Over the summer my coach had us do 8 miles of hard running up hills then light jogging down them. Only way to get better at them is by training on them
Dowwgla Burger normally you speed it up a little. If it’s really steep you almost sprint up it. My cross country coach says the best way to get better at racing is to race, or in your case, the best way to get better at running hills is to run hills. Good luck :)
I ran a 29:28 my first race last year, 8th grade. My last race of 8th grade I got a 23:21. I did winter and spring track, and got my mile time from a 6:40 to a 5:52. Over the summer, I ran 175 miles and went to summer practice 2 days a week. My first race this year, 9th grade, I got a 20:15! 3-minute improvement! SUMMER TRAINING IS WORTH IT!!!!!1
@@SDfighter1 I was a 16:33 5k runner freshman year and sophomore year(last year) I ran 50 mile weeks in the summer and ran 40 seconds slower than my freshman time, gave up for a few months(not smart) and then got back to work last summer running 50 milers again and this year I’m down to a 16:04 in the 5k. Probably the biggest thing for me is the summer miles are for build up in the legs to get strengthened but for the improvement you need to do a tonnnn of speed work during the XC season. This season we did 3 speed workouts on Monday, Wednesday, and Friday(Saturday long run) which is the main reason for my improvement, a couple other tips are eating healthy(I started last month lol) and try to do body weight workouts like squats, push ups, and especially core. I’ve got one more race this season on Saturday I’m aiming for the 15 zone
Collin Fay You didn’t have to be rude. I was in really bad shape. If you would see pictures of me from then to now you would realize how much work I put in.
James Hall Awesome dude! Today I got a new pr because we ran our conference meet. I got 18:37. Glad I was able to motivate someone. You only get better from here on out if you train.
25 minute 3 mile (Freshman year) to a 15:10 (Junior year)... I'm running at Dana Hills this weekend, I'll come back and say if I broke 15 or not. Update: Terrible time (15:42) but my team won and I came in 4th. Update-2: Literally didn’t pr after that season. Will come back one more time if I win NCAA D2 lmao
Quality over quantity. If you run hard on 3 of your easy days of the week, your body will not recover properly and you could easily end up hurting yourself or not feeling 100% for a race.
I highly recommend summer training to people just joining. Even though I had lots of knee problems, coming into the season I was the 2nd fastest freshman on the team and started with 21:50 had a good headstart over the other freshman who began around 24-25. The only thing I’d suggest is pacing yourself the first mile. I had teammates who finished the first mile under 6 minutes and weren’t prepared for the course and got times over 21. I finished the season with a time of 19:52 as my pr. Not the greatest season for me but I could’ve improved a lot more.
@@ZachLevet I'm sharing your video to all the people on my cross country team. You have really good advice and once again you really deserve more subs. I hope I can see your channel grow 😊!!
This is my first Cross Country year and my times are terrible. Race1: 43:26 Race2: 38:38 Race3: 35:47 I noticed that I’m getting faster but I would like to be in the lower 20s
Oh, my best 5K was 19:01 in high school on a flat course. It would have been a few minutes longer for courses with hills on them. I ran cross country 7th thru 12th grade (autumns 1988-1993) so we are close in age. I am not a slim 165 pounds anymore.
XakXakGaming 28:10 to a 22:15 a freshmen year. 22:15 to a 19:34 sophomore year. currently a junior and at a 19:10 my next race is 2.9 miles and super flat and it’ll be cooler not as hot as the other ones i’m gonna go for 17:59
1. summer training (focus 90%) -train more (run more) -eat healthy -avoid injuries (stretch) -make a sleep schedule (8-10 hours) -dont breakup the runs (run longer time periods) -run with a friend 2. Racing strategy (focus 10% or maybe less) -eat healthy day/night before -visualize the race (know the track) -take in energy gels -find lighter or spiked shoes -run with people who are slightly faster than you -try to catch up to 3 people in the last mile live happy, be healthy ✌️
That’s incredible! Keep up the great work and don’t be discouraged if you ever have an off race, just keep striving for that goal! Best of luck this season and keep me updated on what happens!
I decided to join XC 1 year ago when I first came to the US. I got a 43 on my first race... 👨🦲 It was not a surprise since my stamina has always been bad and It was the first time I participated in sports or did something that requires so much strength (yes,... i’ve never done any “physical things” like this since sports or physical health is not really emphasized or a big part of my old school) However, I did improve lol My second year of XC, I got a 31:10 on my last race. Although it doesnt seem fast but I was super happy with my progress !!!
I’m in 7th grade and these were all my times from this season! (First season) (In order) 1: 36 minutes, 137th/200 runners 2: 28 minutes, 158/176 runners 3: (2 miles) 19 minutes, 31st out of 60 4: 39 Minutes, (slacked off a bit on this one
My worst time my sophomore year was 29:31, best was 24:21, my junior year, my worst was 26:48, best was 23:15. This year, my worst is 23:42, best is 22:32. I owe it all to the summer training. By the way, you just earned yourself a sub!
I’m so excited for this season. Last year as a sophomore I ran 19:40 on my last race, this year I ran 19:10 and then 18:30. So excited because of these huge drops in time.
Zach Levet ended up running in the 29s. But it was so muddy so everybody ran slow. Running in college has been a step up in mileage mostly, and we do longer workouts such as 4x2km which I never did in HS. The workouts tend to always get up to 8km of total work instead of the usual 5K-6K of speedwork in HS
My freshman team is very fast and I am in the top 5 (fifth runner) but my PR is only 19:00. I am constantly getting cramps and need some tips. My team has gone through some intense summer training and as a team we are very fast, our scores always win. We will finally be sending our team to state this year :))))))
Try not to drink more water before your run and if u have a cramp in your right side, breathe out as your left foot hits the ground and vice versa. I have found this usually works for me.
I started cross country in my sophomore year and had a time of 24:00, now I’m in my senior year with a time of 18:46. I’ve struggled with too much injuries most of the seasons.
I literally ran 30 miles a week this summer and like 10 miles a week last summer, but my times have not improved! Very frustrating because I’ve put in so much more work this season, including a healthy diet. Any tips? :(
Dang, I'm sorry to hear that! I have a couple questions to then give you feedback since there are so many things that can be contributing... With the increase in mileage have you been running easier or harder on each individual run? Have you been getting 8 hours of sleep? Have you ran the same course that you ran your PR on? Have you had your iron or ferritin levels checked?
Zach Levet thanks for responding! I've been running easier on the runs, but still doing some mile repeats. I do get enough sleep, but I've never gotten my iron levels checked... might be worth giving that a try. Thanks!
Zach Levet maybe because you are running long distance why happens is those longer runs going easier turn to junk miles and a5k you still have to go at a pretty good speed so I’ve ran a 17:48 I’m a freshman hoping to get faster
Could you at all be more specific like how many miles and how long you had been running when you did the 19:xx vs the 15:xx and your yearly progress with total mileage? would be a massive help and super inspirational :) many thanks, keep being a inspiration
def some great tips in here guys my freshman year i came in running about a 19:20 on my fastest runs and by my senior year i was blowing through into the low 17's high 16's ( personally i always use the goal one and if the race has a lot of hills on it i tell myself to catch 1 person per hill and if i miss one ill try to catch 2 the next time)
Last year, I started running in the 22s. This year (junior year) I ran a 19:24 in my first 5k and an 18:17 the next week. Hoping to break into the 17s by the end of the season.
All of you are boasting about your 17 minute times as freshman but I'm just happy with my 19:09 time especially since I didn't train at all before the season...but you're on for my Sophomore year, 16:00 squad!
I am in 8th grade and I have been running since 6th grade. My first 5k was just about a month ago. I got 20:44. You are such an inspiration for me. Can't wait to go to counties again this year in Cross Country :D
That's a great time for your first 5k, just keep up the hard work and it'll all pay off!! 💪& I remember my days as an 8th grader... I miss those times so much, enjoy them!
Played football for forever. This year as a sophomore I decided I’d do XC, went from a 27 to 22:20 by leagues, goal is to get under 20, and with a good diet and summer program, JR year should be pretty good, thanks for the advice!
First yr running cross country and all i can say is IT IS FUCKIN HELL lmao, im a sprinter and i really underestimated the workouts but im just doing it for the conditioning until track rolls around 👍
16 minutes during this summer as I was training, but now 19 because while I was getting back to middle school and in school I haven’t practiced. I’m going to use these, thank you!
20:30 sophomore year (my first year) to 16:34 my senior year. Never got to have a good summer because of injuries but I’d like to see where I would’ve ended up if I ever did any 70 mike weeks.
Went from 27:30 to 20:36 in my freshman year. Training for 18 minutes end of sophomore year, hopefully I can get there! Thanks for these videos, they really help!
I’m a freshman who didn’t join my team until the end of August (everyone else trained all summer). My first race time was a 26:25 and my best was a 23:40. I also was battling anorexia the entire season (I’m in recovery now during the off season). I’m excited for how much better I can be next season with eating right and training all summer
Watching this because I might do country for my sophomore year. Also if I did a 5k in my freshman, I probably would have gotten like 24:00 as I got a 6:03 mile at the start of track and ended with 5:30 mile. I might update this once I'm done with 10th grade
I am in 8th grade (13 years old) and this is my first year of running cross country and I have not ran my first meet yet so I was looking for some tips and well the tips really helped. I ran track last year and I ran the 1600m and it was okay. If anyone can give me more tips plz let me know. BTW I will be running in Calhoun County South Carolina in St. Matthews.
Good tips. Its much harder today than 25 yr ago when I graduated high school. Ran D1 with 4:40 mile and 17 5k. We also did not have this technical data. I trained about 1 min per mile too fast according to the calcs and always fought injury and burnout. Stay fresh stay healthy
Zach: focus on not getting injuries Me: has shin splints on both legs, very bad knee problems with my patella, hip problems, ligament spasms, sprained ankle, and a strained Achilles Also me: takes Advil every day just to try to run without pain even though it never works We are really thriving this XC season
I went from 19:30 to 15:40 so a similar story...that said a lot of this comes down to coaching, a dedicated athlete with a good coach will have far more success than an equally dedicated athlete with no coaching.
ok so I'm going into 8th grade and i started XC last year so imma just vent abt something so 7th grade i was like rly average but then during quarantine i was like imma get better and glow up so I ran almost everyday for 4 months straight and then I tripped like a dumbass, I got a foot infection and had to take 3 weeks off. I just started running again a few days ago and my speed is WORSE THAN THE BEGINNING OF QUARANTINE. I literally ran for 4 months only for all my progress to disappear in 3 weeks and I'm so frustrated now so imma update with my running everyday i'm kinda ashamed of my running now but I wanna see my progress July 16 - 1 mile, 9:02 (which is actually a lot better than the past few days) July 17 - holy shi- I take back everything I said yesterday I ran 1 miles at 8:06, which I'm pretty sure is the fastest I've ever ran a mile (or at least over quarantine) omg
This was great but not nearly specific enough. Itd be nice to know more details about your year by year PRs and the corresponding mileage you ran in the summer, pacing, your workout schedule, etc Otherwise this is so general it doesnt help much in terms of improving- whats considered 'high summer mileage' for example. What did you do each year to reach that 15 territory? A lot of new distance runners out there are hungry for this type of information
your mind will quit 1000 times before your body, once your mind is in the right place your body will follow
Yupyupyup
🙏
Well said
Quite the opposite, your body needs to be in the right place, Then it all comes down to mentality
Matt Allen my mind rarely quits on me while I run because I love running too much. I think about running while running.
Him: "Recovery"
Me: *hurts leg really badly*
My coach: "run it off"
your coach is not full wrong though, light running will help you recover faster than just not running at all.
00:07
Hydroshad HONESLTY THI
My dad push it down!
Me I broke my leg
Dad KEEP GOING!
Hydroshad righttt
Me on September 2nd needing tips
Zach: summer training
Me: uhhhh about that
On God I'm done for
Same, I did run like 2 miles every other day in the summer but I don’t think it was enough
I tried summer training and my friend didn’t and he got 9th of 143
Edit: I got 61
RamR some people are gifted like that bru but my friend ran a 35 min 3 miles and he improved so much he runs a 25 now he’s goated
Me on September 20th needing tips
Zach: summer training
Me: uhhhh about that
23:54 freshman year to 16:02 senior year, i can attest to the tips in this video, good stuff lad
Jake Dello any tips because I always die on the hills like if they weren’t thee I would be fine
There*
Over the summer my coach had us do 8 miles of hard running up hills then light jogging down them. Only way to get better at them is by training on them
Dowwgla Burger normally you speed it up a little. If it’s really steep you almost sprint up it. My cross country coach says the best way to get better at racing is to race, or in your case, the best way to get better at running hills is to run hills. Good luck :)
This is really motivational as a freshman my fastest time is 21:55 and I've been discouraged as a lot of the other guys are running 19:30s as freshman
“Focus on eating right”
me watching this while eating cookies and ice cream knowing that I have a time trial next week.
akira morris
I have a time trial in 2 days-
Dude, time trials SUCK
Literally such a mood
akira morris truu
ME
I ran a 29:28 my first race last year, 8th grade. My last race of 8th grade I got a 23:21. I did winter and spring track, and got my mile time from a 6:40 to a 5:52. Over the summer, I ran 175 miles and went to summer practice 2 days a week. My first race this year, 9th grade, I got a 20:15! 3-minute improvement! SUMMER TRAINING IS WORTH IT!!!!!1
Sean K just saying, if you did a 5:52 mile but a 23:21 5k, I think you’re more of a miler
@@Marco-yz3hs well he ran 23 minutes in November. He ran 5:52 6 months later.
I've done summer training for 2 years with plenty of mileage with much less improvement. Any tips?
ThE gAiNs
@@SDfighter1 I was a 16:33 5k runner freshman year and sophomore year(last year) I ran 50 mile weeks in the summer and ran 40 seconds slower than my freshman time, gave up for a few months(not smart) and then got back to work last summer running 50 milers again and this year I’m down to a 16:04 in the 5k. Probably the biggest thing for me is the summer miles are for build up in the legs to get strengthened but for the improvement you need to do a tonnnn of speed work during the XC season. This season we did 3 speed workouts on Monday, Wednesday, and Friday(Saturday long run) which is the main reason for my improvement, a couple other tips are eating healthy(I started last month lol) and try to do body weight workouts like squats, push ups, and especially core. I’ve got one more race this season on Saturday I’m aiming for the 15 zone
First race freshmen year: 45 min
First race sophomore year: 30 min
First race junior year: 26 min
Today’s race (senior): 18:56
FuzziestOfPonds Gaming Jesus Christ, the special needs kids aren’t even running 45 mins how slow were you
Collin Fay You didn’t have to be rude. I was in really bad shape. If you would see pictures of me from then to now you would realize how much work I put in.
Congrats! I'm a freshman. 4 months ago I was running at 22:00. Today I ran a 18:50! You put in an insane amount of work and that inspires me. Thanks!
James Hall Awesome dude! Today I got a new pr because we ran our conference meet. I got 18:37. Glad I was able to motivate someone. You only get better from here on out if you train.
@@fuzziestofpondsgaming5278 Thanks for the encouragement! Hopefully by senior year Ill be running a 15 minute. I'm gonna train year round. 😜✌️
25 minute 3 mile (Freshman year) to a 15:10 (Junior year)... I'm running at Dana Hills this weekend, I'll come back and say if I broke 15 or not.
Update: Terrible time (15:42) but my team won and I came in 4th.
Update-2: Literally didn’t pr after that season. Will come back one more time if I win NCAA D2 lmao
Jack Martinez yo Dana hills 😎 I live near that area
Jack Martinez do you know payton
Jack Martinez Hey!! I’m running there this weekend!! From mission veijo high!
See you there
I’ll be at Dana too lol
I watch this video at the beginning of every season 💀
I mean the harder you go at practice, the better you do at meets.
Yo nice profile pic 👍
True
Sal!
Not really if I ran 5 days a week vs 7 days a week most likely I would run faster running 5 days a week I mean come on you can not be that dumb
Quality over quantity. If you run hard on 3 of your easy days of the week, your body will not recover properly and you could easily end up hurting yourself or not feeling 100% for a race.
I highly recommend summer training to people just joining. Even though I had lots of knee problems, coming into the season I was the 2nd fastest freshman on the team and started with 21:50 had a good headstart over the other freshman who began around 24-25. The only thing I’d suggest is pacing yourself the first mile. I had teammates who finished the first mile under 6 minutes and weren’t prepared for the course and got times over 21. I finished the season with a time of 19:52 as my pr. Not the greatest season for me but I could’ve improved a lot more.
How do u not have 1mil subs dude?! Such good quality
Edit: thanks for the two likes guys. I've never gotten that many before 😃😃😃
I wish... maybe someday!! Thank you though!!
@@ZachLevet I'm sharing your video to all the people on my cross country team. You have really good advice and once again you really deserve more subs. I hope I can see your channel grow 😊!!
Noelle Vlogs wait he doesn’t even have 100k?!!
This is my first Cross Country year and my times are terrible.
Race1: 43:26
Race2: 38:38
Race3: 35:47
I noticed that I’m getting faster but I would like to be in the lower 20s
High school?
Divine Wolf it was my first cross country season too bro i’m a junior .
30:40
26:30
27:37
22:49
You niggas are ass tf
Bro I walked a 5k when I was 9 and got a 48, how long did u run on ur first race?
Totally Original Content 43:26
I am a 45 year old who went from 26 mins to 21 in 4 years.
Wish you started your channel 5 years back I would have been faster 😁
Oh, my best 5K was 19:01 in high school on a flat course. It would have been a few minutes longer for courses with hills on them. I ran cross country 7th thru 12th grade (autumns 1988-1993) so we are close in age. I am not a slim 165 pounds anymore.
27:30 to 22:06 during my freshman year. i will keep you updated on my sophomore year if you want :) currently i am running a 21:26
XakXakGaming nice profile pic
Oh yeah yeah I'm a junior I just got out of a crippling injury on my knee and I got a big race this Saturday my last race I did 18:50
I’m a freshman this year and my best 5k time is a 20:02. Really bummed I haven broken 20 yet but have a race this weekend so we’ll see.
My name is Troy and I have a basketball game tmr
XakXakGaming 28:10 to a 22:15 a freshmen year. 22:15 to a 19:34 sophomore year. currently a junior and at a 19:10 my next race is 2.9 miles and super flat and it’ll be cooler not as hot as the other ones i’m gonna go for 17:59
I find it helps to have a sibling because it gives you someone to beat
I Know that feeling XD
I have a twin who I get to compete against every race lol
What if your sibling is the number 1 in your town basically with a 4 minute per mile and getting better
Both my sisters already graduated so I cant
My sibling doesn’t do any sports and probably can’t even run a mile so rip
1. summer training (focus 90%)
-train more (run more)
-eat healthy
-avoid injuries (stretch)
-make a sleep schedule (8-10 hours)
-dont breakup the runs (run longer time periods)
-run with a friend
2. Racing strategy (focus 10% or maybe less)
-eat healthy day/night before
-visualize the race (know the track)
-take in energy gels
-find lighter or spiked shoes
-run with people who are slightly faster than you
-try to catch up to 3 people in the last mile
live happy, be healthy ✌️
first meet was a 29:15 next meet i ran 24:20 im going for 22 or below next week!
Typ1cal wow thats a crazy difference!
That’s incredible! Keep up the great work and don’t be discouraged if you ever have an off race, just keep striving for that goal! Best of luck this season and keep me updated on what happens!
@Morena 2 meets back to back cancelled:((
Typical are you ehren? He’s someone on my XC team and he did the same thing gj btw
Dope!
9th grade: 24:30 for a 5k
Senior year: 19:56 for a 5k
Nice! I run cross country too!
Madelyn Bennett probably the only honest comment on here
nice improvement💪💪👏
6th grade 28:30 9th grade 17:49
I decided to join XC 1 year ago when I first came to the US. I got a 43 on my first race... 👨🦲 It was not a surprise since my stamina has always been bad and It was the first time I participated in sports or did something that requires so much strength (yes,... i’ve never done any “physical things” like this since sports or physical health is not really emphasized or a big part of my old school)
However, I did improve lol
My second year of XC, I got a 31:10 on my last race. Although it doesnt seem fast but I was super happy with my progress !!!
*Me watching during the video eating peperoni, chips and coke, at 1:00 am* “well frik I have to wake up at 7:15 to run-“
I’m watching this at 11:30 pm with Summer practice at 7:30, I kind of blushed when he said sleep more.
Blush isn't the right word to suit the statement you're making.
Is that you Will?
This is sus
Great video you deserve more views & subscribers.
Thank you, it means a lot! Please share my stuff to help make that happen;)
My cross career so far
Freshman year - 19:44
Sophomore - 18:59
Junior - only got a 19:53 cuz of Covid
Senior- 18:20
good luck on getting a pr mate
Looks better than mine I got 30:06 freshman year gl
Howd you do??
Hey you should have those junior and senior times by now
@@biguzivertyeah I ended up only ever getting into the 18:20s
I’m in 7th grade and these were all my times from this season! (First season)
(In order)
1: 36 minutes, 137th/200 runners
2: 28 minutes, 158/176 runners
3: (2 miles) 19 minutes, 31st out of 60
4: 39 Minutes, (slacked off a bit on this one
My worst time my sophomore year was 29:31, best was 24:21, my junior year, my worst was 26:48, best was 23:15. This year, my worst is 23:42, best is 22:32. I owe it all to the summer training. By the way, you just earned yourself a sub!
Dropped from 21 minutes to 19:38 for a 5K last year as a freshman; I kinda neglected summer training, but hope to get a sub 18:36(6min/mile) this year
27:46 8th grade 19:47 freshman year
lol, almost same as me. I'm only 4 races into freshmen year but my PR 20:15. First race last year was 29:28
2812 first race ever as freshmen
1930 regions sophomore yeat
Sean K r u in the xc team
20:58 8th grade
18:15 first XC year (9th grade)
18:14 now lol
Luke Llewellyn how are you doing now?
Respect
I’m so excited for this season. Last year as a sophomore I ran 19:40 on my last race, this year I ran 19:10 and then 18:30. So excited because of these huge drops in time.
I have my first collegiate 8k next weekend, looking to run mid 27s
That’s an awesome goal! Who do you run for? & be sure to comment and let me know how it goes!!
Zach Levet I run for a small NAIA college in Indiana. I ran a PR of 16:33 5K in HS. And I’ll let you know
That's awesome! How has it been running in college for you? & That's a strong 5k!! How did the race go?
Zach Levet ended up running in the 29s. But it was so muddy so everybody ran slow. Running in college has been a step up in mileage mostly, and we do longer workouts such as 4x2km which I never did in HS. The workouts tend to always get up to 8km of total work instead of the usual 5K-6K of speedwork in HS
Aren't you from Ryan Trahans videos or Sorens?
My freshman team is very fast and I am in the top 5 (fifth runner) but my PR is only 19:00. I am constantly getting cramps and need some tips. My team has gone through some intense summer training and as a team we are very fast, our scores always win. We will finally be sending our team to state this year :))))))
Dang my PR is 19:39 and I’m the fastest freshman.
Mine is 19:25 and my team lost at reginals😢
If you’re getting cramps try drinking more water
Try not to drink more water before your run and if u have a cramp in your right side, breathe out as your left foot hits the ground and vice versa. I have found this usually works for me.
Core strengthening is a game changer too, as well as strides. Great content, BTW! Thumbs up!
3:28 watching this at 2AM. Recovering from a minor foot injury, in the middle of summer...
I started cross country in my sophomore year and had a time of 24:00, now I’m in my senior year with a time of 18:46. I’ve struggled with too much injuries most of the seasons.
wow your so fast i can only run 21:09 for my best xc 5K 😲
I just got a pb on 21:05 but I have a race tomorrow, tryna get sub 21
I literally ran 30 miles a week this summer and like 10 miles a week last summer, but my times have not improved! Very frustrating because I’ve put in so much more work this season, including a healthy diet. Any tips? :(
Dang, I'm sorry to hear that! I have a couple questions to then give you feedback since there are so many things that can be contributing... With the increase in mileage have you been running easier or harder on each individual run? Have you been getting 8 hours of sleep? Have you ran the same course that you ran your PR on? Have you had your iron or ferritin levels checked?
Zach Levet thanks for responding! I've been running easier on the runs, but still doing some mile repeats. I do get enough sleep, but I've never gotten my iron levels checked... might be worth giving that a try. Thanks!
Try weight lifting it helped me so much and focus on speed rather than distance at least 2 days in the week.
Zach Levet maybe because you are running long distance why happens is those longer runs going easier turn to junk miles and a5k you still have to go at a pretty good speed so I’ve ran a 17:48 I’m a freshman hoping to get faster
You must do speed workouts to teach your body to run faster. This young guy didn't get faster by only running 60 mile/ week. Ha!
Thanks for the tips I am a freshman my Coach send me this video for me to get better at running and how to run for a longer time .
Could you at all be more specific like how many miles and how long you had been running when you did the 19:xx vs the 15:xx and your yearly progress with total mileage? would be a massive help and super inspirational :) many thanks, keep being a inspiration
15:38 is beast! Good luck in your college XC, *also if you could check my channel that’d be dope man! Thanks*
Thank you!! I've been working hard and the training has been showing, so I'm really hoping for a good season! I'll be sure to check out your content!
Could you make a video for beginners?
I'll take your advice.
freshmen pr: around 18:08
sophomore pr: 17:12
junior pr: hoping for 15:59 or low 16s
senior pr:
def some great tips in here guys my freshman year i came in running about a 19:20 on my fastest runs and by my senior year i was blowing through into the low 17's high 16's ( personally i always use the goal one and if the race has a lot of hills on it i tell myself to catch 1 person per hill and if i miss one ill try to catch 2 the next time)
Last year, I started running in the 22s. This year (junior year) I ran a 19:24 in my first 5k and an 18:17 the next week. Hoping to break into the 17s by the end of the season.
My first race as a freshman was 25 minutes now as a sophmore I run 18 minutes
6th grade: 29:38 5K
7th grade: 27:58 5K
8th grade: 27:00 5K
9th grade: 25:02 5K
He should have soooooooo many more subs
Keep up the good work
Used some of these tips in my 5k race today and my time improved so much on the course. Went from a 28:31 to a 27:39.
Can’t believe you only have 800 subs
Submissive ceeday
All of you are boasting about your 17 minute times as freshman but I'm just happy with my 19:09 time especially since I didn't train at all before the season...but you're on for my Sophomore year, 16:00 squad!
I am in 8th grade and I have been running since 6th grade. My first 5k was just about a month ago. I got 20:44. You are such an inspiration for me. Can't wait to go to counties again this year in Cross Country :D
That's a great time for your first 5k, just keep up the hard work and it'll all pay off!! 💪& I remember my days as an 8th grader... I miss those times so much, enjoy them!
Thanks for the heart!!! (its my first one)
3:25 me watching this video at two in the morning
Played football for forever. This year as a sophomore I decided I’d do XC, went from a 27 to 22:20 by leagues, goal is to get under 20, and with a good diet and summer program, JR year should be pretty good, thanks for the advice!
Paolucci Talks how did you do a 27 to 24?
Not fing around in practice
Joseph Overson how?
18:32 Freshman year to a… I’m going to do this stuff for sure(:
Last year for cross I ran a 22:12 with no summer training to my PR of 17:37 that same season🏃♂️
8th grade: 27:43
11th: 23:02 (I didn't run my 10th grade year due to back surgery)
Healthy food:
Me: sitting here with a bowl of 2 wheetabix with sugar
Me: 19:30 sophomore, 19:10 junior, 20:04 senior
My girl classmate: 22:37 freshman, 19:58 sophomore, 18:45 junior, 18:34 senior
Do u think it's too late for me to start running in sophomore
Yohana Teshome not at all man
First yr running cross country and all i can say is IT IS FUCKIN HELL lmao, im a sprinter and i really underestimated the workouts but im just doing it for the conditioning until track rolls around 👍
ernie facio that’s what I plan on doing. I hope it doesn’t negatively affect my sprint training though. Have you noticed any differences?
did he win state with a 15:38? that’s good but that wouldn’t even qualify for state where i live
Dylan Mccarty yea at sectionals we had three guys from our team with sub 15:30s and they barely got top 15. Were a 1 A school too
I did all these over the past 14 months and went from 21:54 on my first freshman race, to an 18:23 in my last sophomore race
16 minutes during this summer as I was training, but now 19 because while I was getting back to middle school and in school I haven’t practiced. I’m going to use these, thank you!
20:30 sophomore year (my first year) to 16:34 my senior year. Never got to have a good summer because of injuries but I’d like to see where I would’ve ended up if I ever did any 70 mike weeks.
Went from 27:30 to 20:36 in my freshman year. Training for 18 minutes end of sophomore year, hopefully I can get there! Thanks for these videos, they really help!
woah my 5k PR right now is your starting time and im a freshman too, really new to running!! hope i can improve like you did this season and beyond:)
last year in 7th i got around a 22 minute my first 5k meet 😅
Started my first year as a sophomore in XC and ran...
20:19-first
18:43- end of season
Hope to do sub 18 and get into the 17 next season😁
6:20
Kipchoge: **laughs in **1:59****
I’m a freshman who didn’t join my team until the end of August (everyone else trained all summer). My first race time was a 26:25 and my best was a 23:40. I also was battling anorexia the entire season (I’m in recovery now during the off season). I’m excited for how much better I can be next season with eating right and training all summer
I just want college credit and to not be very slow
damn, i got 37 on my first one (without training / practices )
now i got a 24:12
Watching this because I might do country for my sophomore year.
Also if I did a 5k in my freshman, I probably would have gotten like 24:00 as I got a 6:03 mile at the start of track and ended with 5:30 mile. I might update this once I'm done with 10th grade
Who else is watching this the night before
This helped me I have improved by five minutes by two miles so my time last me was 15:36 and my time now is 10:27
Thank you so much man, this really helps, if you could, do something about stretches and how much you should drink the day before for a future video!
Gonna be a junior; right now at 16:58.91! Hoping to break school record which is 16:16.96!
To a 14:46!!!! Patience patience patience
I am in 8th grade (13 years old) and this is my first year of running cross country and I have not ran my first meet yet so I was looking for some tips and well the tips really helped. I ran track last year and I ran the 1600m and it was okay. If anyone can give me more tips plz let me know. BTW I will be running in Calhoun County South Carolina in St. Matthews.
Cool.
How does this channel not jave more subs. INCREDIBLE CONTENT!!!
Thank you so much!!!
Good tips. Its much harder today than 25 yr ago when I graduated high school. Ran D1 with 4:40 mile and 17 5k. We also did not have this technical data. I trained about 1 min per mile too fast according to the calcs and always fought injury and burnout. Stay fresh stay healthy
I’m running today!!Any more tips??
LeXiE GrAcE!! Look up Ben barrows too. He has good tips too. Little older than this guy here, but is more data oriented
I’m just happy I found this at the beginning of the summer
Hahaha nice bro I have a XC race tomorrow I haven't trained but I'm really fit thx to ballet so yeah wish me luck
tomorrow is my last race of the season for junior year. 😩 thanks for the tips, honestly such a great and helpful video.
i am training to be in cross country thank you so much for these tip :)
“Runners need their sleep”
Me watching this at 2 AM, needing tips for entering cross country this year💀
Already know id be like 26mins
I can do like a 630mile but after that im fried
If Mia Khalifa was a guy...
19:13 freshman year to 16:58 junior year
Zach: focus on not getting injuries
Me: has shin splints on both legs, very bad knee problems with my patella, hip problems, ligament spasms, sprained ankle, and a strained Achilles
Also me: takes Advil every day just to try to run without pain even though it never works
We are really thriving this XC season
Michael Kopitske ive never related to anything more in my life
I can run a 2 mile in 14 mins as a 7th grader
Talks about good eating:
Me right now drinking coke and eating hostess donuts
8th grade running a 22:23 now and now running a 19:20! next year i'm trying to get a time of 18:30 for my first race
I'm a freshmen, I had a race today and got 18:21
That's great 18:21 as a freshman is incredible. It was my first time running xc and ran a 18:38 and I am a junior
PanDulceEsBueno I got 18:06 today as a freshmen
I went from 19:30 to 15:40 so a similar story...that said a lot of this comes down to coaching, a dedicated athlete with a good coach will have far more success than an equally dedicated athlete with no coaching.
19:59 for freshman year. I'm a sophomore right now at hit 19:28 for my recent 5K. Hoping to bring that below 18 by League finals.
You can do it!! Stay focused, work hard, and sub 18 will be yours!
Freshman 5k : 17:31
Sophomore 5k : 17:19
I’ll come back with my junior year 5k pr
good luck on getting a pr mate
@@coastalbeaches7181 thank you ! I’m hoping to drop a low 16 minute 5k. Ive been training my butt off these past few months
19:59 7th grade, 18:20 first race freshman year
YOURE SO CUTE AND INFORMATIVE THANK YOU
My 5k is 22:16
ok so I'm going into 8th grade and i started XC last year so imma just vent abt something
so 7th grade i was like rly average but then during quarantine i was like imma get better and glow up so I ran almost everyday for 4 months straight and then I tripped like a dumbass, I got a foot infection and had to take 3 weeks off. I just started running again a few days ago and my speed is WORSE THAN THE BEGINNING OF QUARANTINE. I literally ran for 4 months only for all my progress to disappear in 3 weeks and I'm so frustrated now
so imma update with my running everyday i'm kinda ashamed of my running now but I wanna see my progress
July 16 - 1 mile, 9:02 (which is actually a lot better than the past few days)
July 17 - holy shi- I take back everything I said yesterday I ran 1 miles at 8:06, which I'm pretty sure is the fastest I've ever ran a mile (or at least over quarantine) omg
I've always wanted to be a runner.
Same
@@eelviss777 Cool.
This was great but not nearly specific enough. Itd be nice to know more details about your year by year PRs and the corresponding mileage you ran in the summer, pacing, your workout schedule, etc
Otherwise this is so general it doesnt help much in terms of improving- whats considered 'high summer mileage' for example. What did you do each year to reach that 15 territory? A lot of new distance runners out there are hungry for this type of information