Workout Wednesday: CBA 1200m Intervals
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- Опубліковано 31 січ 2025
- We take a look back at CBA's summer preparation for the 2014 XC season. With arguably one of the deepest teams in the nation, CBA hits the track for a tough 1200m workout. Workout: 4x1200m 2nd group goes off 10 sec after 1st, 3rd group 20 sec back, 4th group (Blaise Ferro) 26 sec back. 1. 3:51, 3:41, 3:31, 3:25 2. 3:51, 3:41, 3:31, 3:25 3. 3:49, 3:41, 3:31, 3:25 4. 3:49, 3:39, 3:29, 3:23 400m tag: 70-60 sec (depending on athlete)
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people saying the coach is fat and shouldn’t be coaching, how he looks now doesn’t affect how good he was in the past or how much knowledge he has in running
He seems like a great mentor as well
That's true...but at some point, he broke down and said the hell with it...I never ran track during highschool, but was able to run a 58 sec 400 in 8th grade. I'm 35 now, and have been running since 2010, getting prs in 5ks to ultra distances every year. I may not have the sub 60 sec 400 speed anymore, but as I'm aging, I'm feeling stronger mentally and physically. My goal is to hit a sub 16 5k by age 40...long term goal is to run smart, recover, and keep getting stronger till old age...I love running, it's my therapy...
In Norway we have a saying: "You don't have to be a horse to be a good rider". If it make sense i english...
@@sneaky_potato9604 there's also a saying in my country, "there are nowadays professors of philosophy, but no philosophers..." Henry David Thoreau
FACTS!!
“McLaughlin in case ur confused that’s 3 laps” 😭
Theballer lmaooo greased him
dude in the hawaiian shirt is raw
Christian J. Pearson that’s what I’m saying 😭
Christian J. Pearson hi christian my name is christian
Ikr
Agree
A freshman at my high school runs a 4:25 mile and whenever I show him hard workouts in these videos he just says. I can do that
Everybody running shirtless except the fastest guy wearing a Hawaiian shirt lol
Duuuuu he's the fastest
runnninga
Boogaloo runner
Blaise Ferro now NAU
This is called running with "style" 😁
Beasts. What ppl don’t realize about long distance is that it’s a mental game and these guys are at the top of their game
I know these reps hurt a lot of runners mentally they are doing great!
Dhanuja Boyagoda were*
This video is from 2014
It's nice when you have so many kids and to train with, knowing that someone next to you is suffering just like you really helps to train harder and push yourself at practice.
Maddy Films if you’re getting hurt mentally something’s seriously wrong. We do these all the time and they’re a breeze.
That One not mentally though
we got Hawaiian dude out here running 60 on last lap...
Even the "slow" group is running pretty respectable times!
“Easy children!!”
Lmao
Apna de yr no
I believe this video is from ~2014 and was reuploaded, but I see a lot of comments about how good the kid in the hawaiian shirt is. his name is Blaise Ferro he runs at NAU now (plenty of the kids in this video run D1 now). he was one of the best XC runners in NJ and a 2 time All American. I think his 13:39.58 5K speaks for itself. Kid was and is a stud
This man really consistently ran 2:15 800 splits in a 1200 for 4 sets. wtf
Ikr? I can barely go 2:14 for ONE 800 much less essentially the same time for like 6 of them
Bien
@@nateroberts877 bro fr i run like 2:04 and i can’t do 2:15 for even more than 2
@@erictiller1896 haha same here PR 2:02 but I cannot do 2:20s in practice
Is polo shirt guy even human? Running a 60s lap at the END goodness
Idk I'm in 8th grade and 60 after that workout seems pretty doable.
@@Matquez I'm in 5th grade and 50 after that workout seems pretty doable.
Los lol soos I’m in 2nd grade and a 10 after that workout seems pretty doable
I’m not even born yet and a 5 after that workout seems pretty doable
Geckosis I’m non existent and I can do 0 and it’s pretty doable.
no wonder CBA is so good, the coach is cutting their rest the whole time and adding extra 400's to the end of a 1200 workout
Sir kha par ranig ho raha hi
@@ankitrajput4717 dhang se running ka spelling tho seekh le 😂😂 aur Tu English admi se hindi Mai baat karega tho kya jhaat samjhega wo chutiye
The guy in the Hawaiian shirt is a beast
Almost every time our coach did this to us, some of us would cry. She said it’s ok because long distance is mentally and physically hard so it’s understandable.
Long distance is impossibly hard. Breathing and pacing is the biggest issue. Jog on the first and 3rd one. Slow down a little on the 2nd but don’t lose the pack. Sprint on the 4th
A Nur you must be a sprinter ;)
Yeah we did the same but with miles but only did it three times and kids were throwing up and crying
Charley yeah, but I don’t run the mile lol. I do the 400, 800 and sometimes relay. I just have a lot of experience with the mile. I have the shittiest stamina so I sprint to get it over with.
Niyah this workout isn’t even hard long distance isn’t hard if you have mental toughness
I swear half these dudes look fresh out of the 6th grade
When you run distance you are always super skinny like I am 😂
AERIGBY thats CBA for you
i feel like kids nowadays age a lot slower or something. i look at these old tapes of high schoolers in the 80s on youtube and they look like college seniors whereas most high schoolers nowadays look so much younger
@@bobsaget7315
its actually the opposite.
puberty seems to hit kids younger and younger as the decades roll by.
just a result of better nutrition and lifestyle habits.
badwith names idk man i was comparing my high school yearbook with my parent’s yearbooks and teens in the 80s definitely looked a lot older than they do now
The dude with a button up or Polo in the group is always the fastest what's up with that
The absolute worst choice of workout wardrobe but hey, he's fast.
He probably forgot his shirt 😂
Dude you’re so right
The coach said he was the best runner in the group
@@maxmulvihill7699 Every time I've encountered a polo dude on a group run he's always the fastest one. When you graduate from split shorts the polo comes out 😂
Take me 4 yrs to learn all the names....never saw this many guys on one team.....smart idea having fastest guy run last to simulate racing n to give him something to key on.
When I was in high school there was one guy who was at my ability but most places arent so lucky.
Kenyans train in packs
Sasa
A few of the teams in my area have over 100 boys, but many of the teams in my area are also some of the best nationally, like York and Sandburg.
Thats how our coach does it too it helps me go faster catching everyone
You know who also like packs, wolf's!
there are 75 girls on my team this year
I like how he calls them children mans said "easy children!" lmao
any jersey runners here know that when CBA shows upat a meet your gamplan changes 100%
Truer words haven't been spoken
There is no gameplay because no jersey team has beaten them in like 17 years 😭
@@mmmmnoaosos9652 Union Catholic???
Alfred Mohammed nah I’m talking about CBA even tho union catholic is very dominant in some of the relays, but their xc team hasn’t been beaten since like 20 years
Me from Morris hills, we used to be neck and neck to then
Nice video and my man with the Hawaiian Silky shirt was crushing it!
Good coach, testing their limits.
@@uzanebolt98 what exactly do you mean by that?
@@sorrym8421 it means your gay
😂😂😂🤣🤣🤣
The coach was like "Give him that ugly heavy polo it will be like a weightvest"
As a Bosco XC and distance runner as a sophomore myself, I will agree to the point that CBA is probably one of the best if not the best boys cross country team in all of NJ. They just have so many good runners and workouts that makes them such a good team. So I give congrats to them because I ran against them XC and they won the NJSIAA groups
That's a classic Steve Prefontaine workout, it's on his biography book. It's my favorite workout also; gets you ready for any distance competition.
As a distance athlete I know how rough this exact program is...i got it back when I trained for 1500m, not bad guys 👍🏽
Rabbi Goldberg Silverstein
Doesn’t matter, the work you need to put in is immense
@Rabbi Goldberg Silverstein it’s arguably one of the hardest events to train for, because you need both speed and endurance, its brutal
The kid that starts last is a beast
Awesome stuff guys! You put the effort in, the good Lord protects you from injury, get those championships! 😊🥇
The guy in the Hawaiian polo shirt is a god
Selena Arpan he was the top in state
Crimsonfker49 Whats is name?
@@Duneuniverse Blaise Ferro
'Forget your watches !'
Dude Hawaiian shirt is out here killing it needs to be in Olympics
Button up to practice. Hello?
he's the fastest so don't trip 🍌
We are required to wear button downs to school, so some insane runners just like to show off and keep it on. Back in 2014 however they were allowed Hawaiian shirts, but alas that is no more. Only solid colors nowadays.
That coach was phenomenal!
0:10 that is so incredibly ridiculous for a high school team. Those are personal 3200 pbs for one season.
Yah 3200 is FOUR MILES.
Sorry it 2 I think I'm dumb
I only 4 people who can run that Jeez
Amazing video. Brought back memories of my training with Tracktotters in Bombay, India
Finally a good workout Wednesday
This video made me realize my coach knows what he's doing cause this seems exactly like something we would do especially with the surprise 400 at the end
Dang, I'd hate to run a distance workout with those kids....
Its my rest day and Im watching that again and again
This just Beau Ti Ful!! Awesome coaching for the different levels, I would be happy not to die in group 1, but definitely would have lots of fun doing so 😁
The coach is a real G
The guy with the Hawaiian shirt is at NAU and won the xc title with them this year.
what is my guy at 3:35 wearing 😭
Pablo Hernandez lol, pretty sure you can wear whatever you want when you ran 9:06 and go to NAU
trying to be "quirky and weird" we have all been awkward highschoolers at one point.
I used to run 5k, but i don,t know how good i am now and how is my endurance.
He's covering up
Hes being wavy lol
I go to this school and I can confirm our Track (indoor and outdoor) and xcountry teams have been top 10 in the country since like 1995
Looks like the coach is really knowledgeable and knows how to train elite distance runner's. Running is such a healthy sport and lifestyle. Wonder why he's so overweight??
To busy being an absolute legend of a coach to lose weight
Make em leave their watches with their water bottles coach! Fellas just listen to your body and forget the watch for a workout like this. Coach's got you!
Holy coral there good they are the fastest runners I’ve ever seen
im watching this while drinking a 1200 calorie wawa flurricane i feel very unfit
wa wa wee wa!
Raced against these guys in the shore conference championships every year in high school...unbeatable
so young and talented
Hawaiian Shirt is the Quiet Assassin.
how are there so many of them that are that good
This is harder than my daily xc work out. And im in college!
I like how he staggers them
The fastest guy is awesome 😄
You know a kids a massive sweat when he’s wearing compression socks to practice
I am still in need of the song 😂
why they upload this now and not in 2014?
Maybe some of them died of a heart attack in the meantime. Running is a kind of "murder" + some runners are too stupid to use a bicycle or weren't even able to learn cycling at a young age (the younger, the better).
MrSKINFLICK what on earth are you talking about? Running reduces your chances of a heart attack, not increases them. Also, I can ride a bike well and CHOOSE to run as a primary sport aswell as cycling
@@Marco-yz3hs Bla bla bla....running is bullshit + can ruin your bones.
@@Marco-yz3hs James Fuller "Jim" Fixx (April 23, 1932 - July 20, 1984) was an American who wrote the 1977 best-selling book The Complete Book of Running. He is credited with helping start America's fitness revolution, popularizing the sport of running and demonstrating the health benefits of regular jogging. He died of a heart attack while jogging at 52 years of age. His genetic predisposition for heart problems and other previous lifestyle factors may have caused his heart attack. en.wikipedia.org/wiki/Jim_Fixx There are also quite some soccer players + running athletes who died of a heart attack. Never heard of cyclists who died of a heart attack, except they used amphetamines or other doping substances, Cycling gives you a kind of "weightlessness" in certain moments, running is fighting with GRAVITY: You can gladly ruin your bones during the decades, it is YOUR problem. There are many people whose leg is 1 - 2 cm shorter since birth than the other leg + running is especially THE horror for them. Period.
@@Marco-yz3hs And by the way: You seem to be a totalitarian egoist who "thinks" only because you like running, other people must like it too. But other people are NOT in your body + can gladly do without running. Your stance is idiotic + awfully selfish.
If anyone knows the first music they played please tell me!!
I love running...just feels sad when people keep saying dont u put some weight.. theses guys are incredible...guy running at the last will finish in front row every time...
So we are just gonna forget that the camera man ran a 1200m with them and as fast as them with a good steady angle
The camera man was on a bike😂
No, the camera man was on a rocket.
That's a hell of a squad.
I like how CBA can stand for "can't be arsed" and this is the exact opposite of that!
What a good coach
was a soccer player, then sprinter then long distance, and then start doing all events, from 60m sprints to 12k(city-bay fun run). thought of sticking to just 400m, During up the hill intense sprint intervals, injured my heel(bursitis) and quit it.
It’s what happens when a single person representing a club.
But anyway still playing cricket.
hicham326 ok and?
I like that you guys are releasing videos, but it just seems that you are just posting old videos to post things.
Glad they enjoy that kind of thing….
Beast unleashed..6:55..hawai guy red shorts without shirt..
Even slow group is hard for me!
How do they have this many insane runners?
Zach Meyer their culture is insane, the school has all the freshman race an XC course. Also people go there to run and being on the 1st JV team is very good
Que bien entrenamiento, maravilloso. Saludos desde Temuco Chile.
DAMN THE 400M WAS HELLA FAST
1200's are cool. Not many seem to do them.
That One I remember when I went to high school I went from 4x800’s at 1 mile pace in my private track club (middle - long distance runner) and as soon as I got to high school we would do 6x200’s and 3 mile tempo runs. I lost a lot of motivation to run track after sophomore year.
@That One Maybe coaches just like to blow their whistles. :) Several coaches at our local track also have their runners running countless 200's. It's all they seem to do.
Lets get it ! 💪
My dad went to high school there and played tennis
@@JoshNulty Pot calling the kettle black there, buddy.
cba is in New Jersey. U not from jersey.
That staggered start is a simple idea, but nevertheless ingenious.
Nice job and good team
Aplose to the coach
just wondering, is it 4 times 1200m with 3 mins rest between reps?
Vinh Tuong Duong Le yeah
what watches are they using? the ones that you can TAP the laps?
I have no idea about running track, can the watches they're fiddling with track the speed they run at? What is the main purpose they serve?
Daniel Milton pretty much...it shows their pace, important for longer races, keeps you from not going to fast and make you tired too quickly
But you can't wear a watch in a real race. Watches are training aids.
Mike Phalen yes you can, to see your pace and how far you have run so far
Bro not sure if I want to run in college cause atm my times are ass since I’m a junior in HS
Any idea what this song is called?
Love the vids
Wow, i could barely do one lap at this pace but not any more than that :0
When you have basketball shorts on AND have a shirt on...
well organized coach
Y’all do realize the kid in the Hawaiian shirt is mocking regular running clothes. He didn’t forget his shirt. If he did he would take the shirt off.
What happens to athletes ,watch most athletic meets and the judges (and not just one or two) I assume x athletes tend to be more than on the tubby side,the athletics federation should have info for athletes that r heading towards end of career
does anyone know the music at the beginning ?
Ok either the coach or the times on the screen were off
it's because the groups started 10 seconds behind so when he said 80 to the second group on the 400 it means 70
fafofo the king ohhh ok
2:51 that aint a team thats an army
This is awesome
This is very good ,I want to see 200m faster runner thank you.
CBA is nasty at soccer too, but St. Augustine has a couple decent track guys
All fit kids. Look at the coach - your body shape in 30 years.
He still a great coach
Don’t be mean. He’s a good coach
Anyone want to explain the workout.
Is it just 1200m x 3 minute rests x 1200m x 3 minute rest x 1200m x 3 minute rest?
Maxi Maximilian it’s in the description you bot
How much rest between each 1200 m?
Pause the video at 7:54 and look closely you’ll see a slow runner
I miss running, had to quit within 1 week of joining the team at my school :-(
Emma M why?
any one knows what music ?
Coach must be sneaking in intervals at the food court