The summer is where you decide if you have what it takes to be a real distance runner. These miles are lonely and it's hot but there's no better feeling than smashing a PR. Get out there and do what you can to make your old PR's look like trash.
tip 1: RUN MORE tip 2: one long or two medium long runs a week tip 3: get a GPS running watch tip 4: consistency either be in shape or go to the meets in bad shape tip 5: incorporate strides after work out Bonus tip: the more you run the more you should eat (only good stuff) tip 6: enjoy it
Shaving off 5 minutes from a 5K time after your early 30’s blow past you is dangerous. I have no doubt that you’ll be able to hit 24 minutes or even faster, but to make that jump within a year at age 42 seems like you may be in danger of doing too much too soon and dialing up the conditions that lead to ACL/MCL injuries and stress fractures. Go for that goal, for sure! But also listen to your body. And maybe take glucosamine supplements so that you still have knees to run with at the end of the year
Ryan will always be a huge inspiration to me. Being overweight is really hurting me mentally and physically so I use his story to motivate me to run more so thank you for that Ryan👍🏾
I love BWD you should think about biking too. For larger people it has no impact force on your joints and its an effective way to lose weight if your motivated.
Dude this literally helped me so much, I dont know if you still go back and look at the comments but I went down from a 19 minute 5k my freshman year to a 17:30 later that season
"my best 5k time is 15:34, I'm sure a lot of you watching this are faster than me" BRO. NO. WHAT THE HELL. THE FASTEST I'VE EVEN HEARD SOMEONE RUN AT A MEET IS 16 MINS. WHAT THE HELL
Although it'll seem inhuman to many people, there are actually many people who can run sub 15min without being that insanely good. Not me lol, but I mean that it is a very achievable goal for gifted athletes. In most running clubs, the best runners can run faster than 30min in a 10k. It's relatively common. There'll usually be two or three people in any club who can do it. Some even much faster. I think this is why he said it. Because he knows that 15:34 is really good but not crazy.
He's thinking from an athlete's perspective because 15:34 it's not very impressive for athletes, but a very decent time. Although it's mindblowing for an amateur or a beginner.
I just want to let you know you are a legend and you are legit my biggest inspiration in life. I started watching you last year at the end of XC season. My 9th grade PR last year was 21:02. I trained my ass off this summer and and I just ran a 19:02, with one more meet left (district finals) and I’m hoping to break 19!!! THANK YOU for this video and inspiration, seriously.
I started running xc this year and my first 5k time was like 27 minutes, but I've almost broken 24:00. My last race was 24:08 and I'll definitely be trying some of these tips! Thx. ☺️
@@josezamarripa9286 Once you start being consistent with those miles and gradually increasing them every week, 9-10 miles everyday ain't that bad.:)))))
Jose Zamarripa run easy (aerobic). That simple. Most high schoolers run “easy” mileage at threshold pace which causes burn out and being unable to run as much.
I am 45 years old, and my fastest 5K is sitting at 24 minutes (started at 30 minutes), I am a new runner, have been running consistently for about two years; and I am definitely gonna follow this advice; thanks for posting this.
Dude. I recently ran 6 kilometres in about 38 minutes and I was so proud of myself, I ended up in the top half of the list of people who competed. Wtf.
I really should have paid attention to this video more freshman and sophomore year. Now as I rising junior I’m adding more structure to my training and running 35 mile weeks. I really think I can improve this season after being so mediocre for so long. Wish you still ran Ryan!✌️
I was that first type of person Ryan described freshman and sophomore year and saw close to no improvement. I’ve finally decided to put in the work as a rising senior and I feel so much better mentally and physically!
Rules to drop your 5k time. 1. Your ball to dick ratio must be 5:1 2. Do 8 hours leg workouts 3. Eat 12 times a day 4. Eat Ben and jerries and drink olive oil to cancel out the carbs.
In a recent video Kipchoge pointed out that the ratio may differ depending on your mileage. For a beginner who can only run 10-20 miles per week, starting out with a 5:1 ratio will likely result in injury so it's better to start out with a ratio of 3:1 and slowly build up size as you increase your mileage. On the other hand, for an elite high mileage athlete like Kipchoge, the ratio may be closer to 6-7:1. It has often been theorized that a ratio of 10:1 would be necessary to break the 2 hour barrier for the marathon under typical race conditions. Kipchoge currently has a ratio of 9.9:1 which allowed him to go sub 2 under special conditions. Some workouts you can do to increase your ratio include groin strength workouts, knitting, and ASMR. Competitive eating can also have its benefits but it is not recommended long term as it has been found to cause asymmetrical feet. It's best to incorporate these workouts in the summer to build up your ratio base and slowly transition into competitive eating towards the end of the season to reach your peak.
Im getting back into running now. Just started again yesterday morning after a multi year hiatus. When I was in high school, I was like you. I trained during the summer, but unfortunately during my senior year the new coach developed this thinking that if we all trained together at the same pace we would all work as a team. Well, when your slowest guy can barely break 27 minutes and you're up here trying to break 17's, it's not exactly the best strategy. I think that was the main reason I didnt get my full achievement during my senior year. Track was a different story, but that was because I had motivation from a new coach and I had a good team to compete with. Also, one of the things I believe that kept me from really achieving what I wanted was not having ANY competition until Regionals and State. I trained, but I didnt have that extra push to make it another minute faster because I simply was not running that fast due to not having anyone to run with that was that fast. I watched your video and I truely believe you are correct. I know during my senior year I didnt run as much as a could have but then I went to college and we were running 10-12 miles per day most of the time. Plus our races were 10k's a lot of times so a 5k seemed like nothing. I remember when I was running there and there was a 5k back home that I attended. Dude, I flat out smoked all of the competition. I actually beat the organizer to where he was supposed to direct people to go. I took the wrong turn because there was an arrow pointing in that direction and ended up running about another mile more than I was supposed to but still beat everyone back. Of course, I didnt accept 1st place because I went the wrong way. The arrow was apparently for a bike-a-thon sometime prior to that race. Anyway, long story kinda short, I ended up getting burned out through college after running so much. I went straight from CC to indoor track and then to outdoor track with no breaks in between. Constant pushing every day. I needed a break. Break times over folks. 217 pounds later, it's time to get back at it!
I ran a 22 flat last season and I'm going into my sophomore year and I have been upping my mileage quite a bit and I can tell it is starting to be rewarding. I'm mainly a sprinter but I want to get better at distance which will help me in the 400 and the 800. Thanks for the tips, I will think about these for years to come!
THANK YOU for this it's exactly what i needed for my cross country season. I'm starting high school next august and really wanted to improve my time from 8th grade to freshman year. great video! :)
I'm just here in 2018, never done track in my life, never want to do track in my life, hate running in general, have like a 10 min mile in P.E., but I watched the whole thing.
Great video! As a collegiate runner just like yourself it was great to really remember the basics of training and why I love what I do! Keep up the great work man!
I’m a freshman right now and I have a 23:54 for a 5k and I think this videos can help me break my 18 min goal by the end of high school, thanks for the great video
yea you can definitely drop a minute 10sec, I went from 18:12 sophomore year to a 16:56 junior year. It is easy to fuck it up though, I wasnt even close to breaking my pr senior year and that was due to bad coaching and me being pretty lazy. If you feel like your coach isnt pushing you hard enough, get educated and do some stuff on your own if you really want it
I’ve never worked hard for anything in my life; I’ve been dealt the easy cards and am comfortable that way. But now is the time for change. 50 miles a week here we come
Its nice to see someone who hasny been crazy fast their whole life. Me and yiu have progressed similarly through high school. Im really hoping to improve as much as you my senior year. This was helpful!
My 5k PR is a 27:42 💀, longest run is a 10 miler at a hella slow pace (12-14 mins 😭). BUT. I am improving. This is far better than I was able to run at the beginning of summer, so seeing that one of my favorite UA-camrs was literally a d1 xctf athlete is just like a massive wave of motivation! Thank you so much Ryan.
I trained for a half marathon for 14 weeks started at 50 miles and increased it by 10% per week got up to a maximum of 140 miles per week. I did very small amount of Speed work but most of my running was based on just mileage. I managed to PB the half marathon in 74 minutes and off the back of that got my 5K time down to 16:38 from around 18:00 at the start of the training block... and I am 45! So tip 1. Run more... Does work!
I started out freshman year with a 19 minute 5k and ended with around an 18:06. I did awful in XC compared to Track, I really sped up during the TF season. I ran a 4:37 1600 at NCS and was the fastest freshman in my league. I've been consistently training and I'm determined to go sub 16 this sophomore season for the 3 mile. Keep up the good work!
Mate I think we all wish Ryan got back to running! Just watching some of his old vids inspired me to recently start up my own UA-cam channel and make RUNNING VIDEOS !! 👌🔥
This has helped me sooooo much I trained a hell of a lot over the summer and this video helped me see what I could benefit from all the grinding and now I’ve gone from a 19:40 5k 8th grade year to an 18:02 now with a race today 😬 wish me luck
So my freshman year I join at exactly half of season and my first race I ran 18:31 3 mile my season best as a freshman was 17:48 and in track I ran 4:51 1 mile and 10:31 2 mile. Sophomore year 3 mile was 16:16 and 1 mile was 4:41 and 2 mile was 9:51 but half way through track season I got injured(hamstring problems) and i was out for the rest of season.
I ran marathons my 7th and 8th grade year, but in high school i switched to cross country and track. It was a difficult transition but my history in Long Distance gave me some speed in XC (idk if that made sense) I cant wait to try these tips this summer for my sophmore year! Thank youuu
Hey man i just wanna say that youve really helped me improve from last season to this season. Last season my 5k was horrible. A 23:40 pr. This year ive managed to get it down to a 19:45, which I know isnt great, but the season is only halfway over. Your first tip is what I think helped me the most. The long runs on sundays are really helpful for indurence purposes and it makes a 5k seem easy. I just want to say thank you so much and keep making videos. You're a beast
I'm a freshman and I just started running this year, I'm at 29 20 for my PR right now, not good. I'm hoping for about 26 by December and over the summer my training is going to be very intense.
This really helped and gave me motivation to be able to run in the 15 minutes because as a freshman I've been running around you freshman pace. Thanks man
Going to bump up my mileage from 35 MPH to 50-55 MPH this summer: goal is to go from 16:40 to 15:45 ( I think that is achievable because I ran a 16:40 on 35 MPH compared to you of running 50 MPH to break 17:00)
Yeah, I think going up to 55MPW would be good and you could hit that time you're going for. Some people need more miles to develop aerobically than others so you make a great point. Thanks for watching Squints, such a loyal sub
Idc that this is late but following these tips and telling my coach some of these tips in one 5K I’m not the fastest but I went from an average of high 23s to high 20s so I thank you honestly.
U think I can go from a 21 to 18? I've been training since June and I'm running in november Update: been training more and tried running a mile at a steady pace. Didnt really put all my effort, just concentrated my breathing technique and got a 5:50. Tbh I didnt feel really tired after, and I think I can run that pace for a straight 2 miles
Just an old runner that still feels the passion for it. My wife is training religiously for the last chance BQ, and I'm with her every step of the way. I'm the one who hears all the negative things about why is she doing this sometime.. lol But I also get share her successes as well. I've been fortunate ( BLESSED ), that even after 20 + years off I am having fun and regularly qualifying for Boston.. Had a 6 month set back due to PF but thankfully its resolved and BQ'd again.. Hoping and helping my baby to join the party.. Shes within 10 minutes Aaaarrrggghhh! The hardest 10 minutes to get. Your a sharp young fella and the channel is cool. Ive come to love the off road 50 milers.. Im sub'n to you sir and would appreciate you check'n out my interest when not working or running. Best success to you now and in the future.
I’m probably late in the comments but all I can say is that y’all are so good ! All of you can run faster than me lmao. I know I’m not good at running but seeing the comments made me realize how bad I am hahaha but I am trying my best to improve everyday. I ran 1.86km in 12min and 40 seconds today. But I started off running 1km in about 7 minutes so I guess I am getting better. So to everyone who feels bad because they’re not reaching the “average” speed, don’t worry !! We all have different body’s and limit so you shouldn’t feel bad about it. Consistency and effort is keyyyy. Keep doing your best, YOU CAN DO IT
I'm 13 and this year my fastest 5k is 26:02 My fastest mile ever was the first mile of that it was at 6:40. I died inside about 1/2 of a mile after that
Never realized how under developed I am. I ran about 35 miles a week my senior year in high school and finished with a 5k time of 16:22. Now I'm really excited to see what I can do in college with a lot more miles. BTW nice video, I subbed
Going into senior year with a PR of 16:45 with having a super Inconsistent "training schedule" last summer building up to junior year. Im gonna have your PR on my mind this summer as my motivation to keep me consistent and get me through these hot mileage days
You said the summer before your senior year you ran 65-70 miles every week. Even early summer weeks? I have read you should build up to those peak miles gradually over the summer. I want to hit 70 this summer after peaking in the low 50s last summer and winter. What kind of mileage did you start your summer at? How quickly did you progress to 65-70? Thanks!
Forty-one Shades I'm sure he built up. A good rule of thumb is to go up 5 miles each week and then on the 4th week drop down 5 e.g. Week 1: 30 Week 2: 35 Week 3: 40 Week 4: 35 Week 5: 40 Week 6: 45 Week 7: 50 Week 8: 45 Some people have no need to follow the aforementioned plan, but it's the safest way to build up your milage and prevent burnout
I'm a 33y/o woman trying to beat my current PB of a 27min 5km. I had an operation on my eye and was told by the surgeon not to run for a month untill my body accepts the graft transplant because the increased blood pressure puts too much strain in my eye. I'm now easing my way back in as I would love to get to a 50min 10km one day 🤞
The summer is where you decide if you have what it takes to be a real distance runner. These miles are lonely and it's hot but there's no better feeling than smashing a PR. Get out there and do what you can to make your old PR's look like trash.
Love it Andrew. Thanks for watching my man!
Andrew Gale yes exactly
Ok I will let you didn't
Couldn't have said it better myself.
K i'll do that. Season about half way done and at a 18:12 wanna get in the 15's senior year... hmm
tip 1: RUN MORE
tip 2: one long or two medium long runs a week
tip 3: get a GPS running watch
tip 4: consistency
either be in shape or go to the meets in bad shape
tip 5: incorporate strides after work out
Bonus tip: the more you run the more you should eat (only good stuff)
tip 6: enjoy it
CloroxBleach iA
Cloroxbleach how are you on every video comment
tip 7: be tall
CloroxBleach I'm currently 69 inches and 202 pounds. You have any tips for me? Should I stop lifting weights?
Cloroxbleach . Thanks. Videos with lists should have them on description. Not everyone wants to watch a whole 10 minute video.
"I have a 15:34 so you'll mostly be faster than me"
YEAH OKAY
Ron Jeremy bruh that’s basically Claudia Lane’s Mt. Sac Record but she was 15 seconds behind him. WOAHHH
He said 22:34 later
That was his freshman year PR. 15:34 was his senior year PR.
#Imjustaboy
how the fuck did you go from 22:42 to 18 with crappy training
If we ran. 15:34, WE WOULDNT BE WATCHING YOU!!!!!
Exactly
True
That time is mental, gets me excited.
Bout to pull a big brain move
That's not true
People who wanna be faster watch these contents ..
And I hope you still running after two years of this comment 😅
7. Be Ethiopian or Kenyan
Zeph Seagraves Increase VO2 Max level
Zeph Seagraves dude there’s a freshman from Ethiopia in Oklahoma that I raced against at state... he won the race and won the Allstate race
They can run forever, I swear
I wish ☹️
i mean you’re not wrong
Thanks for the tips. I am 42 years old. I did my 5K PR today @ 30:10 min. Targeting 25 min by EOY. Should do it.
Ambarish Santhanam 💪🏽💪🏽🏃🏽♂️🏃🏽♂️
Shaving off 5 minutes from a 5K time after your early 30’s blow past you is dangerous. I have no doubt that you’ll be able to hit 24 minutes or even faster, but to make that jump within a year at age 42 seems like you may be in danger of doing too much too soon and dialing up the conditions that lead to ACL/MCL injuries and stress fractures.
Go for that goal, for sure! But also listen to your body. And maybe take glucosamine supplements so that you still have knees to run with at the end of the year
Ambarish. Just do it ✅
did u do it?
Good luck. My first 5k was 30:15 and I have decreased it to 25:43 in 6 months so it’s possible
I think it's funny that you think that the majority of people watching this video would be able to run a 5K faster than 15:34. 😂😂😂
Me the national high school record in the 5k for girls is 15:37 so....
And the record for girls before that was 15:45 indoor and 15:55 outdoor. So I call bullshit
Running a cool 20 km a hour( yeah right) no pro 🤣
On a bicycle
Chloe Iacovou I'm running 5k in 27 minutes haha no shame bro! We can get it
2 years of crappy training and this video taught me more than all of it. Thanks my boi!
I'm so glad to hear that Aidan. Thanks for tuning in!
#7 Being chased by the cops is good motivation.
CodeZen lol
LMAO CHILL
depends on your ethnicity
Abisha Akmal stfu
CodeZen lol
#8 when you run at nights and you have a curfew you might break out a sub 4 mile before your mom kills you.
LMAO I FEEL THIS
Lol
I miss this Ryan 😭😭
Kenneth Fuller me too :(
for sure
Kenneth Fuller same
Ryan will always be a huge inspiration to me. Being overweight is really hurting me mentally and physically so I use his story to motivate me to run more so thank you for that Ryan👍🏾
I love BWD you should think about biking too. For larger people it has no impact force on your joints and its an effective way to lose weight if your motivated.
You are amazing. I believe in you. Go manifest the life you dream of living! I'm here if you need anything!
Wish Ryan still made running videos :(
Really bro. I honestly miss the old Ryan. Hes just sorta...different now. Not in a particularly bad way. But I kinda prefer the way he was B4
@@freshappleseed6966 does he still run? It's cool if his interests have changed but I found his running story fascinating
@@tommy3763 No, unfortunately. He works out. But Im pretty sure that his running days are done
Little Wagon he just ran the 1600 at the challenger games if u look it up on UA-cam
Murr Plays it’s not the same 😔
I'm 46 I'm running 5k in 23minutes, I'm pretty happy with that
Patrick Cadiz thanks mate
Rod that is what am talking about. am 40 and if ran 5k in 15something... I would not be watching this vid
Im similar age, similar speed. I dont care about age. Im going to break 20 this year. UPDATE... now sub 21. 20.35 to be precise.
Not too bad; I was doing 21s when I was 55 at 188 pounds.
smith0123456789ify thank u
Dude this literally helped me so much, I dont know if you still go back and look at the comments but I went down from a 19 minute 5k my freshman year to a 17:30 later that season
Yeah man I’m going into my senior year and I dropped my time from 21:29 freshmen to 16:12 junior.
"my best 5k time is 15:34, I'm sure a lot of you watching this are faster than me" BRO. NO. WHAT THE HELL. THE FASTEST I'VE EVEN HEARD SOMEONE RUN AT A MEET IS 16 MINS. WHAT THE HELL
Fr like wth.
When he said that I was just wondering who on Earth runs a 5k in less than 15 minutes like fuck those people 😂
14:45
Although it'll seem inhuman to many people, there are actually many people who can run sub 15min without being that insanely good. Not me lol, but I mean that it is a very achievable goal for gifted athletes. In most running clubs, the best runners can run faster than 30min in a 10k. It's relatively common. There'll usually be two or three people in any club who can do it. Some even much faster. I think this is why he said it. Because he knows that 15:34 is really good but not crazy.
He's thinking from an athlete's perspective because 15:34 it's not very impressive for athletes, but a very decent time. Although it's mindblowing for an amateur or a beginner.
I started doing long runs this year and my 5k has improved from 20:16 to 18:40 in about 1 month
How long is your long run?
@@celestetorrence6781 About 10 to 13 miles
I am a junior and it was first time running xc and my best time was a 18:38(no lie)
Joseph Holman what was your total mileage?
Joseph Holman bro what
Anyone in 2024
Yeah...😂
Me
Me
Npc comment
me
Just wait until college decides to throw you in 8k's and 10k's for xc. Makes the 5k feel like nothing lol
I know Nick... Pray for me lol
I gotchu lol, I know the pain all too well from the last 2 years but it'll be all good
Nick Miguelino pray for me too in cross country
Yana, I'd like to go on a long run with you.
Mark Gunther cross country just ended doing soccer to stay in shape
Cross country in Texas sounds like HELL.
Rip i do cross country in texas
I just want to let you know you are a legend and you are legit my biggest inspiration in life. I started watching you last year at the end of XC season. My 9th grade PR last year was 21:02. I trained my ass off this summer and and I just ran a 19:02, with one more meet left (district finals) and I’m hoping to break 19!!! THANK YOU for this video and inspiration, seriously.
Damnn you graduated
I started running xc this year and my first 5k time was like 27 minutes, but I've almost broken 24:00. My last race was 24:08 and I'll definitely be trying some of these tips! Thx. ☺️
What about now?
That feel when you've only ever averaged 7 miles per week.
Captainsparkist L
uh ok, just that awesome. But yeah, I eventually made it to the top ten in the championship. Probably completely because of this video
Captainsparkist what was your time before and after the video? And what pace were u running at in the beginning
Captainsparkist that feel when your a college pitcher and you average maybe 2 miles in a week
i run 4 miles 4 days a week, sometimes 6 a day
“I ran 65-70 miles a week”
Me: 😶
Jade Wargo how can anyone run 67-70 a week
@@josezamarripa9286 elites run on average 120 miles per week! That's dedication!
@@josezamarripa9286 Once you start being consistent with those miles and gradually increasing them every week, 9-10 miles everyday ain't that bad.:)))))
Jose Zamarripa run easy (aerobic). That simple. Most high schoolers run “easy” mileage at threshold pace which causes burn out and being unable to run as much.
In college we would run between 80 and 100 regularly. You run twice a day every day except for long run days
I am 45 years old, and my fastest 5K is sitting at 24 minutes (started at 30 minutes), I am a new runner, have been running consistently for about two years; and I am definitely gonna follow this advice; thanks for posting this.
Dude. I recently ran 6 kilometres in about 38 minutes and I was so proud of myself, I ended up in the top half of the list of people who competed. Wtf.
Having your coach threaten to make your whole team run 20 Quarters on Monday will motivate you😜
LOL TRUE DAT
I really should have paid attention to this video more freshman and sophomore year. Now as I rising junior I’m adding more structure to my training and running 35 mile weeks. I really think I can improve this season after being so mediocre for so long. Wish you still ran Ryan!✌️
My cross Prs:
Freshman: 19:44
Sophomore: 19:52
Junior: coming soon
Senior: coming soon
I have still have 3 meets left for sophomore year
Oasis Keep us posted!
What did u get
I was that first type of person Ryan described freshman and sophomore year and saw close to no improvement. I’ve finally decided to put in the work as a rising senior and I feel so much better mentally and physically!
WTFFFFFFFFFFFFFFF YOUR FASTEST 5K TIME IS 15:34?????????????????????!!!!!!!!!!!! I just got 15:05 on a 1.5 mile :(
Mr. Chicken get running sir...i can walk a mile in just under 15 mins so keep at it and u will get there
That’s not bad lol
@@cotwiggygamer3958 what isnt bad...his time running a mile or me walking one?
That’s a sad mile time 😂😂😂
Samuel Rivera he said 1.5 miles
Can't believe this is the same Ryan Trahan that did the penny challenge. You've come a long way man.
i've literally watched this video about 30 times over the past year
this video is my entire training philosophy
never thought my favorite youtuber would have tips about my favorite sport. thanks ryan!
Rules to drop your 5k time.
1. Your ball to dick ratio must be 5:1
2. Do 8 hours leg workouts
3. Eat 12 times a day
4. Eat Ben and jerries and drink olive oil to cancel out the carbs.
#1 SAVAGE in the comment section, I swear
Josh Flores i thought this only applies to rich piana
Josh Flores Good fucking morning god dammit! Hey, it's Ricardio Piñata!
You have 5 balls?
In a recent video Kipchoge pointed out that the ratio may differ depending on your mileage. For a beginner who can only run 10-20 miles per week, starting out with a 5:1 ratio will likely result in injury so it's better to start out with a ratio of 3:1 and slowly build up size as you increase your mileage. On the other hand, for an elite high mileage athlete like Kipchoge, the ratio may be closer to 6-7:1. It has often been theorized that a ratio of 10:1 would be necessary to break the 2 hour barrier for the marathon under typical race conditions. Kipchoge currently has a ratio of 9.9:1 which allowed him to go sub 2 under special conditions. Some workouts you can do to increase your ratio include groin strength workouts, knitting, and ASMR. Competitive eating can also have its benefits but it is not recommended long term as it has been found to cause asymmetrical feet. It's best to incorporate these workouts in the summer to build up your ratio base and slowly transition into competitive eating towards the end of the season to reach your peak.
Im getting back into running now. Just started again yesterday morning after a multi year hiatus. When I was in high school, I was like you. I trained during the summer, but unfortunately during my senior year the new coach developed this thinking that if we all trained together at the same pace we would all work as a team. Well, when your slowest guy can barely break 27 minutes and you're up here trying to break 17's, it's not exactly the best strategy. I think that was the main reason I didnt get my full achievement during my senior year. Track was a different story, but that was because I had motivation from a new coach and I had a good team to compete with. Also, one of the things I believe that kept me from really achieving what I wanted was not having ANY competition until Regionals and State. I trained, but I didnt have that extra push to make it another minute faster because I simply was not running that fast due to not having anyone to run with that was that fast.
I watched your video and I truely believe you are correct. I know during my senior year I didnt run as much as a could have but then I went to college and we were running 10-12 miles per day most of the time. Plus our races were 10k's a lot of times so a 5k seemed like nothing. I remember when I was running there and there was a 5k back home that I attended. Dude, I flat out smoked all of the competition. I actually beat the organizer to where he was supposed to direct people to go. I took the wrong turn because there was an arrow pointing in that direction and ended up running about another mile more than I was supposed to but still beat everyone back. Of course, I didnt accept 1st place because I went the wrong way. The arrow was apparently for a bike-a-thon sometime prior to that race.
Anyway, long story kinda short, I ended up getting burned out through college after running so much. I went straight from CC to indoor track and then to outdoor track with no breaks in between. Constant pushing every day. I needed a break. Break times over folks. 217 pounds later, it's time to get back at it!
I now hate running because my 5k time has dropped from 19 min to 26 min XD too much KFC
LMFAOOO
That's a lot of KFC
??? Wuat
dude you can't be serious
V Moses how is that possible???
Oh fuck wait i once went from 26 to 34
I ran a 22 flat last season and I'm going into my sophomore year and I have been upping my mileage quite a bit and I can tell it is starting to be rewarding. I'm mainly a sprinter but I want to get better at distance which will help me in the 400 and the 800. Thanks for the tips, I will think about these for years to come!
Thanks for watching! Best of luck with your training!
#7 Variety
Switch up your training days to prevent injury.
Good point!
THANK YOU for this it's exactly what i needed for my cross country season. I'm starting high school next august and really wanted to improve my time from 8th grade to freshman year. great video! :)
No problem Elise! Thank you so much for watching :)
I'm just here in 2018, never done track in my life, never want to do track in my life, hate running in general, have like a 10 min mile in P.E., but I watched the whole thing.
Sarah Youngblood (no sarcasm) good on you. Take up running, it’s such a good feeling to break personal records
I miss this Ryan
Great video! As a collegiate runner just like yourself it was great to really remember the basics of training and why I love what I do! Keep up the great work man!
Thanks so much Stephen! You too :)
WOW I just start running and I'd NEVER imagined that Ryan run too. MAN, YOU GOT REALLY BUFFED IN THESE 3 YEARS DIDN'T YOU ?
I wish I saw this in the summer, before cross country season started.😕
I’m a freshman right now and I have a 23:54 for a 5k and I think this videos can help me break my 18 min goal by the end of high school, thanks for the great video
I ran 17:02 last year, I want to run 15:50 or faster this year
Cozy very possible if you go crazy with your training. My junior year time was like a 17:07 and I dropped it down to 16:13 my senior year.
yeah. forsure man
Definitely possible if you consistently train at a high weekly mileage compared to last summer. If you want it, it's possible!
how many miles did you run a day? 8?
yea you can definitely drop a minute 10sec, I went from 18:12 sophomore year to a 16:56 junior year. It is easy to fuck it up though, I wasnt even close to breaking my pr senior year and that was due to bad coaching and me being pretty lazy. If you feel like your coach isnt pushing you hard enough, get educated and do some stuff on your own if you really want it
I'm a freshman right now running a 18:45 these tips will really help, THANK YOU!!
I’ve never worked hard for anything in my life; I’ve been dealt the easy cards and am comfortable that way. But now is the time for change. 50 miles a week here we come
talanei how’d it go
Its nice to see someone who hasny been crazy fast their whole life. Me and yiu have progressed similarly through high school. Im really hoping to improve as much as you my senior year. This was helpful!
I agree.. People always thought in order to be a good runner in high school you had to start at the top. Not the case!
XC is so much better than track
Sam 08 agreed
No wayyyy
Agreed
Agreed
thank you!
My 5k PR is a 27:42 💀, longest run is a 10 miler at a hella slow pace (12-14 mins 😭). BUT. I am improving. This is far better than I was able to run at the beginning of summer, so seeing that one of my favorite UA-camrs was literally a d1 xctf athlete is just like a massive wave of motivation! Thank you so much Ryan.
When your 5k time is almost a sub 15 and say “you’ll mostly be faster then me”
K
I trained for a half marathon for 14 weeks started at 50 miles and increased it by 10% per week got up to a maximum of 140 miles per week. I did very small amount of Speed work but most of my running was based on just mileage. I managed to PB the half marathon in 74 minutes and off the back of that got my 5K time down to 16:38 from around 18:00 at the start of the training block... and I am 45! So tip 1. Run more... Does work!
My PRs were better than yours every year of high school until senior year where you beasted it like crazy. Respect.
Finally a running youtuber that actually gives out good advice.
bro 15 min is insane
Great Humble approach(15:34). The Kid is strong in the Force
In one year I went from a 21:52 to a 17:55 so I’m proud of that :)
proud of u thats great improvement
Perfect tip list. High volume and consistency along with strides is all you need for a good summer of training.
Yes sir! Thanks for watching and commenting Andrew!
Is this Ryan
No, this is MrBeast
I started out freshman year with a 19 minute 5k and ended with around an 18:06. I did awful in XC compared to Track, I really sped up during the TF season. I ran a 4:37 1600 at NCS and was the fastest freshman in my league. I've been consistently training and I'm determined to go sub 16 this sophomore season for the 3 mile. Keep up the good work!
Thanks for watching! Best of luck this season :)
thanks so much! And you as well!
the good old days when ryan actually posted running vids
Mate I think we all wish Ryan got back to running! Just watching some of his old vids inspired me to recently start up my own UA-cam channel and make RUNNING VIDEOS !! 👌🔥
This has helped me sooooo much I trained a hell of a lot over the summer and this video helped me see what I could benefit from all the grinding and now I’ve gone from a 19:40 5k 8th grade year to an 18:02 now with a race today 😬 wish me luck
Damn bro's a senior now
I started cross country as a senior this year, run 13-15 miles a week and run a 19:44 5k
Evan Stanley ngl that’s pretty bad for a senior but since u just started it’s easier to understand
If I’m ever in a rut or injured this video always gives me motivation
So my freshman year I join at exactly half of season and my first race I ran 18:31 3 mile my season best as a freshman was 17:48 and in track I ran 4:51 1 mile and 10:31 2 mile. Sophomore year 3 mile was 16:16 and 1 mile was 4:41 and 2 mile was 9:51 but half way through track season I got injured(hamstring problems) and i was out for the rest of season.
Kaleb Yemane that's good
Holy crap, you're an amazing young runner. I hope you're healthy now and back at it!
I ran marathons my 7th and 8th grade year, but in high school i switched to cross country and track. It was a difficult transition but my history in Long Distance gave me some speed in XC (idk if that made sense) I cant wait to try these tips this summer for my sophmore year! Thank youuu
I can’t even run 5k!!
Hey man i just wanna say that youve really helped me improve from last season to this season. Last season my 5k was horrible. A 23:40 pr. This year ive managed to get it down to a 19:45, which I know isnt great, but the season is only halfway over. Your first tip is what I think helped me the most. The long runs on sundays are really helpful for indurence purposes and it makes a 5k seem easy. I just want to say thank you so much and keep making videos. You're a beast
I'm a freshman and I just started running this year, I'm at 29 20 for my PR right now, not good. I'm hoping for about 26 by December and over the summer my training is going to be very intense.
You can do it! Late but I ran 25 my first 5k and my sophomore year I ran 17:47 and didnt run as much as I should have
my first 5k as freshman was 26 i’m mid sophomore year season and today i ran at 20:59
Tip #1 is right on point. I learned that very early on and I made huge improvements by the next year.
My PB is 15:34. I am sure a lot of you are faster than me.... R U KIDDDING HOLY SHIT THAT IS SO FAST!!
This really helped and gave me motivation to be able to run in the 15 minutes because as a freshman I've been running around you freshman pace. Thanks man
Going to bump up my mileage from 35 MPH to 50-55 MPH this summer: goal is to go from 16:40 to 15:45 ( I think that is achievable because I ran a 16:40 on 35 MPH compared to you of running 50 MPH to break 17:00)
Yeah, I think going up to 55MPW would be good and you could hit that time you're going for. Some people need more miles to develop aerobically than others so you make a great point. Thanks for watching Squints, such a loyal sub
TheBirdOfMorning no human has ever gone over 30 mph running
Austin Hubbartt I believe they meant MPW, or miles per week
Idc that this is late but following these tips and telling my coach some of these tips in one 5K I’m not the fastest but I went from an average of high 23s to high 20s so I thank you honestly.
15:26 for 2 miles at a time trial (hoping for at 22-23 5k)
This was the greatest cross country video I’ve ever seen tbh keep it up man I’m subscribing
*WHY ARE YOY RUNNING WHY ARE YOU RUNNING*
I'm on the xc team this year and I'm in 7th grade, so this will really help me during my summer training.
I wonder if he ever looks back at these vids
great tips! this is my 3rd year running cross and I finally broke 18. can't wait to keep dropping my times
U think I can go from a 21 to 18? I've been training since June and I'm running in november
Update: been training more and tried running a mile at a steady pace. Didnt really put all my effort, just concentrated my breathing technique and got a 5:50. Tbh I didnt feel really tired after, and I think I can run that pace for a straight 2 miles
Year after year I find myself coming back to this video
Thanks for uploading ma Boiiii I have a 5k in 2 weeks and I need to start doing 5k workouts
No problem! Thanks for watching, glad I could help :)
Just an old runner that still feels the passion for it. My wife is training religiously for the last chance BQ, and I'm with her every step of the way. I'm the one who hears all the negative things about why is she doing this sometime.. lol But I also get share her successes as well. I've been fortunate ( BLESSED ), that even after 20 + years off I am having fun and regularly qualifying for Boston.. Had a 6 month set back due to PF but thankfully its resolved and BQ'd again.. Hoping and helping my baby to join the party.. Shes within 10 minutes Aaaarrrggghhh! The hardest 10 minutes to get. Your a sharp young fella and the channel is cool. Ive come to love the off road 50 milers.. Im sub'n to you sir and would appreciate you check'n out my interest when not working or running. Best success to you now and in the future.
DEM SHORTS
I’m probably late in the comments but all I can say is that y’all are so good ! All of you can run faster than me lmao. I know I’m not good at running but seeing the comments made me realize how bad I am hahaha but I am trying my best to improve everyday. I ran 1.86km in 12min and 40 seconds today. But I started off running 1km in about 7 minutes so I guess I am getting better. So to everyone who feels bad because they’re not reaching the “average” speed, don’t worry !! We all have different body’s and limit so you shouldn’t feel bad about it. Consistency and effort is keyyyy. Keep doing your best, YOU CAN DO IT
Is it coincidence this kid looks like Dash from the Incredibles?
LMAOO
Watched this when I was at 24:47, watching it at 14:15. Thought maybe I should make my own. Love you Ryan 😳.
I'm 13 and this year my fastest 5k is 26:02
My fastest mile ever was the first mile of that it was at 6:40. I died inside about 1/2 of a mile after that
Never realized how under developed I am. I ran about 35 miles a week my senior year in high school and finished with a 5k time of 16:22. Now I'm really excited to see what I can do in college with a lot more miles. BTW nice video, I subbed
Holy crap. That's really impressive. Best of luck in college!
Bro 22 minutes is a good time even 😂😂 I'm not super unfit but my best so far is 26 minutes after like 4 weeks of running
Going into senior year with a PR of 16:45 with having a super Inconsistent "training schedule" last summer building up to junior year. Im gonna have your PR on my mind this summer as my motivation to keep me consistent and get me through these hot mileage days
You got it!!!
Do you run w/ or w/o music?
Thanks for the advice! You're videos are amazing and I hope this helps me improve my time!
You said the summer before your senior year you ran 65-70 miles every week. Even early summer weeks? I have read you should build up to those peak miles gradually over the summer. I want to hit 70 this summer after peaking in the low 50s last summer and winter. What kind of mileage did you start your summer at? How quickly did you progress to 65-70? Thanks!
Forty-one Shades I'm sure he built up. A good rule of thumb is to go up 5 miles each week and then on the 4th week drop down 5 e.g.
Week 1: 30
Week 2: 35
Week 3: 40
Week 4: 35
Week 5: 40
Week 6: 45
Week 7: 50
Week 8: 45
Some people have no need to follow the aforementioned plan, but it's the safest way to build up your milage and prevent burnout
I'm a 33y/o woman trying to beat my current PB of a 27min 5km. I had an operation on my eye and was told by the surgeon not to run for a month untill my body accepts the graft transplant because the increased blood pressure puts too much strain in my eye. I'm now easing my way back in as I would love to get to a 50min 10km one day 🤞
2023, anyone still here? :)
Me
Me
yessir
Yessir
You gave me sooo much more confidence when you mentioned how bad you were in freshman cause that’s me right now