Elly Henes - 5km Preparation - 12X400m, 4x200m

Elly Henes is in her first year of her professional running career. Elly was a 10x All American at NC State and after winning the D1 NCAA 5k last June, Elly signed with Adidas and moved to Flagstaff, AZ where she is coached by Mike Smith, the head coach of NAU Cross Country. She just finished her indoor season where she qualified for Indoor Nationals in the 3k and is now about to kick off her first professional outdoor track season this weekend in the 5k at Sound Running Meet. This workout was 8 days before the BAA road 5k where Elly placed 4th.
The workout: 2x (6x400), 4x200
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Elly Henes Instagram: / _ellyphant_
Sweat Elite Instagram: / sweatelite
Josh Thomson (Sweat Elite Videographer) Instagram:
/ jt.productions_
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Timecodes:
0:00 - Intro, Warm Up,
08:43 - The Workout (12x400m, 4x200m)
20:41 - Post workout Chat
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[@ellemarie9726]

This was a great intro to Elly. I think I've heard her name being called in races, but I knew very little about her before this video. The pre-workout interview was great. I'm sure you won't always be able to structure your videos this way, but it's really appreciated. Also, nice to see Nicki Hiltz. They've been open about mental health struggles over the past few years; glad to see them smiling and enjoying running. Here's hoping for great outdoor seasons for Elly, Nicki (and Rachel) 😊

[@sweatelite]

Thank you! We try and make our interviews personal so you can learn more about them as people and not just athletes !

[@adamleckius2253]

So Elly has also had mental health struggles? I wouldn't have guessed, would have been interesting to hear about

[@the_joker7954]

I love the NAU coach. LOL... " We are taking to to spirt world but don't worry you can do it" 🤣😂 Pure gold

[@sschwen8050]

Mike Smith is such a guru

[@jrmilesmusic]

So grateful for the Sweat Elite comeback 🎉

[@LuisFernando-yd3mx]

This workout is amazing. Kudos to Ely Henes and Nicky Hiltz too. They are both amazing beasts on the track.

[@rahulbarca4112]

Cool stuff as usual 🙌🏾💪🏾🔥 Sweat Elite.

[@radrunning8535]

Thank you for sharing this part of your training. It always give us great ideas. 😎

[@Celeritate7]

looks like an amazing day and location, thanks for the content. they are faaast

[@TumoRuns]

Mike Smith, man. Could listen to that bloke all day. Elly’s a beast as well, while we’re on it

[@diskoeric2248]

Great seeing you in Boston. Wish you luck in your career

[@Soferrytiresome]

great team vibes vid!

[@nixmck9050]

GO ELLY !!!!!!

[@liljemark1]

Awesome!

[@dominikschrott7412]

What is the training effect purpose of changing rest time within the 6x400s set from 1 to 3 minutes?

[@abdellahrahou3352]

❤❤

[@asdfjkl428]

thx.

[@dzuk9339]

Its crazy to think that Kipchoge kept a similar pace to the 400m when he ran the sub 2 hour marathon.

[@ithinkthereforeitalk935]

There's nothing crazy about it, elite male marathon runners usually run all 5 k splits in 14.5 -15.5 minutes which is incredibly fast for any 5k female runner out there.

[@diskoeric2248]

As a mediocre HS runner, I did similar workouts. It’s a great workout, but men are just faster. You should be comparing her to other women. Not the greatest male marathoner ever

[@emilytedrowe4441]

Very relevant to Elly Henes's workout video

[@jp05598]

@@ithinkthereforeitalk935lol yeah not to mention they’re at 7000 feet lol, kipchoge isn’t keeping up that pace at that altitude

[@lars277]

All the changes that occur in the blood, heart and brain are quite amazing training at elevation. Then you can go down to any elevation and have a superior performance.

[@hairtoss7975]

Hope she reaches her full potential and be truly world class. Talented, looking fierce and cute at the same time, great smile.

[@wolgnes5134]

What was the pace for the 200m repeats?

[@krissifadwa]

Damn, she's a freakin' beast

[@maxit7177]

Recovery 6’ between the series. In the repeated on the 400 recoveries 1’ and 3’. I don’t understand the reason for this difference. In addition, the recovery between 200 always 3 '?

[@mittunsudhahar634]

Some of those 400s were much faster than the others - I tried this workout just then (with slower 400s) and those breaks are very much necessary. I'm neither healthy (*uninjured), nor female, nor elite, nor a 5km runner - so that may have also factored in to how hard it was compared to the way she made it look.

[@outoftheblue8733]

😍

[@chrisvarelabenitez4690]

It always amazes me how professional runners don't have the most confidence talking about their shoes. Not just Americans but a lot of Africans have the same tendency. I love the Takumi Sen 8, it's an amazing shoe, very fast. RIP Mac Fleet pacing Nikki Hiltz in workouts in San Diego, CA....

[@michaelbfree2run883]

200s times?

[@nagaphota925]

16.00 minutes sooo nice xxx

[@louklein7143]

Nikki has insane wheels !

[@zackmack7145]

can someone please tell me what is a good outdoor running shoes and trademill running shoes please I need help ?

[@louklein7143]

Go to your local running store.

[@adamparker8894]

That depends on what type of runs your doing and what your particular running style is. What area of the foot you land on as well. Definitely check out a local running store and discuss with them. Also check out "the run testers" on KZbin. They've tested basically every shoe. I train in the Saucony endorphin speed 2, and race in the vaporfly

[@johnlvs2run]

Go to the shoe section at Walmart.

[@legendaryfunny3568]

a lot of people like the nike pegasus series and i think they r really good as they are the most durable and comfortable shoes ive owned. They are all around shoes that are really good for training

[@zackmack7145]

@@legendaryfunny3568 thanks for the info

[@rodrigogorosito4206]

Mike Smith AKA The Voice.....

[@mrinals1965]

For How mañy weeks should we develop aerobic base? Starting preparation for 5k race. Help..

[@justtestingonce]

Until you develop a base.

[@PedroHenriqueGarciaBartulihe]

Jack daniels says 6 weeks Maffetone says until you reach plateau

[@Gwing152]

6-8 weeks is probably enough as long as you are consistent and building until you reach your peak mileage goal. Write down a plan and stick with it, good luck!

[@justtestingonce]

@@Gwing152 once again, it’s not time specific, it’s adaptation specific. It can be one month or two years.

[@Gwing152]

@@justtestingonce well if he’s trying to PR this summer, or for a typical track / cross country season I don’t think he has 2 years to do it… if you take 2 years just developing base you beat around the bush and avoid workouts / racing that help you really sharpen up and get better… peak mileage can take 15 years to get to so he should just do base for 15 years then try to PR right? 😂😂

[@kssrider6766]

That short haired girl has a very nice running gait. Pretty high back kicks.

[@user-cf1iw7tf3k]

if you only knew why

[@fionaclark3338]

Can we have a Nikki Hiltz video?

[@salvadorochoa2098]

hopefully not

[@deviljames]

did you know how many uprising little track star girls look up to you? i mean? it would give you cuteness overload i meant to say

[@deviljames]

and let me be kind enough to add a genuinely wholesome & righteously sincere comment your way my lady... good lord you are like the running Pocahontas pony. So cute as a button i mean. Thank you kindly have a blessed evening.

[@deviljames]

okay i said i would use this clip to make another cool running song... but i am tired of being mean... so it may take a few days because... i mean? good-lord so absolutely stunning, i meant say? hw on god green earth do these things happen i meant to say... so wanna keep it a little wholesome even for me, because in a humble grouded way... you know,... what we say & do really truly matters... etc etc... have a great day. best wishes... so beautiful natural beauty

[@aatmanraina9926]

Omg 🙆🏻 Shes from heaven

[@liam9196]

Completely unnecessary comment. How about you focus on the running rather than telling everyone who you think is attractive.

[@prodmrn04]

@@liam9196 calm down bro it's a compliment, he wasn't being rude or anything

[@aatmanraina9926]

@@prodmrn04 🤣🤣🤣🤣 the guy above looks mad stressed

[@did.it.myself9022]

@@liam9196 Liam stop being crazy man lol let men be men wtf lol

[@eliteavadharkkanarunning9137]

200m time sir

[@deviljames]

This is why i love all the tapped-in cats who are on a higher level of mental calliber... i mean? you knew that this video was tailer-made for me from the get-go when that other cat said... this is for the spirit world baby... i mean? come on? i'm a shaman medicine man cat... i am on the air you breathe baby-doll... this is why i have all these introverted chicks tell me... "you will have to explain it to me" god-bless em all... well in that case... i will gladly be your hucklebery... ha ha... because your all a bunch of daisies god-bless u all.... now.... as all the other cats say when they are making a path for me... "Just ignore me i'm crazy"/// er? he's crazy they say... just ignore him... but i am good-crazy & woudlnt harm a fly... i am domesticated gentleness & this is why they hide me extra blueberry glazed donuts when i am only supposed to have one oi meant to say

[@TomPorter]

my brother in christ what are you saying

[@deviljames]

@@TomPorter i have no idea myself half the time old buddy....

[@deviljames]

@@TomPorter let me attempt to see what this comment was about and what video it was attatched to... and i'll get back with you son

[@deviljames]

@@TomPorter okay... i see now what you are trying to say i mean... i guess i was trying to say to not to worry, if i made a running song video with my elly in it... in fact... i wish you wouldn't of bothered me with this shit actually... i dd not need this this early this morning i meant to say.... she is so dreamy.... good-lord old buddy what on gods green earth are you all trying to do to me over there?? i would marry this woman & give her anything she would ask for... and so why? why do you guys like to tortue... er? i mean? torture me this way sonny-boy?? i mean? what on gods green earth has gotten into you cats over that way i meant to say?? can't you give this kid a break?? good-lord... i tried so hard to forget aboout this beautiful creature & what do you guys do?? cram it right back in my face... now i am gonna have to go lay down on the couch & watch all the hearts pop outta me & float up to the ceiling again... thanks for nothing guys. Have a lovely day...

[@deviljames]

but before i go... er? i mean before i forget i meant to say.. i guess the reason why i was saying all that crazy shit up there or whatever was to explain myself that all my inetentions were good & nothing malevolent that is all... i love cross-country field & track... it's the only side interest i really have besides enetrtainment & fishing... you boys over there at Nc-State are good men & i knw your intentions are all good... but man oh man... i do not need to be reminded of this beautiful creature... okay?? pkeae... er? i mean please do not torture me like this okay? i am a bachelor playboy cat... & i am afraid if i met her in real life i would be more smitten than a tom-cat in a yarn-ball factory... okay... so there you go... i explained myself... i know wat you guys are trying to do & i thank you all kindly in advance for it... yes yes she is... a dreamy doll for sure... goodness gracious... i would be a deer in headlights always & forever... oaky? is that what you vats wanted to hear?? Nw... have a lovely day

[@jp05598]

Nikki smoked that last 200 lol

[@maefsema7125]

Subtitulos in espanish please please.

[@nicksaveka5078]

I used to get into the gym look with females but since I’ve been running a lot more of late, the athletic appearance seems more appealing.. great video good consistency!!!

[@Ak47_anand]

I am indian army boy ❤i thise chenal videos

[@deviljames]

i am a marketing genius i meant to say... and yes "you know me"... er? i mean? i;m the devil you know... & i'm gonna use this clip on another running song i meant to say.... ha ha... er? i mean you ... me & the devil makes 3 i meant to say... ha ha... (that was a joke... & don't worry i will make the video as every bit as classy as you & your team)

[@theballer4150]

where her mans at

[@stuartwalker6786]

Don't want to be critical....... and just a suggestion to the S.E. Vlogger, He needs to work on clarity of projection of voice... I couldn't understand one question he asked.

[@robroy8485]

I think he had a mask on or it sounded like it at least 🤷‍♂️😷

[@stuartwalker6786]

@@robroy8485 not sure...ALL the vids he voices are the same......But don't want to be critical....just difficult to understand the flow of the conversation most of the time.

[@robroy8485]

I agree Stuart👍🏻 , you do have a good point. Not trying to run the guy down myself , excuse the pun 😜

[@deviljames]

wholesome is our pocahontas panther running across the big movie screen.... and beig mean would be me having her in a cult horror film with some school books & a tootsei roll pop.... and no one digs that dark horror anymore... i want a good fil for the whole family, something beautiful & bold like some righteous greaat cause for the greatest good kinda thing... a young hero vixen kitty cat not some devil chick... so you all have a nice day, there is this sqabbit i never seen before... they tell me it is amixture between a squirrel & a rabbit and i tink they maybe right it;s something weird to contend with for sure... and so i am gonna go feed te birdies god-bles you all... have a blessed day

[@JStock1032]

The T is making Nikki look fasssst

[@jimwilson-kl2xs]

American male and female 5k and 10k runners don't do enough LSD, far too much emphasis on repeats

[@Richard_Johnson69]

Belly piercing is distracting

[@a.joseph4233]

Bad sound

[@mdny7788]

There is literally no running footage!! It’s like 23 minutes of chatter

[@sweatelite]

Little harsh! Try watching again and see if you spot the running footage of most of the intervals.

[@jkhoudini]

That’s the point & honestly why people enjoy these videos… to get more nuanced insight into different training groups & athletes around the world. There are a lot of valuable nuggets in the “chatter”.

[@sschwen8050]

Any time you can get Mike Smith on video it doesn’t matter.