We are about to find out just how accurate this workout is! Today I'm running an all out mile vs. subscribers. That video drops next week!! If you want to see it, make sure you subscribe and turn on notifications.
One thing i like about this guy is that he doesn't give long lectures introducing about whatever he is about to do .. he just comes and starts doing without much formality🤣😂
This was super accurate! I'm just getting back into running after a long injury and did 8x400 on Tuesday and split (75x6, 73, 71) then ran a 4:57 in the mile time trial for the club team on Thursday.
right as you set off on the fourth lap, when the video went into slow-mo, your form actually looked really smooth and graceful, like a bison who does ballet! hahaha
This was popping! The drone work was great and this is a cool way to see what type of mile shape you're in. This is about the pace that I want to be able to run by June. Thanks for always showing middle distance some love.
Great video and workout for predicting mile time Nick. Gives me great motivation for my training watching your videos. Looking forward to my session tomorrow of 2 x 3 x 300m @ 800m pace and looking to go sub 2.20 for a 51 year old 👍
Loving the videos lately. Your editing skills and all around video flow and quality have become really top notch! You're also keeping true to your running fan base with running workout/race/tip videos like this one with numbers and splits and times etc. while also making funny, interesting challenges and content that will get your channel out to bigger crowds. Love it Nick!!
I'm guessing that workout itself will help in getting that flat out mile time less than the predictor, but I love the concept and looking forward to trying it sometime. There's some strategy with it which makes it a bit more intriguing and fun compared to other grueling workouts. Very well made video by the way, keep up the great work.
He was talking during the warmup too. Felt bad for him but as a youtuber you couldn't miss any content. He must be doing great on his company still so humble , wow !
Hey Nick... i’m trying to improve my 800 times ... i do lots of runs on my own and leg workouts along with abs but i can seem to get my 3rd 200 down in my 800 .. i always die out and have to kick to stay up the last 200 .. do you have any tips on that ? my last race i ran a 2:12 ... my splits were 31,32,35,33 not counting the decimals ... but you can see i struggle and lose time on the 35 second 200
Yrn.dylan when running the 800 your supposed to actually positive split it, meaning the first 400 should be faster than the last 400. Theres a thing called the 2 second rule meaning, if you want to run a 2:10 try to run the first 400 in 63 and the last in 67 to get your best time. Of course that is hard to do exactly but you get the point. You can try to do more speed workouts I recommend, doing at least 2 workouts a week things like interval and repetition workouts like good interval workouts are 5 by 800 at 2 mile pace, 4 by 1k at 2 mile pace, some good repetition workouts are like 8 by 400 at mile pace, 10 by 200 at mile pace, or 5 by 600 at mile pace, those will probably be more important since they are speed workouts. Also never focus on getting a good kick, its a natural thing you will develop overtime if you spend alll your time on sprinting the last 200 you will never work on the important rest of the 600. Which could make you improve more.
I'm not an expert but I have a good amount of running knowledge. Usually everyone's third 200 sucks. You just gotta push yourself through it. I would try doing a pacing workout to teach yourself to pace to your fullest extent. Those splits are fine but you can probably do better. A good time goal for you would be 2:08-2:10 based on that 2:12. Generally, your optimal 200 splits would be around: 31.5 31.5 32.5 32.5 However, you are like only a high school athlete so I don't expect you to hit those perfectly. A good workout for you would be 6x200 with 2:30 rest. If you do this, don't try to go as fast as you can, just try to hit 32 exactly every time. Just remember when you do this workout that getting a 30 is the same as getting a 34. Just try to get as close to 32 flat as possible. Also, remember to do a mile warmup beforehand and do dynamic stretches, not static. And a mile cooldown afterward. This workout should teach you the perfect pace and improve you. Always remember that everyone slows down on the third 200, nobody is a perfect pacer.
Thomas Perrone the two second rule is 2 seconds between the splits. So for a 2:10 it would be 64 and 66. I would make my finishing kick with 300 meters to go and that helps keep that third 200 from slowing. Also I was great at my finishing kick and I agree it’s hard to train but it is possible, I have my runners do something like 4X1000 with one minute after the 1000 so you still feel exhausted and then we sprint a 200 and have longer rest between the sets.
AwesomeI I actually did this session in December and my average was about 76. That would put me at 5:04. Now I just need to train harder to get below 5!
No joke I don't know why I watch your channel because I'm a swimmer and I hate to run, but I do like your channel! I do this same sort of set swimming maybe once every other month to see where I'm at fitness-wise. It's a BRUTAL workout! Good job!
Hi Nick. Would it be possible for you to do a video on the training year for a 800, 1500m middle distance runner, covering the different phases and the type of training sessions over 7 to 14 days especially for the masters athletes. Keep up the good work 👍
I love the roll of your videos, but yesterday I saw you in that video arriving 1 second after Rudisha where he did WR and I can only give you all my respects, wow 1 second after that physical marvel, it is not up to many 💪 💪💪
Back in the day, we'd do 12x400 at close to race pace, 60 seconds rest, last one all out. Can see this would be better predictor of mile time, though. Looking forward to seeing your mile! - Old Timer Subscriber
Just found out my coach also watches you as well, and even has an autograph, I'm gonna do this workout tomorrow, and I can't wait to see your results in the time trial next week!
Nick: struggling to crush the last few laps and in pain TH-cam audience: thanks for fast forwarding the running part, for our short little attention spans
Hey Nick! I wonder what's the biggest change you've noticed when training in your 30s. I recently came back to sprinting, I am 26 now, and I wonder what the future has in store for me. Have a good day!
30 isn't old but if you are trying to compete at the highest level possible and as competitive as possible it's old. You hit a wall from 28 to 33. Not being able to recover means you cant train as hard as well as you used to be in your 20s. It's why runner move from mid distance to long distance. They lose speed and have to rely on endurance.
Awesome session Nick Welldone Shows you still have some great fitness I was never much of a runner when i was younger my best 5k was about 18 mins I was a semi elite competitive swimmer topped out at state level. I also played regional water polo for my University. At 54 years old my recent mile was on the road with an uphill segment over the first 500m ,i went 6:32 I m a distance runner now and regularly run 20-50km training and events mostly on the road and trail Havent run 1 mile all out on the track for over 30 years and dont remember my pb then Your video on this has inspired me to go to my local track and give these old legs a speed test Im thinking after my up and down mile on the road of 6:32 ,i should try 90 sec laps and see how that goes 👍🏃🏼♂️
Great man💯 love your work as always and specially the video quality from last couple of months is awesome however stabilization of the 2nd camera is little of if you can fix it your videos will be butter !
dude i had a really bad race, i was hoping to run sub 16:30 5k, as my training aimed for that, but heat and sun really played a bad time on me along the race making me run a 17:50, any advice on how to overcome a bad race?
Okay I did this workout the week of District track last year and it was really accurate. I would’ve run the time exactly if the race was less tactical the first lap and a half.
I just sprint until I hit one mile to see my pace. I can go pretty fast but always have trouble remembering what happened after about 300m and I wake up on the middle of the track... Weird I know!
I don't fully understand the purpose of this workout. It feels like racing a mile, but includes 2 miles at mile race pace. Why not just run a mile time trial to reduce the strain on the body early in the season?
Are you going to make a video on what you learnt from Wim Hof and how it might be implemented during training. I get that using it afterwards can speed up recovery but when i saw you breathing between the laps I was curious on your thoughts on implementing Wim's technique between sets and maybe before races. Especially sprints because they are anaerobic and i could imagine that it would benefit you during a 400m because you start of with more oxygen kind of. Just a thought, love your channel:)
I am part of run gum ambassador, I am coming to eugene on April to run eugene marathoun. Can we do a race for fun for your TH-cam video? We can do before or after the marathon
My productive day was getting another xbox 1 remote... Letting my self go used to be a runner.... been letting my self become soft, I have become more less lazy... was able to jog comfortably for 45 too and hour.
We are about to find out just how accurate this workout is! Today I'm running an all out mile vs. subscribers. That video drops next week!! If you want to see it, make sure you subscribe and turn on notifications.
Nick Symmonds thanks for dropping this video I will definitely try this for myself keep up the great videos
@@trevorcross7751 it's a fun one!!
Hey Nick!, how i can improve the 5k ??
Wanted to get some run gum but live in the uk, where could I get some? 👍🏻😝
Nick Symmonds What are your key workouts for the mile?
The way he runs looks so odd but surprisingly he is damn fast
BISON ON THE LOOSE!!!
@@nicksymmonds yo bro! that name certainly describes you the best
@@nicksymmonds the fastest guy on my xc team was a kinda big guy, so we called him a tank because he looked like he was going to run people over.
@@stephentai3730 ROFL
Ofc he's fast he a fricken Olympian
I’ve found a good way to see what kind of mile shape I’m in is by going to a meet and running an all out mile
Genius
Dang I should have thought of this myself
What if there are not any meets in the area? This workout is best run about 3 weeks before the season starts.
@@nicksymmonds I'm an NCAA D1 miler (3:40 1500 PR) from Australia - check out my first vid
Nick Symmonds this was just a troll comment lol. But you can always just do a solo time trial
One thing i like about this guy is that he doesn't give long lectures introducing about whatever he is about to do .. he just comes and starts doing without much formality🤣😂
exactly, too many youtubers do that and it is fucking annoying
This was super accurate! I'm just getting back into running after a long injury and did 8x400 on Tuesday and split (75x6, 73, 71) then ran a 4:57 in the mile time trial for the club team on Thursday.
That's fantastic. I'll say I'm in good shape yet I haven't been able to go under 6 minutes. My 10x400 times are 1:31 average though
@@ashladominguez5561 You'll definitely get there soon, keep up the good work!
This man is so cool he is a blessing.
right as you set off on the fourth lap, when the video went into slow-mo, your form actually looked really smooth and graceful, like a bison who does ballet! hahaha
ha! A bison who does ballet...LOVE IT!!!
I do a session I call the "Doom Funnel": 8x400 with 2 w/2min rec., 2w/90s rec., 2w/60s, 2 w/30s. Makes you tough at the end of the race.
thats a GREAT workout!!
@@nicksymmonds As a fellow negative-splitter, I thought you might approve.
What’s rec
Oh recovery
is each 400 at the same pace or does it get faster? what pace?
This was popping! The drone work was great and this is a cool way to see what type of mile shape you're in. This is about the pace that I want to be able to run by June. Thanks for always showing middle distance some love.
Thanks for the feedback Jordan! Glad you found this one entertaining and helpful.
This make me pump up to break my 6min/mile
crush it!!
Follow this workout once a week and you’ll be fine!
Crush it bro 👊
I got a 6:22 mile
Edit: update have gone down too 6:15 mile
My friend ran a 4:48 1500m and 2000m in 6:43 can he break 5 mins mile and a 10 mins 3km?
1:01 Nick's sweet warm-up dance moves to the music lol killin it in the club
Yeah Nick, nice work!! These are my favorite types of videos that you make, I should really try to make some videos like this for my channel!
glad you liked it!!
You're killing it, Nick! Keep it up!
thank you!!
Great video and workout for predicting mile time Nick. Gives me great motivation for my training watching your videos. Looking forward to my session tomorrow of 2 x 3 x 300m @ 800m pace and looking to go sub 2.20 for a 51 year old 👍
Great workout & video! Just tried this workout today, and my mile prediction was 4:52, hopefully next week I can run that 4:52 🏃🏻♂️
What I like about this workout is that its based on average lap, and forces you to think as if you are racing for time!
Why aren't you training to run the mile? Those times are impressive for not training avidly like you used to. You're a king of inspiration!
Thank you so much for this video! This will do so much help for my season. Hopefully I will break 4:45!!
My favorite running channel at the moment
I used to do this as a track workout except it was 400x10 at 1500m pace with 60s rest. It's a really fun workout
The old man's still got some kick! Just gotta wear the tights so your knees don't lock up.
Who else is super excited that AJ and Nick are collabing, I watch both of them a lot!
I am!!
Loving the videos lately. Your editing skills and all around video flow and quality have become really top notch! You're also keeping true to your running fan base with running workout/race/tip videos like this one with numbers and splits and times etc. while also making funny, interesting challenges and content that will get your channel out to bigger crowds. Love it Nick!!
I'm guessing that workout itself will help in getting that flat out mile time less than the predictor, but I love the concept and looking forward to trying it sometime. There's some strategy with it which makes it a bit more intriguing and fun compared to other grueling workouts. Very well made video by the way, keep up the great work.
Def going to try this one, drone shots still looking awesome!
great job!!! this was really cool to hear, excited for indoor track tips also
I see you practicing that Wemhoff breathing method :)
ha! You know it!!!
BLTsmyname ???
@@nellieeess Search YT for Wim Hof, this man is a respiratory magician
He was talking during the warmup too. Felt bad for him but as a youtuber you couldn't miss any content. He must be doing great on his company still so humble , wow !
That hoodie actually looks so nice. Run gum logo in the front, cant go wrong with that. And the little bit of blue in the back looks pretty cool.
Thats actually one of the best work outs one can do in terms of bang for buck.
If you dont have loads time.
8x400 on the minute is a classic.
Hey Nick...
i’m trying to improve my 800 times ... i do lots of runs on my own and leg workouts along with abs but i can seem to get my 3rd 200 down in my 800 .. i always die out and have to kick to stay up the last 200 .. do you have any tips on that ? my last race i ran a 2:12 ... my splits were 31,32,35,33 not counting the decimals ... but you can see i struggle and lose time on the 35 second 200
Yrn.dylan when running the 800 your supposed to actually positive split it, meaning the first 400 should be faster than the last 400. Theres a thing called the 2 second rule meaning, if you want to run a 2:10 try to run the first 400 in 63 and the last in 67 to get your best time. Of course that is hard to do exactly but you get the point. You can try to do more speed workouts I recommend, doing at least 2 workouts a week things like interval and repetition workouts like good interval workouts are 5 by 800 at 2 mile pace, 4 by 1k at 2 mile pace, some good repetition workouts are like 8 by 400 at mile pace, 10 by 200 at mile pace, or 5 by 600 at mile pace, those will probably be more important since they are speed workouts. Also never focus on getting a good kick, its a natural thing you will develop overtime if you spend alll your time on sprinting the last 200 you will never work on the important rest of the 600. Which could make you improve more.
I'm not an expert but I have a good amount of running knowledge. Usually everyone's third 200 sucks. You just gotta push yourself through it. I would try doing a pacing workout to teach yourself to pace to your fullest extent. Those splits are fine but you can probably do better. A good time goal for you would be 2:08-2:10 based on that 2:12. Generally, your optimal 200 splits would be around:
31.5
31.5
32.5
32.5
However, you are like only a high school athlete so I don't expect you to hit those perfectly. A good workout for you would be 6x200 with 2:30 rest. If you do this, don't try to go as fast as you can, just try to hit 32 exactly every time. Just remember when you do this workout that getting a 30 is the same as getting a 34. Just try to get as close to 32 flat as possible. Also, remember to do a mile warmup beforehand and do dynamic stretches, not static. And a mile cooldown afterward.
This workout should teach you the perfect pace and improve you. Always remember that everyone slows down on the third 200, nobody is a perfect pacer.
Thomas Perrone the two second rule is 2 seconds between the splits. So for a 2:10 it would be 64 and 66. I would make my finishing kick with 300 meters to go and that helps keep that third 200 from slowing. Also I was great at my finishing kick and I agree it’s hard to train but it is possible, I have my runners do something like 4X1000 with one minute after the 1000 so you still feel exhausted and then we sprint a 200 and have longer rest between the sets.
Had much fun watching you run. Can't wait for the next video. Thanks for making my night!
Awesome content, Nick! Love seeing the predictor sessions and sessions that worked for you.
Thank you! Very glad you like them
AwesomeI I actually did this session in December and my average was about 76. That would put me at 5:04. Now I just need to train harder to get below 5!
Hey, it’s been 2 years, did you ever get below 5?
@@kevinlin8674 hey kevin. My best was a 5:09 😳 then I had a kid 😂 trying to get in shape again now!
No joke I don't know why I watch your channel because I'm a swimmer and I hate to run, but I do like your channel! I do this same sort of set swimming maybe once every other month to see where I'm at fitness-wise. It's a BRUTAL workout! Good job!
Thank you!! Means a lot to me that a swimmer enjoys the content I’m making
@@nicksymmonds You got it. Keep up the good work both in your workouts and your company!
My coach used this workout for the upcoming outdoor season
Hi Nick. Would it be possible for you to do a video on the training year for a 800, 1500m middle distance runner, covering the different phases and the type of training sessions over 7 to 14 days especially for the masters athletes. Keep up the good work 👍
Post that mile my guy!!! I'm anxious to watch it now!!!!
I love the roll of your videos, but yesterday I saw you in that video arriving 1 second after Rudisha where he did WR and I can only give you all my respects, wow 1 second after that physical marvel, it is not up to many 💪 💪💪
I’m trying to run 4:50 this season. I hope I can get it
Wishing you success!!
My first track season, my first meet is on Thursday. I am really scared and I really want under 6.
@@Charlie-tc7nq run fast
Back in the day, we'd do 12x400 at close to race pace, 60 seconds rest, last one all out. Can see this would be better predictor of mile time, though. Looking forward to seeing your mile! - Old Timer Subscriber
Just found out my coach also watches you as well, and even has an autograph, I'm gonna do this workout tomorrow, and I can't wait to see your results in the time trial next week!
Solid, well done mate
this is great! Thank you Nick you are an asset to the running community.
I try to do this every week and it helps so much!
Knocked some cob webs off on that work out.
You’re the reason I like running over learn so much from you
Let’s go! Thanks Nick for making this vid really needed it!!! 👍 keep it up 🤙
you are very welcome!
Nick: struggling to crush the last few laps and in pain
TH-cam audience: thanks for fast forwarding the running part, for our short little attention spans
It’s supposed to make you feel like you ran 2 miles 🥴
with rest!!
Hey Nick! I wonder what's the biggest change you've noticed when training in your 30s. I recently came back to sprinting, I am 26 now, and I wonder what the future has in store for me.
Have a good day!
I couldn't recover as quickly between workouts. I used to do 3 hard sessions per week in my 20s, dropped that to 2 hard sessions per week in my 30s.
@@nicksymmonds Thanks for sharing your experience 😉
Nick Truer word never been said lol
I didn't think 30 was that old.
30 isn't old but if you are trying to compete at the highest level possible and as competitive as possible it's old. You hit a wall from 28 to 33. Not being able to recover means you cant train as hard as well as you used to be in your 20s. It's why runner move from mid distance to long distance. They lose speed and have to rely on endurance.
That looked brutal. I know how it feels when I do it and it's awful every time.
You seemed to handle it pretty well unlike me.
It will be interesting to see the results of this same workout after about 2 months of training!
Awesome session Nick
Welldone
Shows you still have some great fitness
I was never much of a runner when i was younger my best 5k was about 18 mins
I was a semi elite competitive swimmer topped out at state level. I also played regional water polo for my University.
At 54 years old my recent mile was on the road with an uphill segment over the first 500m ,i went 6:32
I m a distance runner now and regularly run 20-50km training and events mostly on the road and trail
Havent run 1 mile all out on the track for over 30 years and dont remember my pb then
Your video on this has inspired me to go to my local track and give these old legs a speed test
Im thinking after my up and down mile on the road of 6:32 ,i should try 90 sec laps and see how that goes
👍🏃🏼♂️
Keep it up Nick!
Very good video Nick Symmonds ☺
Nick i like you man i remamber wen you race at time I also train for 800m best distance ever!!! We keep running !!! Lets go
I ate some run gum the other day. Good stuff Nick! It really does work very well!
Omg can't wait!
Great man💯 love your work as always and specially the video quality from last couple of months is awesome however stabilization of the 2nd camera is little of if you can fix it your videos will be butter !
My favorite mile prediction run used to be running an all out mile..🤣🤣
I just tried run gum today for track practice and I really enjoyed it
You really should do a video about strength exercises for middistance!!
Thanks Nick! hope to use this workout w/ my team soon!
you are very welcome!
I love it content u inspire me so much
very glad to hear that. Thank you for watching!!
Love the video can’t wait to try the workout
Love the videos, Nick! What tracking device are you using in your hand for your splits?
Never mind, saw the answer in the comments! Keep up the great content!
REALLY LOVE UR VIDEOS
dude i had a really bad race, i was hoping to run sub 16:30 5k, as my training aimed for that, but heat and sun really played a bad time on me along the race making me run a 17:50, any advice on how to overcome a bad race?
That’s an amazing race be very proud. You’ll def get it someday
So if the 3x400 determines 800m time, why wouldn't 6x400 be more accurate since its double the distance?
I just realized that The Athlete Special did this workout about a year ago on his channel... we’ve had the secret workout this whole time
he guessed he’s in 4:40 shape and got exactly that in his new video
This workout is a really good indicator of fitness!
Okay I did this workout the week of District track last year and it was really accurate. I would’ve run the time exactly if the race was less tactical the first lap and a half.
Hey nick great video
i love these videos
thank you for watching them!!!
2 weeks later: 5k time trial 🏃♂️
Hey Nick, what is the lap counter/timer that you are using?
SportCount
I’m at 5:07 right now. I have a meet tomorrow and my goal is to break 5. Crazy I know but I like to live on edge. Wish me luck!
Very Interesting Video, Nick!
Good Job Nick!! I was wondering what kind of shoes you were running with in the workout
Zoom XC Streaks from about 12 years ago lol
My time of video,you make running look so simple
you f*ckin beast. Closed the workout in 66 and 65. Sheesh
Nick bro u r the best Always
Im a freshman in HS and ran a 5:37. I was excited to improve but track season ended early for me since everyone else on the team left☹️
Quit? Graduated?
Don't give up!! I'm the only female distance runner in my school's team and I still try to run my best everyday.
join a track club, and do what the coaches say.
Do you run these workouts while wearing a wireless mic? That’s gotta slow you down.
This is so impressive! 60s rest is wild
Nick does a wonderful job of overwhelming the narcissism of introspection endemic to endurance sport with gregarious affability. Good show mate.
My best is 5 min and 10:55 2mile, running 15 even now, trying to get back to around 11 to 11:30 for 2 miles
I just sprint until I hit one mile to see my pace.
I can go pretty fast but always have trouble remembering what happened after about 300m and I wake up on the middle of the track...
Weird I know!
My coach says he has worked with you some , and he has us do this workout a week or so before races
Awesome! Total badass athletic rockstar!
I do this workout but with 90 seconds rest. I’m going to try 60 seconds next time. Thanks Nick you’re freaking awesome.
Mason Miller 90 secs to actually get a good workout, 60 secs to test your mile time
Whitechvpel Gaming 🙂 yay I been doing it right than. I still am curious though so I’ll have to try once.
Great video I want to try this workout
1 min recovery brutal
I am already subscribed and I activate the bell
haha LOVE Ya!!!!
Where's THE BISON LIVES merch? I'm in for that .....
I don't fully understand the purpose of this workout. It feels like racing a mile, but includes 2 miles at mile race pace. Why not just run a mile time trial to reduce the strain on the body early in the season?
Are you going to make a video on what you learnt from Wim Hof and how it might be implemented during training. I get that using it afterwards can speed up recovery but when i saw you breathing between the laps I was curious on your thoughts on implementing Wim's technique between sets and maybe before races. Especially sprints because they are anaerobic and i could imagine that it would benefit you during a 400m because you start of with more oxygen kind of. Just a thought, love your channel:)
I am part of run gum ambassador, I am coming to eugene on April to run eugene marathoun. Can we do a race for fun for your TH-cam video?
We can do before or after the marathon
Possibly! I’ll def be at the marathon cheering
My productive day was getting another xbox 1 remote...
Letting my self go used to be a runner.... been letting my self become soft, I have become more less lazy... was able to jog comfortably for 45 too and hour.