Stay healthy, train hard, get better, win races!! Simple, but not easy. I created Immune Boost Daily to help me stay healthy and train hard. It is the best immunity product on the market today IMO. You can get Friends & Family pricing (50% off!) by using code SYMMONDS at checkout: www.immuneboostdaily.com
I got 4th and scored at a club meet in the long jump. I jumped like 17’3” with one practice session and 0 sprint work. Guaranteed pr and chance to score against predominantly distance clubs. Work smarter not harder.
Running 5:30 sophomore, I was really disappointed with my teammates being a lot faster then me. I worked hard all summer, ran xc, trained hard winter and opened up my season with a a 4:57 to now running 4:36 closing out my junior year. Crazy what good consistent training got me
@@unodumpling6174 I am a junior right now but when I was a sophomore I ran 5:20 my first time running the mile, I don’t run cross or winter track I play soccer and basketball, since I didn’t run cross I improved from 5:20 to 4:53 my sophomore year, this season I hit 4:46. I don’t really try in practice but every time I run it I get better just let time pass.
I totally agree with this! It is my senior year this year and I put in 8 consistent months of training for outdoor season this year. Many people somehow start with insane times. I meanwhile was sitting at a 5:31 1600m my junior year last year after not training during the covid season and thinking I would never break 5. But first meet of the season this year I ran 4:56 and hit my goal, now my goal is to make states! I think it is important to realise everyone can't be like Nick Symmonds running a 4:35 1600m their sophmore year of high school. Everyone has their owns goals and go chase them! You can all do this!
@@Chasery in middle school there isn’t a sectional it’s just you make it to state or you don’t. Right now we have a runner and thrower who has qualified. If I can shave 12 seconds off, I can qualify but that will be difficult
I just dropped my 1600m down to a 4:47, I was a 5:02 last year in my freshman year but I’m finally starting to drop time. The mile is honestly mental because after I knew I could run it that when I started dropping the time. I’m hoping to go in to 4:30’s next meet at regionals 🤞🏼
My son is in 7th Grade, took a minute off his time from last year by running all year round. This is him running solely with his old Mom, or Mom following him on a bike or in a car. How does he take it to the next level. Current times 5:28-1600 meters, 2:38-800 meters. He absolutely loves running!!
I think his biggest strides will come from his growth and eating/drinking properly. And of course training consistently w/ a week or two off between xc and track seasons
Nick I wanna say that I agree with you that training in the off-season is vital to setting new PRs, but with one caveat. Don’t over do it! It’s a bad phase for a reason. Build your mileage slowly. The slow miles are the most important in the beginning! Thanks for the awesome video Nick!
Triathlete here but I crushed my two races post off season. October was my first and I stunk it up (2:45/100yd, 13.8 mph, 9:00/ mile 5k). During winter I trained my butt off and got a (1:50/100yd, 17 mph, and 8:00-8:20/mile 10k with an ear infection). Even double the distance, i was easily able to get better just by working hard for a few months. I have my first 70.3 coming up in z June that I’m working hard for, I just finished a swim and have a bike session tonight
Out of season training makes all the difference last year me and a friend of mine decided to run track. We both ran the 800m and the 1600m and I was only a little bit faster then him (800m 2:40 1600m 6:18) compared to his (800m 2:44 1600m 6:21). Then I decided to run XC and now my times while they still aren't fast I've improved a lot so compared to him who didn't run XC. (800m 2:26 1600m 5:47) compared to his (800m 2:38 1600m 5:52)
this is very true even with other things outside of the sports domain. Occasionally you can hit these spikes of improvement without even realizing it, but consistency and gradually working your way up overtime is and always will be the main foundation of improving. Great vid 👍
i trained enough last summer to make my cross country season better than previous years (i never trained in the summer before last year), and i did winter track, but didn't compete or really put in much effort, i only did winter track to stay somewhat in shape for spring track. this year's spring track season, for me, is so much better than any other year i've ever had in track, and i'm pretty sure it's all because of summer training for cross country. Summer training for cross country = successful xc season successful xc season = successful track season unless you get injured or some other factor prevents success i.e. an illness
My first track meet is happening this year after 3 years! First year was cancelled because my school was on strike and you know the last 2 years.. Super excited! it's not until June 5th but that just means more time to train :)
Took me a long time to get a good balance of under training and overtraining. 9th grade I got hurt after running a 4:37 1600 and 10:03 3200 was stuck there for two years with a cycle of injuries and then trying to work harder to get back into shape to regain endurance, staying healthy with a balance ultimately ended up crucial to improving this year
Spring season may have just started but my eye is on breaking a meet record next winter. Those 8 months will go by fast. Need to drop my time by 15% which should be doable in that time frame.
I really liked your video of advice, you sound a good amount like my coach which I love because I helps me feel better that he is training me to do my absolute best (Not saying that I ever doubted him because I never have). Your video has inspired to try harder today thru my Cross Country season which starts around August, to push and work my butt off in this heat, (I live in Texas, and the heat get so strong out here, and this is my first year running track/XC). And just like I read in another comment, I would like to be like you, or any other phenomenal athlete. When I saw in one of your videos that you ran a 10:something your sophomore year for a 3200 I was amazed, and put myself down a little because I thought I should be up there with those times because I'm a sophomore too, and run a 12:12. But I'm realizing that this is my first year, and I am not you, I am me, and I have my own goals, and I have my own pr's to beat, and by getting new pr's, and reaching my goals, that's more than enough to be proud of. Also I run the 3200, and the 1600, occasionally the 800, but that is for speed training. And for relays I run the DMR which I have commented in another video of yours, that that is my favorite race too. 12:12 5:27 2:24 (are my times)
Nick whats a good video to handle stress and nervousness. I watched your Olympic trial video and took a few words of advice from it. With “big” races such as states and maybe even nike junior outdoor nationals I’m just looking for a way to not get so overworked.
I’m a freshman in high school and I ran a PR last week in the 1600 with a time of 5:08 but just under a year before in track I ran a 5:48 and I didn’t run the whole winter but now I’m running a lot with a friend and I also have a cousin who runs track a grade above me who ran a 4:29 in the 1600
Senior in high school but first and only year of doing track to give it a shot. I ran my first 100m 2 months ago and got 11.82 and now am at 11.35 I got about 1 month left to try to improve on that
Thanks for the updates Nick! I would be buying a lot of your stuff, even this Immunity boost just to try out... But darn, I live in Estonia/Tallinn and I guess there is no option right?
Hey nick great vid. My track season is ending soon and I have cross country over the summer after a 3 week break. What do u think is something that distance runners like me should do over the summer in addition to training to get stronger and faster and reap the benefits during races
Great talk about training. I'm just an ignorant, biased (I hate jogging, Coach Tony Holler - please interview him btw - would call me a "cat") nobody casual High-Jumper who hasn't done distance since 6th grade, but I would challenge you on your reasoning for "base building" of running a ton of slow miles, and possibly offer a less miserable (imo) training solution, based on what I've learned about speed vs endurance. So if you are aiming to run 1.43 in the 800, that works out to sub 55 400 splits; that pace is going to be much, MUCH faster than the vast majority of miles (or even tempo) you are logging in your base period. Your CNS will be trained to run slow, at least for that period of time. Yes, you will gain endurance, which is needed for the 800 to a degree, however, why are 60 miles of slow jogging needed for the endurance to suffer for less than 2 minutes? I understand this endurance for a marathoner or a 10k runner, but not an 800 specialist. Physically, you will be building up the musculature of your feet, lower legs, and knees which is good, however, the dosing of this running is probably too much (and not necessary), which probably is leading many 800 runners to shin splints, foot and ankle issues, knee issues, etc, which is sounds like you experienced. There are probably other ways to build up structure in the lower legs, more on that below. One solution, which is basically a fusion of what I learned from Holler, jumpscience, and kneesovertoesguy, is to chase top end sprint speed in the offseason, by short sprints, full recovery, and as late (in the offseason) and little endurance training as possible, to raise your max speed of sprinting, which will raise your submax speed (aka race pace) for the 800. Use kneesovertoesguy weightlifting to keep flooding the legs with blood for healing and strengthening the structure (sled for the win!), use Tony's Feed The Cats sprint methodology of 2 sprint days, 2 non sprinting/variety (like basketball or soccer) days, all dosed in small amounts to save the legs from undue stress, while still stimulating speed. As your season approaches, then add in about 1 day of training of endurance/lactate work a week, and remove a sprint day. This could be broken 800s or about that distance, broken into smaller runs. Run roughly at race pace for, say a 400, give yourself INCOMPLETE recovery, like 3 minutes, and then try to run roughly at the same pace for another 400. Then puke from the lactate, feel miserable, and go home. Endurance is gained much more quickly than speed, and as you continue to chase faster times in your broken 800 splits, your endurance and lactate buffering will increase. Now each meet where you race the 800 will also train the specific endurance needed to run the event, without undue mileage on the legs. You will need more mileage for the 1500 or mile, but still using this approach of broken, race pace runs. Run as little and as fast as possible, to save yourself from injuries and survive the season. For peaking, just do less. Less lifting. Less volume of running. More days off. Let the training dwindle down to ultimately just the races. Great channel! It's amazing what the body designed by God can do!
I’m almost done with my school season hoping to letter my freshman year I’m so close right now Im currently at a 25.00 flat for the 200m and I was sick when I ran that I’m hoping to get down to a 24.40
Hey Nick. I just have one question. I am a runner and i have been running 5k and i have improved alot. My best time is 16:12. and i am 49 seconds from the world record on my own age. And i know that i have a very very very big chance of getting that new world record. I am 13 years old and i am turning 14 in the next year, and what i am thinkin is, when i have the opportunity i will use it. But Nick, what do you think???
Fantastic! IFR check ride is a big deal, a real achievement. We always stayed sharp with holding procedures. I’ve done holding patterns in every possible way for 40 years. USAF T-37 all the way up to the 777-300 ! Study hard.
Stay healthy, train hard, get better, win races!! Simple, but not easy. I created Immune Boost Daily to help me stay healthy and train hard. It is the best immunity product on the market today IMO. You can get Friends & Family pricing (50% off!) by using code SYMMONDS at checkout: www.immuneboostdaily.com
Not even a runner and I knew exactly what you were going to say. Best gains, Any sport, are done in the off-season.
You can also set a PR just by attempting a new event!
lmao. Dang right! That's why I love trying new events/sports/challenges
I got 4th and scored at a club meet in the long jump. I jumped like 17’3” with one practice session and 0 sprint work. Guaranteed pr and chance to score against predominantly distance clubs. Work smarter not harder.
Second day of ever doing it, and I tied for third in high jump today!
I PRed my first half marathon and marathon and the record stays today. 1:28:44 half. 3:53 full
@@bailey9838 I ran 1:41. In my first half recently. I don’t know why I couldn’t break 1:30. I mean I gave myself a solid 2 months to get in shape.
Running 5:30 sophomore, I was really disappointed with my teammates being a lot faster then me. I worked hard all summer, ran xc, trained hard winter and opened up my season with a a 4:57 to now running 4:36 closing out my junior year. Crazy what good consistent training got me
I’m a sophomore running around 5:20 range, what was your training like to get your times to drop that much??
@@unodumpling6174 I am a junior right now but when I was a sophomore I ran 5:20 my first time running the mile, I don’t run cross or winter track I play soccer and basketball, since I didn’t run cross I improved from 5:20 to 4:53 my sophomore year, this season I hit 4:46. I don’t really try in practice but every time I run it I get better just let time pass.
Proud of you
@XD don’t worry man as a sprinter I could run probably a 6:30 mile lol and I’d say that’d be the same for a lot of us some would probably run an 8
@XD no I didn’t even run the mile lol I’m saying if I did I’d probably get 6:30 bc I ran 3:58 in a kilometer
I totally agree with this! It is my senior year this year and I put in 8 consistent months of training for outdoor season this year. Many people somehow start with insane times. I meanwhile was sitting at a 5:31 1600m my junior year last year after not training during the covid season and thinking I would never break 5. But first meet of the season this year I ran 4:56 and hit my goal, now my goal is to make states! I think it is important to realise everyone can't be like Nick Symmonds running a 4:35 1600m their sophmore year of high school. Everyone has their owns goals and go chase them! You can all do this!
This gives me hope. My time right now is 5:28 and I’m a Junior
Well done!!! Your hard work is paying off. That must feel great!!!!
Im at a 5:32 and im in 8th grade. To qualify for state I need a 5:20
@@owenfouts2494 damn good luck! I was 0.5 off of just my sectional time. I have no idea what states is
@@Chasery in middle school there isn’t a sectional it’s just you make it to state or you don’t. Right now we have a runner and thrower who has qualified. If I can shave 12 seconds off, I can qualify but that will be difficult
You have to run steeple in the Nick Symmonds Track Classic this year! It’s my favorite event to run and I know everyone would love to see it!
ooooh that would be fun!!
I just dropped my 1600m down to a 4:47, I was a 5:02 last year in my freshman year but I’m finally starting to drop time. The mile is honestly mental because after I knew I could run it that when I started dropping the time.
I’m hoping to go in to 4:30’s next meet at regionals 🤞🏼
love it!! keep up the great work
@@NickSymmondsToo thanks nick!
Me too bro 4:55 freshman last year and im trying to break 4:40 tomorrow 🤞🤞
@@KyleNguyen403 good luck bro 👍🏼
Make sure to live
My PR in the 800 was in 1978. I got some miles to put in….
I keep trying to explain this to my son, but teenagers…. I appreciate what you do Nick!
Tell them you gotta start with a strong foundation if you want to build a great house!!
My son is in 7th Grade, took a minute off his time from last year by running all year round. This is him running solely with his old Mom, or Mom following him on a bike or in a car. How does he take it to the next level. Current times 5:28-1600 meters, 2:38-800 meters. He absolutely loves running!!
I think his biggest strides will come from his growth and eating/drinking properly. And of course training consistently w/ a week or two off between xc and track seasons
Nick I wanna say that I agree with you that training in the off-season is vital to setting new PRs, but with one caveat. Don’t over do it! It’s a bad phase for a reason. Build your mileage slowly. The slow miles are the most important in the beginning! Thanks for the awesome video Nick!
Triathlete here but I crushed my two races post off season. October was my first and I stunk it up (2:45/100yd, 13.8 mph, 9:00/ mile 5k). During winter I trained my butt off and got a (1:50/100yd, 17 mph, and 8:00-8:20/mile 10k with an ear infection). Even double the distance, i was easily able to get better just by working hard for a few months. I have my first 70.3 coming up in z June that I’m working hard for, I just finished a swim and have a bike session tonight
I totally thought I was gonna be one of the people who hated what you said, but I actually completely agree with everything you said🤣
then I predict many PR's for you!! If you can embrace the hard work, the rest is easy.
Out of season training makes all the difference last year me and a friend of mine decided to run track. We both ran the 800m and the 1600m and I was only a little bit faster then him (800m 2:40 1600m 6:18) compared to his (800m 2:44 1600m 6:21). Then I decided to run XC and now my times while they still aren't fast I've improved a lot so compared to him who didn't run XC. (800m 2:26 1600m 5:47) compared to his (800m 2:38 1600m 5:52)
U should encourage him to do it too
ITS LIKE XMAS WHEN THE BISON POSTS!!! The man the myth the legend
this is very true even with other things outside of the sports domain. Occasionally you can hit these spikes of improvement without even realizing it, but consistency and gradually working your way up overtime is and always will be the main foundation of improving. Great vid 👍
i trained enough last summer to make my cross country season better than previous years (i never trained in the summer before last year), and i did winter track, but didn't compete or really put in much effort, i only did winter track to stay somewhat in shape for spring track. this year's spring track season, for me, is so much better than any other year i've ever had in track, and i'm pretty sure it's all because of summer training for cross country.
Summer training for cross country = successful xc season
successful xc season = successful track season
unless you get injured or some other factor prevents success i.e. an illness
I want to run a 15min 5k, that's my lifetime goal. As I grow older, I feel like I'll never reach it
You will.
I for real love and enjoy this second channel so much, keep it up nick
Thanks for the vid today!
My first track meet is happening this year after 3 years! First year was cancelled because my school was on strike and you know the last 2 years.. Super excited! it's not until June 5th but that just means more time to train :)
Took me a long time to get a good balance of under training and overtraining. 9th grade I got hurt after running a 4:37 1600 and 10:03 3200 was stuck there for two years with a cycle of injuries and then trying to work harder to get back into shape to regain endurance, staying healthy with a balance ultimately ended up crucial to improving this year
Spring season may have just started but my eye is on breaking a meet record next winter. Those 8 months will go by fast. Need to drop my time by 15% which should be doable in that time frame.
I'm almost done with track
Does swimming really help with your running?
I really liked your video of advice, you sound a good amount like my coach which I love because I helps me feel better that he is training me to do my absolute best (Not saying that I ever doubted him because I never have). Your video has inspired to try harder today thru my Cross Country season which starts around August, to push and work my butt off in this heat, (I live in Texas, and the heat get so strong out here, and this is my first year running track/XC). And just like I read in another comment, I would like to be like you, or any other phenomenal athlete. When I saw in one of your videos that you ran a 10:something your sophomore year for a 3200 I was amazed, and put myself down a little because I thought I should be up there with those times because I'm a sophomore too, and run a 12:12. But I'm realizing that this is my first year, and I am not you, I am me, and I have my own goals, and I have my own pr's to beat, and by getting new pr's, and reaching my goals, that's more than enough to be proud of.
Also I run the 3200, and the 1600, occasionally the 800, but that is for speed training. And for relays I run the DMR which I have commented in another video of yours, that that is my favorite race too.
12:12
5:27
2:24
(are my times)
I don't hate this advice at all. I LOVE training hard to achieve PRs 💪
Nick whats a good video to handle stress and nervousness. I watched your Olympic trial video and took a few words of advice from it. With “big” races such as states and maybe even nike junior outdoor nationals I’m just looking for a way to not get so overworked.
I’m a freshman in high school and I ran a PR last week in the 1600 with a time of 5:08 but just under a year before in track I ran a 5:48 and I didn’t run the whole winter but now I’m running a lot with a friend and I also have a cousin who runs track a grade above me who ran a 4:29 in the 1600
Thanks sir you are really helping the new talents 🏃🏃
Senior in high school but first and only year of doing track to give it a shot. I ran my first 100m 2 months ago and got 11.82 and now am at 11.35 I got about 1 month left to try to improve on that
Son loves the 800 like you nick he is 7 looking to pr this weekend going under 245 and 235 by aau olympics.
Amazing tips Nick
Perfect timing for this video, my season just ended from an acute stress fracture lmao
Recover well and still eat well. No slipping here. Stay steadfast In recovery
Can you do a video on how to race in a pack plz
Thanks for the updates Nick! I would be buying a lot of your stuff, even this Immunity boost just to try out... But darn, I live in Estonia/Tallinn and I guess there is no option right?
Hey nick great vid. My track season is ending soon and I have cross country over the summer after a 3 week break. What do u think is something that distance runners like me should do over the summer in addition to training to get stronger and faster and reap the benefits during races
I’m running my first year as a junior 🥲
I just started running my freshman year ran a 2:09 split that year and this year two weeks before region ran a 2:03 800 and a 52.4 400
That 400m is much better than your 800m, you might be more of a sprinter. If your team needs 200m guys then that could be you.
@@economicinfo823 I’m a sprinter turned mid distance, and in my state rankings I’m higher in the 8 than the 4 so who knows
@@robertmyers8213 oh okay. That’s kinda weird, my team has multiple guys under 2:00, but they only run mid to high 52’s.
@@economicinfo823 ya that’s what I should be running I’m hoping to get sub two by the end of this season
@@robertmyers8213 I think you can get there. Keep at 🔥
Bruh, I wish the this video came out before I ran my last meet
My 8th grade season is already over unless I get chose to go to confrence and sectionals but I’m not fast enough
Most youtubers: “shameless self promotion”
Nick: “I’m not promoting a company, this is my own product…”
I feel you with that Achilles currently suffering any advice like stretches or warmups.
I'm putting in miles all year except for when I'm injured, and maybe 1-2 weeks after each season. I'm injured far too often. I'm injury prone as hell.
I feel you on that achilles tendinitis 😭💀💀
Shoot my track season already ended with state track coming up soon
Great talk about training. I'm just an ignorant, biased (I hate jogging, Coach Tony Holler - please interview him btw - would call me a "cat") nobody casual High-Jumper who hasn't done distance since 6th grade, but I would challenge you on your reasoning for "base building" of running a ton of slow miles, and possibly offer a less miserable (imo) training solution, based on what I've learned about speed vs endurance.
So if you are aiming to run 1.43 in the 800, that works out to sub 55 400 splits; that pace is going to be much, MUCH faster than the vast majority of miles (or even tempo) you are logging in your base period. Your CNS will be trained to run slow, at least for that period of time. Yes, you will gain endurance, which is needed for the 800 to a degree, however, why are 60 miles of slow jogging needed for the endurance to suffer for less than 2 minutes? I understand this endurance for a marathoner or a 10k runner, but not an 800 specialist. Physically, you will be building up the musculature of your feet, lower legs, and knees which is good, however, the dosing of this running is probably too much (and not necessary), which probably is leading many 800 runners to shin splints, foot and ankle issues, knee issues, etc, which is sounds like you experienced. There are probably other ways to build up structure in the lower legs, more on that below.
One solution, which is basically a fusion of what I learned from Holler, jumpscience, and kneesovertoesguy, is to chase top end sprint speed in the offseason, by short sprints, full recovery, and as late (in the offseason) and little endurance training as possible, to raise your max speed of sprinting, which will raise your submax speed (aka race pace) for the 800. Use kneesovertoesguy weightlifting to keep flooding the legs with blood for healing and strengthening the structure (sled for the win!), use Tony's Feed The Cats sprint methodology of 2 sprint days, 2 non sprinting/variety (like basketball or soccer) days, all dosed in small amounts to save the legs from undue stress, while still stimulating speed.
As your season approaches, then add in about 1 day of training of endurance/lactate work a week, and remove a sprint day. This could be broken 800s or about that distance, broken into smaller runs. Run roughly at race pace for, say a 400, give yourself INCOMPLETE recovery, like 3 minutes, and then try to run roughly at the same pace for another 400. Then puke from the lactate, feel miserable, and go home. Endurance is gained much more quickly than speed, and as you continue to chase faster times in your broken 800 splits, your endurance and lactate buffering will increase. Now each meet where you race the 800 will also train the specific endurance needed to run the event, without undue mileage on the legs. You will need more mileage for the 1500 or mile, but still using this approach of broken, race pace runs. Run as little and as fast as possible, to save yourself from injuries and survive the season. For peaking, just do less. Less lifting. Less volume of running. More days off. Let the training dwindle down to ultimately just the races.
Great channel! It's amazing what the body designed by God can do!
Great video
thank you!
I’m trying to drop my 2:07 down to something closer to that magical 2:00 barrier. Pr conditions seem to be rare in races though.
4:55 to 4:35 1600 and 2;03 to 2 flat this season !
How
I’m almost done with my school season hoping to letter my freshman year I’m so close right now Im currently at a 25.00 flat for the 200m and I was sick when I ran that I’m hoping to get down to a 24.40
Hey Nick. I just have one question. I am a runner and i have been running 5k and i have improved alot. My best time is 16:12. and i am 49 seconds from the world record on my own age. And i know that i have a very very very big chance of getting that new world record. I am 13 years old and i am turning 14 in the next year, and what i am thinkin is, when i have the opportunity i will use it. But Nick, what do you think???
my outdoor season has been filled with injuries thank god i’m only a freshmen
How do train in winter
on my way to a meet right now hopefully this helps
Good luck Mr. President, you can do it!
Update: didn't pr in the mile but ran the 200 for the first and I kind of want to be a sprinter now
I trained so hard in the off season now I got iron deficiency and having the worst season😭
We only have 2 races left
I also have Achilles tendonitis right now and I don’t know if I should keep training or rest or cross training
I run 5k 19.12
Hi Nick, great video! Doing any flying?
Going up today to practice holds! IFR checkride is scheduled for June 24
Fantastic! IFR check ride is a big deal, a real achievement. We always stayed sharp with holding procedures. I’ve done holding patterns in every possible way for 40 years. USAF T-37 all the way up to the 777-300 ! Study hard.
Make it 51% ;) and I’ll buy it
Just run faster than last time
lmao!
👀
Just run faster
running the 8 for the first time tomorrow, I run 51 for 400. I don’t want to do this.
Same wya?
@@TheeeYuan Arizona bruh I’m so scared my meet is in an hour
How’d it got bro? I’m in Canada so def not the same track meet lmao
@@TheeeYuan lmao first ever 8 tan 2:06. splits were 30 30 30 36 bro that was the most miserable race ever. All my 400s, the 8 is so much worse.