I can't believe this man was in a planet fitness running at a sub 6 min pace. Great video!
@Baosrunninglate2 ай бұрын
Free Summer Pass for highschoolers has saved me on days too hot to run
@OfficalNovaRBLX2 ай бұрын
What can I say good deals
@potatogirlcultist192 ай бұрын
shocked the lunk alarm didn't go off tbh
@anycoveryoulike75102 ай бұрын
This a great video! I was a high school cross country runner back in 2005-08. Back then youtube was still new and didn't have rescources like this available to help with running. Its really awesome idea to inspire the next generations of runners. Keep up the great work man and thanks for the video!
@Baosrunninglate2 ай бұрын
Thank you for the encouragement! I actually made this channel to help people that had the same issues I had starting running!
@KianWieczerzycki2 ай бұрын
This guy deserves more subscribers for this content
@Xavierzard2 ай бұрын
Hi, I am a fairly new runner because it was mandatory and graded at school. Three months after my first 5k, my final time was 24:29 (Finished 32nd on 165, not bad for three months). Though because of summer, I've lost my running routine and a lot of my progress. I'm motivated to get back to it and I'll apply your tips to hopefully lower my time even more. Thank you for the video
@Baosrunninglate2 ай бұрын
You got this man! Keep up the work and you'll be stronger than you were before.
@yoshitime70532 ай бұрын
Thanks for the tips, I'm hoping to run a few 5Ks in the 18 minute range this season, and maybe even a sub 18. Good luck on your future racing
@Sagradon2 ай бұрын
Hi, I’m a sophomore this year with a freshman pr of 21:43, I’ve been averaging around 45-50 miles this last month of summer and trying to cut down huge amounts of time this year. Your time jump really gives me some hope for this season lol
@Baosrunninglate2 ай бұрын
@@Sagradon you got this!
@ne0n_idiot1432 ай бұрын
45-50 miles is insane my friend who ran low 19 in the 5k did that one week and he's hardly even run since due to injury
@JayceSyn2 ай бұрын
wow my 5K PR is 21:35 while running about 10 miles a week (13-18km) Iv just recently structured a plan for myself to slowly build mileage because that is what will help me improve the most. Currently aiming for 25km this week
@TrafficGDАй бұрын
I'd be careful with that much mileage. Unless you're considerably faster now, for someone like you at sub 22, and me who's in 22-23min shape, I don't think either of us need anymore than 30 miles/week to improve. As long as you get 1 of each workout in (Long run, Threshold, Tempo, v02 max), along with 1-2 easy days and a rest day per week, we should both see major jumps in times in the following months. I'm currently only in the 15-20 mile/week range and I'm checking every box. Good luck on the season!
@jims51982 ай бұрын
Nice video and tips! Older runner here but always great to learn new things!
@Baosrunninglate2 ай бұрын
Good to hear!
@InfinityCuberRS3M2 ай бұрын
1:54 that’s great advice, on a lot of my easy runs I realize I’m going too fast because I struggle to say things easily
@Baosrunninglate2 ай бұрын
Glad to have helped! If you got any other questions/concerns I'd be happy to help!
@haroldblevins85672 ай бұрын
Crazy running into you, ive seen you in the coastline server
@Ie4s2 ай бұрын
Thanks bro you made my training easier and clearer now i can practice some of these.
@Baosrunninglate2 ай бұрын
I'm confident if you put the work in you'll far exceed any goals you have! 🙏🙏
@SoldierofGod43542 ай бұрын
Good video, very professional for a smaller channel👍
@Baosrunninglate2 ай бұрын
Thank you 🙏🙏 Just trying to put out good content for people on the same path as me
@nhung75922 ай бұрын
Thanks for this video! Came just in time as I'm getting back into running and focusing only on 5k runs to stay fit. But I also would like to improve my time, so this is very helpful in laying down a blueprint for that. Thank you!
@Baosrunninglate2 ай бұрын
No problem! This advice is more geared towards people who have serious goals so I hope it'll help you. Always remember to listen to your body and take things 1 step at a time as to avoid injuries👍
@jeremybolding39572 ай бұрын
Great video! Very impressive from such a young cat. Keep pushing man!
@spartancat2 ай бұрын
This was a great video!! What advice, if any, do you have for breathing techniques? Much appreciated👌🏻
@Baosrunninglate2 ай бұрын
Of course different efforts require different breathing techniques. Easy runs should be how ever you want as long as you keep it easy. (Bonus points if you keep it 100% nasal) Harder runs I usually start breathing in for 2 steps and out for 3. In races I use a quick double inhale and a long exhale to get a nicer heart rate variability.
@spartancat2 ай бұрын
@@Baosrunninglate Thank you very much! Good luck this cross country season! 🏃🏃
@Mandotransformers.2 ай бұрын
Great video man! I'll use this so I can get my 18 minute 5k! Thank you! (And also you need more subs you are so underrated)
@KampalaUgAudios2 ай бұрын
Yo nice vid and perfect timing I’m coming off a 2 week break from my knee and wisdom tooth I’m getting back into the swing of things and got a race in 3 weeks hopefully I can get back my fitness by then
@Baosrunninglate2 ай бұрын
Yo happy to hear you're back! Make sure to ease into training and don't be afraid of taking it easy to start!
@Pluto.planet-o8l2 ай бұрын
i am a x-country runner who is heading into the 8th grade, and my average week as a x-country runner would be 1 mile easy then 1 mile hard 3 times which i do ever other day. then in between those days i workout my quads, ankles, calves, and toes even, as well as biceps, triceps, and shoulders. once a week i take a day to rest, but still run but at an easy pace. with this workout plan, i wen from a 31 min 5k, to 23 min 5k, to now 18 min 5k. i am not only training for x-country but also a full marathon. my goal is 1:20 min.
@Baosrunninglate2 ай бұрын
Woah thats super solid! Was your total volume really just 18 miles a week?!
@Pluto.planet-o8l2 ай бұрын
@Baosrunninglate no I usually do at least 25 miles a week, it depends on what I'm feeling that day. Some days I feel amazing and I go at it easily and do more after the workout, and other days I can't. But sometimes yes I only do 18 miles a week. Also I meant to say a 2:20 min full marathon. I want to at least make the time to do the Boston marathon by the time I'm 17
@kyledunlap15932 ай бұрын
Great video. I've started taken running more seriously in the past month after just running 2-3x/week for 4 years. Is it best to do the "easy" and "long" runs at the same pace?
@Baosrunninglate2 ай бұрын
Of course, long runs are different depending on goals, I usually do long run faster since it's a great opportunity for a lot of quality miles. I love starting really easy and progressively upping the effort as the run continues! (Ex: 4/10 effort -> 8/10 over the span of an hour)
@GreaseAndGravel2 ай бұрын
Great (new) channel and awesome advice. Subscribed. I think your going to get a lot of followers if you keep this up. Cheers from ZA
@Baosrunninglate2 ай бұрын
Thank you for the sub! I just try to make videos my past self would've found valuable. I'm glad to have helped anyone along the way!
@Matwew212 ай бұрын
My KZbin algorithm filling my homepage with great running content and I'm here for it
@Baosrunninglate2 ай бұрын
Thank you, I hope the video was of some value to you 🙌
@Matwew212 ай бұрын
@@Baosrunninglate it was, I didn't understand the point of doing easy runs because I felt like I could run near pb pace everyday anyways, and it was less boring. Didn't realize it would cause recovery issues in the long run (no pun intended)
@Baosrunninglate2 ай бұрын
@Matwew21 😂 yes definitely take your easy days you'll thank yourself in the future!
@asc22762 ай бұрын
Yoo. Thanks for this video man. Should i positive or negative spkit during a race?
@Baosrunninglate2 ай бұрын
Everyones got a unique way of racing! I prefer negative splits since it'll allow you to have more control at the end but do whatever will get you the rest result as the race plays out
@asc22762 ай бұрын
@@Baosrunninglate ye man totally agree with you. Broke my 5k pr by 30 second and finally achieved sub 20 (19:43) by negative splitting. Tried both and negative split felt 10x better Xd
@aSkibidiRunner2 ай бұрын
I run 16:03 last track on only 45 mile a week
@Baosrunninglate2 ай бұрын
sheesh what did your track sessions look like?
@aSkibidiRunner2 ай бұрын
@@Baosrunninglate in xc summer it was mostly 5 mile tempo at 5:50 then progress to 5:40-5:30 by the end. Then in season we did 2k repeats at eairboic threshold or 3x3x300m hill repeats with 1 min jogging recovery, after each interval and 2 min rest after each set. In winter it was just more tempo and more long runs and then (4 to 6 400 repeats at mile pace with 50-80s recovery then take a lot of rest then a few progressively 300m all out with 5 min rest to fully recover so they can be super fast) and I also did 800 repeats at 2 mile pace with more 300s. I did those bc I focus on one mile but I did 5k once and had a super good race
@Baosrunninglate2 ай бұрын
@@aSkibidiRunner those are some solid sessions no wonder you almost broke 16! I'll include some of those workouts soon 👍👍 thank you
@aSkibidiRunner2 ай бұрын
@@Baosrunninglate shoutout pls
@lean22812 ай бұрын
@@aSkibidiRunner also bear in mind that a lot depends on the weight. This kid probably weighs 130
@DasTheKid2 ай бұрын
Great video!
@Baosrunninglate2 ай бұрын
Thank you!
@MoreRice-bs3hwАй бұрын
I have 5k crosscountry tryout tmr 😢. Barely broke 30 minutes. I just started running like 2 months ago.
@EvanRoss-fv4roАй бұрын
I ran a 27:30 started 1 months ago and 9th grade it will get better
@Billy-w5k23 күн бұрын
@@EvanRoss-fv4rodude I had a 26:30 freshman and now my pr is 20:45 (should be 19:30 but they don’t know how to measure cuz got a 18:58 3 mile) keep it consistent
@EvanRoss-fv4ro23 күн бұрын
@@Billy-w5k alright
@turnoverbros2 ай бұрын
I ran a 19:25 freshman time off of 15 miles per week, as a sophomore, I safely doubled my mileage up to 30 for this summer and I am seeing how much under 18 I can go this season and if I can make it to state
@OfficalNovaRBLX2 ай бұрын
A sub 18 5k time wouldn't be anywhere near close to state normally state qualifying times would be somewhere around 15 minutes for a 5k. It'll take time but if you keep up the training the sky could be the limit man
@turnoverbros2 ай бұрын
@@OfficalNovaRBLX I checked the times for state and last year, the cutoff was 18:24 for my district, sure it was 40 degrees and a hilly course, but still
@OfficalNovaRBLX2 ай бұрын
@turnoverbros dang what state do you live in?
@realkingpancake5630Ай бұрын
Hey bao, great video! do you got any words of encouragement. I’m in a cross country team but I’ve been missing lots of practices and slowly losing motivation to continue. And wondering what keeps you from quitting
@BaosrunninglateАй бұрын
Hey man its hard for everyone, but try and enjoy the journey, and it'll come so much easier. I try to remember that discomfort is where you grow not only as a runner but as a person. Hope this helps!
@Ceoofthetrealist9 күн бұрын
Hey idk if you’ll see this but I’m running xc and I still yet to figure out a good tempo workout
@lewismarshall4170Ай бұрын
How do you find out what your lactic threshold is in currently at a 22:22 5k can’t get under it but just started a 5x1k run and gonna do these with 10x400m for a month and see if I have got faster
@BaosrunninglateАй бұрын
The best way to find out is in a lab, but most people won't have access to that so a safe bet is +20 seconds on top of your 5K pace (per mile) or +12 seconds per km! let me know if you got any other questions
@DaBoizThrillsYT8 күн бұрын
I’ve gone from a 28 minute 5K to a 17:12 5K 💪
@metrics3602 ай бұрын
I'm beginner runner , I heard some youtubers say to mix things up for better overall results, like if you do 3 runs a week, 1st is sprints , 2nd mid pace runs and 3rd long runs. Is this something you would recommend?
@Baosrunninglate2 ай бұрын
Hey! Personally I don't see an issue with mixing it up, but if you're just starting up running I'd honestly just get used to getting outside and running. I'd recommend jog/walk workouts where you may run for a couple mins and walk for a couple mins. Listen to your body and never run through bad pain!
@metrics3602 ай бұрын
@@Baosrunninglate I'm at the point where I run 5k in 30 min, I guess I need to build some muscle on legs and just run consistently for now
@ASDFANDYXАй бұрын
Incredible content - I love supporting asian american runners! I'll send you a follow on Strava 👍
@paxundpeace99702 ай бұрын
Great Video but i would suggest for easy runs to be even slower.
@Baosrunninglate2 ай бұрын
I'd say as long as it feels easy 👍
@Devil-yt4oh2 ай бұрын
I'm running for my government job selection.. the 5 km should be within 24 min .... But mine time is 24:10 min. ... Within 1 month can I make it 23 minutes 😰
@kytl-eq7ts2 ай бұрын
Is it okay to do 2-3 minutes slower than your pace? My pace is 6:07 and I run between around 7:50 (on days I feel good, but I try to make it to 8) and 8:45, but most of the time it’s around 8:20-8:30 But my tempo paces are ~6:30 and my interval paces are 6:07-sub 6
@Baosrunninglate2 ай бұрын
I've always promoted running off of effort! Sometimes when its hot I have to slow down a lot so don't worry about paces too much if you feel good. That easy pace is very standard though keep it up! 👍
@kytl-eq7ts2 ай бұрын
@@Baosrunninglate ahh. I usually feel good during those pases, and even after those workouts at those pases. Thank you!
@rajmathew62202 ай бұрын
Did you find one workout a week more helpful than two? Or did two produce results quicker?
@Baosrunninglate2 ай бұрын
Yo! When I started off I only did 1, as I got more used to mileage I started doing 2. I'd say that 2 is better as long as you're recovering and keeping quality in both sessions.
@mnellow88762 ай бұрын
what was you easy pace the summer before your 5k pr or is it the same in the vid?
@Baosrunninglate2 ай бұрын
My easy pace last summer was around 8:45-9 minute/miles
@mnellow88762 ай бұрын
@@BaosrunninglateHow many miles did you do last summer cus my peak was 25 for 4 weeks and i dont think thats enough
@marcelinogallardo3212 ай бұрын
Bro my long runs are on Monday 😭😭😭😭
@immortal_godd71242 ай бұрын
what grade are you in
@TaterTots12492 ай бұрын
liquid iv is the best
@binhhuynhvanquoc18322 ай бұрын
Rất bổ ích, chúc em sớm break được 16:00
@lean22812 ай бұрын
Millions of people can run sub 18 haha so slow
@TehUltimateSnake2 ай бұрын
“Comparison is the thief of joy.” - Theodore Roosevelt
@lean22812 ай бұрын
@@TehUltimateSnake what on earth are you talking about
@TehUltimateSnake2 ай бұрын
@@lean2281 Don't worry about it, you'll learn one day champ. 😉
@lean22812 ай бұрын
@@TehUltimateSnake awww you reported my comment. Wipe your tears kid
@TehUltimateSnake2 ай бұрын
@@lean2281 It wasn't me. Somebody else did 🙂
@princessaj3972 ай бұрын
With Cross Country season coming up, I wish you the best of luck!! I also have a pretty ambitious goal this year. Definitely need to be getting more sleep and using electrolytes to replenish myself since I sweat while running but also while at work 🥲🥲 (They all taste so bad to be though. Do you have any recommendations for a flavor of liquid iv?)
@Baosrunninglate2 ай бұрын
I personally love passion fruit, but the secret is using sparkling water so its like soda!
@LaMonteStennis2 ай бұрын
Good work. I just want to break 20 minutes.
@Baosrunninglate2 ай бұрын
You've got this just keep consistency and it'll happen naturally