HOW TO GET BETTER AT CROSS COUNTRY FAST/IMPROVE 5K
ฝัง
- เผยแพร่เมื่อ 7 ส.ค. 2024
- I went from 24:42 5k/13:28 3k to 15:08 5k in two years now I have a 13:33 5k and a 7:42 3k. This video is about the fundamental things that helped me get so much faster.
SPECIFIC WORKOUTS/SCHEDULE IN A VIDEO ON MY TIKTOK FOLLOW TO SEE IT.
FOR MORE:
yaseenaabdalla
tiktok.com/@yabdalla
Background beats/instrumental by Maxton Beats -
maxtonbeats
sign up to get notified when merch drops:
rb.gy/917g9
sponsored by bandit:
banditrunning.com
Follow my stride report ranking-based playlist:
open.spotify.com/playlist/56L... - บันเทิง
![[TH] VALORANT Champions Seoul - Group Stage Day 6 - EDG vs G2](http://i.ytimg.com/vi/vS-fmO6SAjY/mqdefault.jpg)
went from 2:25 sophomore year to 1:52 senior year in the 800m. Trusting your coach and showing up to practice every day does so much more than you think.
so true
unless your coach is trash - saw all my gains when i stopped listening to my coach
@@DuckDodgers6520 I always say find a coach who’s gotten people where you want to be and trust them. Don’t just trust the coach at your school.
Consistency is definitely the key. slowly building milage and running every week dropped my 5k from 28 to 18 in 9 months
Awesome!
I just did cross country for this first time this year as a high school freshman (context my full team guys and girls is like 13 ppl) and I had gone from a 27 min at the start of the season to a 19:05 by the last race. Ever since that race ive been spending a while trying to figure out how to improve and this absolutely given me some good ideas on how to work on improvement off season, thanks a lot!
Good luck!
Started 9th grade with a 26:30 5k and finished with a 21:16 5k and kept on working during track to get my 2 mile down to 11:30. Still not great but hearing this keeps me going.
Good luck!!
Start running 2:30 800s (with 60 sec rest)... total of 4 by mid January (Mondays and Thurs or Friday). Assuming your ran 6 to 8 miles/day... about 40 miles per week post xcountry? You'll be sub 10 mins by May.
@@Tommasini9 2:29 is my 800 pr so this would be a seeing god kind of workout at my current fitness but rn we’re peaking mileage at around 55
So probably come end of season i would do 40 mile weeks and probably be able to complete a workout like that.
yoo i started with a 25:00 down to 20:26. now i'm at like a 18:00 5k
@@slyther1547thats incredible i hope i could do the same 😅
Your advice on creating small goals that help you keep going is really good and it definitely helped me last year and im definitely gonna apply it this season🙏
Good luck! I’m glad it helped!
Keep up the 🔥 content. I opened up the season with a 17:54 5k, which was a thirty second PR from last year. If you put the work in and have the right mindset down the road you will achieve your goals. Love your vids bro and good info.
Thanks man! You're right, good luck in the future!
Bro I love your stuff so many xc advice videos are bs or just not helpful but this stuff is actually useful
Thank you 😁🫡🫡
stretch mobility and moderate workouts are actually so important. in my freshmen year I joined track half way through the season and went right into hard workouts with no respect for recovery or rest. it took 3 weeks to get patellar tendonitis. it sucked because it lingered for around 5 months and made my sophomore year xc season suck. i ended out sophomore year with around a 19:30 5k, but that injury introduced me to so many different sides of running like mobility and strength. just started my junior year and i am getting around a 16:20 5k, hoping to crush sub-16 soon. dont underestimate stretching and strength, it can take as the very least, 10 minutes a day, but its results are enormous
Glad you learned something from it!
One of the most motivating videos I’ve ever seen. Seeing someone who can go from a 20 minute to a 15 minute in just one year is insane. Thanks for the motivation! I will use it in my meet this weekend.
I appreciate that! Good luck!
Learning to keeping the easy day easy made a huge difference for me. I used to be a workout hero every day and as soon as I learned running easy wasn't gonna make me slower, I finally dropped into the 18's. :) Thanks for a great video!
easy is the new hard 😁😁😂
Loved the vid 🔥🔥
i agree with you and my coach would to this videos packed with useful information and encouraging me to continue doing the things i already doing
Glad it was helpful!
I'm not a runner, I'm a D1 swimmer, but I just wanted to say that the message of this video is powerful and applicable to all sports. You know exactly what to say and how to say it. I've watched all of your videos in the past two days, and I have related to many of your experiences as a high level athlete. You are so easy to root for. I'll be tuning in to watch regionals and NCAAs. I have no doubt that you are going to do incredible things.
Thank you! I appreciate it!
The goat uploaded again
W video as always! 🔥
Happy late birthday as well.
Thanks!!
Interviews and lighting are looking good ! 👌🏼
Learned from the best 😁😁
@@yaseenabdalla8713 Hardly but thanks 😅
my goat yaseen
😊😊🥰
Awesome bro keep going !
thanks man!
This is what i needed bro
🥰🥰
You need to make a video on your post run routine. Like the mobility and stretching you do
Stretching is Tennessee trademarked. Mobility is the bowerman mobility routine it’s in my Kenya videos description. Or just look it up.
Great video, thanks for the tips
Glad it was helpful!
U should do a video on running form. If not then one of reacting to hs races would be cool also. Keep up the good videos tho this one was great!
Carlos?!?!?
Started running two years ago and blessed to have been accepted to run at a d2 school, very undeveloped compared to my teammates and excited to grow😤😤😤
Good luck!
nice vid! If you could find someone to film you should upload one of your workouts and put up your splits.
Will do!
W yaseen ❤🔥
🥰🥰
-Swimmer here. Ive never been a runner, but I gave it a try after reading the Goggins book. Started 8 weeks ago and couldn't run a mile without walking (11:17 is my only logged time, and its worth noting that i was way out of shape). A couple weeks later I'm down to a 7:25 mile and PRed my 5k @ 29:24 and PRed my 10k @59:28 on the same run. PLENTY of room to improve.
bringing your mile time down 4 minutes in just a couple of weeks is amazing. keep up the good work
@@swstudios9374 Thanks! I'm still running daily and am shooting for a sub 7 within the month. I ran that time on beat to $hit legs @ 193lbs.
good luck! that's crazy progress.
love how real you keep these videos, 2 years ago i ran a 29:37 when trying out for my schools team, last year was 18:13, and now i'm working towards 17:00-16:45 for my junior year, thanks for keeping me inspired yaseen
Thanks man! Good luck!
We got the same goals bro good luck if not this year definitely next year 💪
My coach told me not to stretch. I haven’t stretched at all this summer and this is the best i’ve ever felt
Haha I agree mobility always worked best for me but some people swear by it
i think its cuz when you stretch, your muscles get stretched out but when you run your muscles contract together to get faster and stronger and when you stretch it makes your body less ready to run (I'm not sure but that's my speculation)
my fav youtuber 🫶🏾
😁😁
im a freshman i ran 16:15. thanks for the advice great inspiration
That’s really good!!
you should make a mobility video. I have some drills but learning new ones is always good
Good idea
Get a rope and some bands, lifesaver
Bro wanted the jacket more than NCAA Win 😭😭
🤣🤣
Idk about all that
What is your easy run pace usually that feels good to you? also love the videos bro, big inspiration!
It depends but usually 7-7:30
fire video the unscripted ones go so hard 😼
thanks!!!
Thanks for the tips yaseen, I got a track 5k this thursday and I was wondering if I need to taper because it is shorter race. I was planning to do a workout later today because I don't want to lose all this fitness but I also dont want to burn out for the race.
U should not do a workout 😂😂
Maybe a mini one like 1-2 mile tempo
i'm starting as a senior (probably not the best idea) but I wasn't able to run for the first 2 years of hs and just didn't want to do it in junior but I ran my first race and got a 25:45. I've been starting to run consistently and I hope I can get below 20 before the season ends
Good luck!
7/10 might be a little light ... lighter than a tempo effort ... but I agree I was totally going too hard on tempo and non race specific workouts when I started, and I was riddled with injuries.
If u get in the 8/10 9/10 range u risk being too scared of the workout and ending up skipping it. Especially as a beginner.
or burning out
Gotta make a strength training vid 🙏🏾🙏🏾
Don’t do any rn
You mention consistency in regard to coming to practice every day. My coach has our team taking a three-week ish break after track and XC season and every time I come back feeling like I’m starting from zero while the rest of my team doesn’t seem fazed in the slightest. I’m still getting better but the first two months back from a break are absolutely demoralizing to me.
That’s definitely excessive. Maybe 2-4 weeks at the end of the season is way better.
Dude! Praise the Lord! I am running around 40 miles a week, coming off track sophmore season (last season, I praise Jesus for this) but my times were 4:28 in the mile and 1:59 in the 800, but for cross its way slower. I've ran more miles than ever and been more consistent in it than ever. But just trusting the Lord in it. I finished last year at 16:39, but am at 17:20 right now and I feel in better shape! The Lords got me. Any advice for it?
Good luck! Congrats!
My PR in the 5K is 18:40 and my 800m is 2:11, but I ran that 800 after only one day of training after a concussion, so I think I could break 2 in the 800 this year, but yeah that 5K is lagging behind 😂
@@sapphiresuicune6787 give it time 😂 good luck!
i’m straight but bro is beautiful
Oh stopppppp 🤗🤗
Thanks for the tips I’ve dropped my 5k time down to 24
That’s awesome!
@@yaseenabdalla8713good luck in cross this year. my first meet was supposed to be today but it got cancelled cause of heat but just got to move onto the next one
Impressive
thanks!
I’m a freshman female and my PR at the moment is 24:08 I’ve been daily running with Sundays off since May 31st. I’m wondering if you have tips on what food I should start eating daily to help me. Also any tips on how to get faster? It feels like nothing is working. I’m putting all hard work in, doing weight room, core, taking easy days easy, etc but I’m not improving.
I don't watch my nutrition very intensely. You can always make gains with running at young ages. Nutrition is for when you're very close to your goals and need a final step.
@@yaseenabdalla8713 guess what! I ran my best time ever! 23:35.8 and PR my mile time 6:41
Can you please show us your mobility routine
it's in the description of my kenya video
Great and helpful vid. Quick question: I’m entering my last year of hs (I just started running in May) and I just hit 19 even (5k). Do I have time to improve enough to run in college? If not, what would you recommend?
you can shave off a lot of time in a year if you put in the work I would say it's not out of reach to potentially run into college
Time will help u most just try your best this year and go to whatever college let’s you run for them then get better and transfer
Thanks for the advice 🙏
Def dye the hair!
🫡👱🏿♂️👱🏿♂️
So I want to hit an 18:00 flat senior year (current), and my PR as of yesterday is 20:30. What do you think will help me the most, considering that I don't do any strength, very little mobility, and have a workout schedule depending on how I feel.
When you have a lot of room for growth, running more is the most important thing. Everything else is important for longevity and injury prevention but I would focus on increasing mileage and recovering better if you're trying to get better at fast and are new to running.
Do you suggest a two week bread after the season has ended? If so, how should runners navigate the two week break (workouts, recovery, nutrition, etc.)? (:
I take around a week completely off but I don't think it's necessary unless your body yells at you for it.
I am self taught middle distance runner, I went from 24:30 to 17:02 in a year by learning from different training plans and many resources and amazing channels online. It is doable but I do know a coach would be better.
congrats on the progress! good luck in the future!
Thank you my friend best of luck on your future SEC races!@@yaseenabdalla8713
Yaseen! Question, do you have any good workout recommendations for improving 5k time?
My training plan is coming out next week! But a simple workout would be 1000m repeats at a minute slower than record mile pace per 1000m on a minute rest. Do 6-10
@@yaseenabdalla8713 Thank you so much!
🔥🔥
😁😁
I started running last year, time was 23 something and starting this September will be my 2nd year, throughout this summer I have been running 25-35 miles a week, I still feel like I haven’t improved much last time I ran a tempo kinda run and I hit 24 min and 8 seconds and it felt easy but idk how to push myself to break my pr
i would drop to 1 workout a week and a long run and just run 40 miles a week and make sure that one workout goes really well.
Dye that jawn
Hi I’ve been doing XC as a freshman this year and have really gotten invested in it. My PR right now is 21:10 and Im wondering if It would be at all possible to get down to sub 15 by the end of high school. Im willing to do whatever work to get there but wondering if that improvement is possible
I'm in a similar situation, I ran about 21s last year as a freshman. It'll definitely not be easy, I wonder the same thing, but I think if you keep working as hard as you can, trust the process, and believe in yourself, you'll be able to make that improvement
Consistency is definitely it. I went from a 2:10 800m to 1:51 in 4years just cause I decided to show up every single day.
The secret isn’t secret
Damn man thats world record pace for your 1:51 800
Ngl I’m a senior and run a 19:23 and it just feels like I don’t have enough time to improve especially since the season just started. Only been running for 7 months but still I wish I started sooner.
Same boat as me
You need more time if you really wanna try to go to a college with a running program and give yourself more time
Hey man, so I started high school running XC this year but only started running last year and I'm a senior now, what should I do to continue getting better? Btw my 5k time is probably 21 mins
Keep practicing, one thing that helped me A lot was increasing my mileage more and more. So if I was comfortable running 2 miles then I would run 3 and then 4 and so on.
run every day. do 1-2 workouts a week.
@@yaseenabdalla8713 Thx bro, btw im at sub 19 now
Next video idea: Is a running group a cult?
mobility and strretching routine for runners?
There’s a link in the description of my last video about Kenya
I feel like taking some workouts hard is beneficial to people who are energy resistant. Recently I’ve taken my workouts too easy and I’ve seen a lot of stagnation in my performance. I say if you can handle the physical toll then let it rip
7 out of 10 is not easy it's just not all out. Too easy is a relative thing and is always around a 5 or 4 on your own personal scale.
Yaseen swear i do all this and my times imporoving slow. should i jus be patient or change stuff.
make sure you're not overtraining, that can really stop improvement. Otherwise all you can do is do 1-2 workouts a week and slowly build mileage. Anything more will probably get you hurt. Find a coach they can know about your individual situation better.
Appreciate it slime
What is the difference between mobility and stretching?
Mobility is trying to align your spine and hips and maintain range of motion. Stretching is stretching your muscles
Happy birthday, die the hair
We’ll see
gotta dye that
I just ran a 8 min 30 sec in the 3k im lovin it (painful)
Awesome!!
Very nice camera, what is it
Sony a7 iii
How to get better at diving video pls
Made one on tiktok
What Bracelet you got on?
Got it custom made in Kenya 😁
Hey I’m a freshman in high school with almost no prior running experience and I just ran a 21:20 5k, it’s my first time ever running a 5k, is that good?
That's better than I was as a sophomore!
Can I cop the mileage log from when you went from 24 min to 15 min in the 5k?
Do not have it
Was not keeping logs back then 🤣
how do you not get injured, i just got back from a stress fracture and got another injury. literally killed my potential
That’s one of my blessings. Not a challenge I’ve had to deal with much but taking iron and vitamin d + doing mobility + running on the treadmill when possible has been enough for me.
24-15 in two years?! Holy cow
Took a lot
my pb is 19;30 smth. Had a bad race the other day and the algorithm knew it lol
Only up from here
Are you going to world's this year
Nope focusing on cross
What should i do during off season i am a 5k runner sophomore and current time is 19 flat for my first race and i want to break my school record of 15:15 but idk how to get there
run when you dont want to run. even if thats every day.
Thanks
I just pr and got 17 50
Started 9th grade last year with a 28 minute 3 mile and got it down to 20:30 im working on it... goal this year sub 19 if i get that sub 18:30 and keep going 30 down
That’s a wild drop 🤣🤣 good luck!
@@yaseenabdalla8713 I know man! Thank you bro!
@@yaseenabdalla8713 Wild drop, buddy you went from nearly 25 minutes to almost sub 15 in 2 years, that's like going from a 7:10 mile to 4:15 mile in 2 years! That's incredible by the way, good job!
have you ever gotten ur gait checked?
Nope my cadence is kinda high though.
is there such thing as too easy on easy days
Yeah I just run without pushing if you’re crawling it won’t be beneficial or could even be detrimental to your joints and stuff
Thanks for the video yaseen, do you think keeping my easy runs at 7:50 to 8:30 pace is too slow if I’m trying to break 17? My current pr is 17:41
easy run pace doesn’t matter at all. i’m a 17:02 5k and run 8:15-8:45 easy pace
That’s not too slow go as slow as you need to
Dang I’ve been forcing sub 8 pace this whole time 😭
drop the act score 🗣️🗣️
In the new video 🙈🙈
awesome vid, you should dye your hair pink
No shot 🤣🤣
Well maybe
These are better than scripted videos
😭😭 there’s no way you’re fr
@@yaseenabdalla8713 why is this a crazy statement to u😂
Fr sometimes it’s nice to just have someone who knows what they’re saying just sit in a room and talk lol
Dye the hair! You're easier to spot in races....
😂😂 that’s true
whats ur opinion on zone 2 running?
I’m not an expert, but from my training and my teammates training, it varies from person to person. It’s only been a viable option when we’re fit enough for zone 2 running to be a reasonable pace(like well under 10:00 per mile easily) but as you get more fit, your zone 2 pace gets faster and personally, the training blocks that have helped me get the most fit( both starting out fit, and coming off injury) have been doing loads of heavy strength work combined with a heavily zone 2 biased running schedule, building mileage week over week. I know I’m not Yaseen but hopefully this is helpful.
@@nathansmith2574 thanks for the reply it was helpful. i’ve been doing a lot of zone 2 recently and i’m enjoying it. i’m going to continue doing it for the rest of the year and see how much i can improve. thanks 😊
That’s pretty much where all my easy runs are
dye! Dye! Dye!!!!
🤷🏽♂️ 💇🏾♂️
Sudanese?
Yessir 🇸🇩
@@yaseenabdalla8713sugondese?
your barber kinda did you dirty bro
Damn you messed up 😂
Bro I know
@@yaseenabdalla8713😔
Rock the bad haircut like a boss lads
Do you have a d1 offer
13:33 my mate in year 8 runs 12: 09!
talent goes crazy sometimes.
26:00 to 20:24 5k < 3 months
Hoping to get sub 2:40 800m
That’s what my progression was sophomore year!
That's a wild story. When you didn't break 20 minutes that first season, what kind of training were you doing? Clearly your body did not respond very much.
Don’t die your hair bro
Dye the hair
first comment?
😊🙇🏾♂️🙇🏾♂️
dye it all blond that would be hard
I think I will 😁
Na bro my teammate did that. Bleached hair is not it😂
Dye it fs
👍
dont dye it
We’ll see
Dont dye your hair, it looks great as is
Thank you!!
Dye it
I think I will
It's also called puberty.. lol
Haha true to an extent but also if you always look for an excuse like that you’ll always find one (he’s better than me because of x, y, z I could never do that)
@@yaseenabdalla8713 There was no excuse... he trained hard and improved. But the physical difference in a 14 year old and a 18 year old is massive..
@@williamdean4775 but people go through the same physical change and only drop a couple minutes! I’d argue there’s a lot I did right to capitalize on good puberty luck
@@yaseenabdalla8713 And many people don't train and have the talent. It's a combination of factors.. but then strength you gained from your body maturing is big