HOW TO IMPROVE IN CROSS COUNTRY!!

[@o.b.j2087]

The mental part is huge, with the season at the start, my team lost a lot of seniors who I was good friends with, and now it seems like I starting over again. I'm not running for the team but rather myself, it just doesn't work. You need somebody there with you otherwise its tough

[@pandaarecool1975]

O.B.J I wish but I go to a really small college and there’s only 2 other boys on my team both of them are extremely slower than me (I run a 29 min 8k and they run around 37-38 mins) so I’m forced to practice and race by myself

[@hasankhan7782]

Michael K Same thing happened to my team. All the seniors have left and now we’re just rebuilding

[@patrickyang6773]

Yo what do you guys usually think about mid race cause usually mid race my mind is always telling me to slow it down when I know I can go faster

[@endlaharris4768]

That’s exactly what’s going to happen next year to my team. I’m a freshman and I was really nervous joining high school cross county but it’s been a lot of fun, but besides another freshman they’re all seniors and they’re mainly what makes it so much fun. But I’m very worried that the team will be dead next year.

[@bree9095]

At my school there is 74 kids in my middle school doing cross country. There are only 7 girls including me!

[@lukealverson7668]

tip: hit puberty

[@ianschram6171]

Luke Alverson wrong

[@hungrygarfield]

It does help

[@roqu0794]

@@hungrygarfield it does I was one of the youngest I my states and people where like a foot taller than me

[@botcheek482]

@@roqu0794 that and testosterone

[@clarastevens8683]

If your a girls it kinda sucks tho

[@tommymorrison9341]

Content cop “Freshman that sprint the warmup”

[@jamesmcnaughton9939]

as a freshman... Why other freshman.

[@Bethany_key]

Literally everyone on my team

[@dylanbaptista1103]

People say i sprint, i dont really im just a faster jogger

[@dallenmiller2688]

My legs are just longer than most on my team

[@izzy-cw5vi]

Same

[@9MRSG]

I did 800m in college. Our coach always told us to run fast and turn left.

[@zoegreen905]

Haha true

[@saggynagy2937]

9MRSG wise man

[@Star-ue6qn]

Nahhhh bro im finna turn right

[@MichaelDavis-uu9zh]

He’s not wrong I suppose

[@machoman4169]

who’s here trying to stay motivated during quarantine😅

[@2626storm]

Israel David 🙋‍♂️

[@warya1289]

Me 🤦🏿‍♂️😆

[@ethandavis7189]

Man still gotta be running everyday. Gotta get that grind in though

[@Fatima-hl2qg]

It’s not hard for me to stay motivated. My running partner is always forcing me to run even when I don’t want to which I really appreciate. And I also remember that my competition is all staying at home not doing anything (I be watching their Instagram stories)

[@tiesto_gaming9735]

Me, I want to be really motivated more and I want to do better this upcoming season. I want to reach and show my true potential because last season I got injured and I couldn't run the rest of the season. (Bad shin splints) for those who know what I am talking about. 😬

[@duncanbrenden4008]

Best advice I have is “Don’t be afraid”. Never fear anything during your race. Once you let something get into your head you’ve already lost. “Just go out there and give em hell” good thing to remember if you’re scared of the outcome.

[@calvinonmc]

Honestly everyone thinks that the teeth gritting out for blood strategy works but it's not effective until the last tiny bit of the race. The key to running your best race is staying relaxed and not letting go of the pace no matter what

[@Somebody-lk7dm]

I am 3 months 24 days old and my 5k time is 7.862 seconds (a little rough I know😳). I’m hoping to cut that in half by next week

[@antionejohnson5214]

Your a god at 4 months you should be at 1 second🐐😳

[@jastew8814]

Joseph Bison wut

[@Meuzix]

Nick Z OMG YOURE SO FUNNY AHAHAHAHAHHAAHAHAHAHAHAHAHAHAHAHAHAHAHAHAH

[@biatchlast377]

Good time,I'm younger and faster tho

[@ithinkthereforeitalk935]

How old are you really, jokes like that sound funny if you are still a little stupid boy.

[@BrayoFitnessTrainer]

Sleep is the best recovery tool. Avoid binge drinking it takes away from workout benefits. Stay as stress free as possible. Small sips of water through out the day and take easy days easy!

[@shaunukhiking]

can you add some more detail re: the binge drinking? Im only a old rec runner but like my drink. is it really that bad? Doesn't seem to make that much difference to my parkrun times but I might be missing out on the big picture. Working on the other things. Trying to get 8 hours and slowing down on the bread and butter easy runs.

[@ppeters9802]

@@shaunukhiking as far as i know the alcohol slows the recovery process and breaks down some of the gains made in a workout if drunk too close to a session (and you're never really too far away from a session if you do 3 speed sessions a week)

[@BrayoFitnessTrainer]

shaunukhiking alcohol can easily stay in your system for 2-3 weeks which in turn affects your workouts benefits and how well you recover!

[@eddiezamora2530]

Not even that but water isn’t necessary during a workout or try to limit the amount you drink certain amounts of gulp after each rep or something to get your body adaptive to working without water bc in a race for 3 miles you don’t get water but always keep in mind that if you don’t feel well make sure you are taking in the necessary water to recover!

[@BrayoFitnessTrainer]

Eddie Zamora facts

[@lord_gibby1698]

When I started as a freshman my times were 8:43 for a mile and 23:03 for 3 miles by the end of the season. Now as a sophomore I improved very much. My mile time is 5:06, two mile 10:53, and 3 mile 17:32. Consistency, mental, and having someone to work with you is key. Update: I had a league meet last week and my time for 3 miles was 16:17 Very late update: my pr for the mile is 4:51

[@burnerofme4701]

Eli Hernandez what type of offseason work did you do mileage wise?

[@lord_gibby1698]

Squid Baller13 after xc I joined track which is where I improved the most. After xc season was over track conditioning started the next day so I didn’t get a break.

[@jordycambara3609]

@@lord_gibby1698 that's amazing, dude u are an inspiration for me! This is my first year of xc but as of today we ran a timed mile and I got a 5 13! I'm so proud of my self, my 2 mile was like 12 20, ima try it again because I know I can do it faster, and I havent had my first race so I dont know what my 3 mile is

[@lord_gibby1698]

Jordy Cambara dude those times are amazing. Keep training everyday and be consistent and trust me you’ll do even better

[@gabrielbest86]

How tf do you get your 3 mile pace faster than your mile

[@bored4427]

My first 5k was 27 minutes flat, now I’m down to around 20:50 (it’s been 2 years ). Edit: Even though my improvement so far isn’t even comparable with Spencer’s i totally agree with all of them especially staying consistent and summer training

[@cameronbratzke9425]

lilPidgey nice job

[@shansen3003]

lilPidgey why are my times identical to yours 😳

[@cameronbratzke9425]

My first 5k was 25 it’s been 3 months now I’m at 18:59.9

[@bored4427]

Cameron Bratzke nice that’s really good

[@cameronbratzke9425]

lilPidgey thanks I had to add in the 59.9 because I’m so proud of that and breaking 19 I passed 19s I went from 20:08 to 18:59

[@kennyrowe8469]

Spencer thank you for the tip I love your tips 100% tip

[@TheCaseReviewers]

Kenny Rowe yeah I hear the Athlete Special is a big tipper.

[@dagda16]

You hear that? He wants your tip. Just the tip.

[@matthewostry9339]

The part a lot of people forget is how mentally challenging running is. You’re constantly pushing your limits, the winner is whoever is willing to ensure the most pain. Stay motivated, I started at 20:40 and am now at 18:37. Keep grinding!

[@books2118]

Thats some solid improvement, 18:30s is pretty fast

[@johny5823]

how long did it take to go from 20:40 to 18:37?

[@Lucas-lz6hs]

Thats great improvement! How long a time period was it between those two times? I managed to go from 20:24 my freshman year down to 16:58 my junior year. Now I’m a senior and I’m ready to improve even more

[@DGMProductions]

That’s literally my exact same times I was at 20:41 now I’m at 18:36

[@haydenschmidt5875]

The comments are like 99% of people saying there times

[@monarchhighschool7096]

This video could have been 5 seconds long... Tip #1: Do some running Tip #2: Warm up before races Tip #3: Don't get hurt Tip #4: Know how to race Tip #5: Try your best

[@Kayla-ct4dg]

thats how coaches be like lmaoo

[@martinfihe]

When you already do this ;-;

[@Skimatar]

You 300% need to get 8-10 hours of sleep

[@tommyz1397]

True I’m having sleep issues and I’m going to bed at 9:40 and waking up at 4:50 every night. I did my pr on 6 hours but now I’m starting to feel the fatigue from not getting enough

[@crackerjams6534]

scientists: students need to get 8 hours of sleep school: 3, take it or leave it

[@johnmanal7799]

@@tommyz1397 yo same though

[@shayaanlindow8180]

FlipFlopFish get sleep, it’s not about how tired you feel, after you’ve been through those Monday workouts, your mind is a steel trap and you can push through the pain 100%. Sleep is more behind the scenes, don’t see it as recovery, see it as training, since sleep is what repairs your body and makes improvements.

[@EliMarszalek]

Here I am at 1:30 AM watching KZbin instead of catching sleepy times

[@jameshughes9766]

Last season I ran 23:06 for 5k. My first meet this szn I ran 18:07. (Edit 2021: Ran 16:16 as a senior, training advice in comments)

[@eamonnhayes1609]

i run a 18:07 too

[@josephkennedy1954]

Oh yea!

[@jackepples2811]

James Hughes man I need some tips on getting my times down, how much did you run over the summer and such because I’m at your old time right now?

[@jameshughes9766]

Jack Epples Well to start off it differs for each person. In my case I had never trained over the summer, was usually injured, and didn’t do winter track. The ‘19 spring I set a goal to not suck. So I trained much more than I had over the summer, I didn’t push too hard or overtrain. I also kept a focused mentality and I love to run which helped. Really it comes down to consistency, everyday showing up and doing the little things right. This vid touches a lot on that. Really to set you up summer training is needed. It takes time. Good luck!

[@jackepples2811]

James Hughes thanks man

[@thefabricman8716]

"Run smart, not hard" is the best I've got. Comes from my captain who happens to be really wise, but not that fast.

[@WorkSmartNotHard]

Maybe: Arthur word to the wise, listen to fast people, not “smart” ones

[@jackspoor6839]

Run smart and hard

[@corymiller2202]

Trying to break 17 minutes this season and might try to make it to states

[@closmasmas9080]

Same man. I’m just really hoping for the opportunity to race. I’ve been having my best training during this quarantine

[@jasonstephenson3322]

What is ur mileage

[@theghillie9899]

8-10 miles everyday lol here I am thinking I've improved because I can run 6 or 7

[@AdamsLTFC420]

That's still nutty man, don't put yourself down

[@zeauxx8351]

That’s good dude

[@benr6340]

Over the first 4 weeks of the summer I worked up from 4 miles a day to 6 miles a day. Then over the next month worked up to between 8 and 9 miles a day with a 12+ mile run once a week. I already had a decent base coming out of the track season but this building the base has allowed me to run a minute faster on slow courses this year than I did on fast courses last year. Finally get to run a fast course tomorrow and am looking to drop between 45 and 30 seconds from my pr for a low 16

[@thepersonimreplyingtoissex2002]

You just got to train hard, sleep, take care of your body when hurting, and don't get lazy in the offseason. I'm not that good but I went from a 30:49 in the first 5k of my freshmen year and now the 1st 5k of my junior year I ran a 22:34

[@vsinc.r626]

Im retarted af but, I’m not being petty but I’m in 7th grade and my 5k time is 21:50

[@brendanhamaty3559]

Just started college and upping the training but I still remember my first high school cross practice when I was too weak to run more than a mile lol.

[@arandomjay1544]

I started freshman year at like a 32 and now towards the end of Junior year am at a 21:39 (rough season) but these tips should hopefully bring me to the ellusive sub 20

[@thepersonimreplyingtoissex2002]

Stud Muffin good job bro, I'm at 21:00 now

[@thepersonimreplyingtoissex2002]

Mark Moore good luck

[@realpewdiepie6214]

Looking to break my schools 3 mile record tomorrow at Woodbridge, wish me luck boys !!

[@nischalgurung5038]

good luck bro

[@michaeltumibay4384]

Real Pewdiepie damn wait my school was racing there yesterday, what time did u get?

[@kobe781]

my schools working it, had to stay late to clean up lol

[@DiegoCrawford]

yeee what did u get

[@scottbowey]

what’s do u get at woodbridge? i was there too!

[@tonyboscolo3267]

The best tip I have is to compete and just think about beating the person right in front of you

[@bradenhobbs7018]

One thing my coach told me that has worked really well for me is to not focus on the person ahead of you, but the person ahead of them. It’s crazy how effective it is when you mentally pass people before you even do

[@erickhan6349]

Braden Hobbs that's intersting I like it don't even think about passing who's right there and make it seemless🧐

[@evook7441]

Thank's Spencer :) Here's my progression 2016 : 21:25 ( 1 or 2 training / week ) 2017 : 19:15 ( 3 training / week ) 2018 : 17:47 ( 4 training / week ) 2019 : 16:45 ( 4 or 5 training / week ) 2020 : sub 16 :o ( will be very very hard )

[@GHOSTn5]

how look your training ?

[@evook7441]

Niklas Görtz Hum i can tell about it if u want :)

[@GHOSTn5]

@@evook7441 here or instagram ?

[@evook7441]

Niklas Görtz instagram might be easier :) If anyone wanna talk about running a: @noebleynie

[@nateegivens]

How’s it going now?

[@mikelol4339]

Just ran my first 3 mile in under 18... hype

[@runningrandom5713]

“Growing out a bit of a beard” *flexs headphones*

[@mockblue4826]

I went from a 21:30 to 17:19 in one offseason and i still have plenty of season to go. Thanks for the tips. I love ur content:)

[@dmrkt2964]

MocK Blue what was to the work out for that ?

[@mockblue4826]

@@dmrkt2964 lots of tempo miles

[@felipesuarez7462]

@@mockblue4826 wtf is tempo miles gimme examples

[@andrewgreig884]

If you ever see this my current time is a 21:09, and I am a freshman in high school. I'm trying to stay consistent in the summer, what would be your recommendation on how much to run everyday?

[@mockblue4826]

Andrew Greig during summer conditioning of that summer i ran 6-10 miles 5 days a week at sub 7 minute a mile pace for a few months until official practice started

[@PDARUNS]

Yo spencer shout out from ireland bro. Maybe a bit of a long shot here but was wondering could you help a brother put and do a running form video. Increasing stride length etc foot placement arm swing etc. I know there is other videos but your form is smooth. Help a brother out. Great videos bro.

[@maximushaynia6412]

One tip is to envision yourself racing beforehand, this worked for me and I ran a 30 second pr

[@coastalbeaches7181]

I ran a 1:30 minute pr by doing that :D

[@maximushaynia6412]

@@coastalbeaches7181 1 year later lmao

[@coastalbeaches7181]

@@maximushaynia6412 yep, I reply to really old comments for some reason lmao

[@bleepbloopbleep671]

@@coastalbeaches7181 same

[@commanderproductions]

Freshman year ran 29:06 5k, 17:37 2 mile, and 8:03 mile by my senior year ran 19:43 5k, 11:52 2 mile, and 5:22 mile. Graduated in 2018 currently been in a track club for 6-7 months 5k is currently sitting at 20:06. Want to see how far I can take it with racing it’s a passion of mine my goals for this season is to get in the 18:50s for the 5k and break 35 minutes for the 8k *Update July 23rd 2020* got my 5k down to 19:42 in November 2019 got my mile down to 5:18 this month im writing this

[@alansamuel2454]

I'm an 17 year old in 12th grade. I have a 19:00 5000 m, 11:50 2 mile, 11:10 3000 m, 5:09 mile, 4:49 1500 m and a 2:20 800 m.

[@hungrygarfield]

I’m a senior too, I have a 19:34 5K, 5:19 mile, and 2:24 800m

[@nathanvirginelli2361]

I’m a 15 year old going into my sophomore year. I have a 16:55 3 mile. 11:08 2 mile. A 4:54 1 mile. And a 2:08 800m

[@PP-fd7ew]

Hey, I run a 20:06 too. But I’m a freshman

[@OfficalNovaRBLX]

@@PP-fd7ew I ran a 19:48 for my freshman year so far

[@TheSandySammich]

For me, blanking out to only focusing on my breathing helps me control my pace as well as keeping myself relaxed. Turned my times from average 22’s to 18’s in 3 months. I have several local races I plan on winning 👍🏽

[@brianbruno1786]

I love you Spencer, but not as much as Emma does😔

[@westlee1626]

I wish I had more time to improve and run in high school. If your just started out running cross country running in high school give it your all. Train train train! Because your gonna have so much regret your senior year like me. Grind grind in the summer. Run run run! Unlike me. I’m now a senior and regret. I had got poison oak this summer and couldn’t run. Ruined my senior year. Put in work.

[@nathangiordano2014]

Thank you for the info Spence, I’m a freshman and I just ran my third 5k ever at 18:21 I hope these tips can help me to get to where you are. Thanks!!

[@michaelrinella5596]

How should you pace the race

[@tuckh5110]

my coach likes to say that your first mile should be about 10-15 seconds faster than your goal pace, usually the first mile of a race will always be the fastest but there are other strategies out there though. second and third mille try to hold on and push if you can. this is more like a HS strategy for running a fast time

[@michaelrinella5596]

Tucker Healy thanks

[@andrewmccool5923]

It should depend on the person. I personally like to negative split (faster the 2nd/3rd mile) because I get motivated passing everyone else when they’re slowing down, which makes me speed up even more. However, to do this you need to make sure you don’t go out too slow. Conversely, if you’re a shorter distance runner or sprinter, running a faster first mile or third might be the best bet. For distance-oriented runners, even splitting is great but hard to implement. Just experiment and use your strengths to your advantage!

[@tuckh5110]

Andrew McCool exactly I agree partly, 2 races ago was the first time I tried out negative splitting and it was a lot of fun. But I don’t think that’s necessarily the best strategy for running a PR at least for me, and because who knows when you could have a breakout runs and you just feel amazing with a first fast mile and could keep that pace for the rest of the race. But yeah negative splitting is another strat that works for people and it was a lot of fun when I tried it out

[@zohaib6423]

I’m in 7th grade. I just started cross country this year and my 2 mile is 14:41 😁 Edit: I did another race and got 14:31

[@ally1260]

ZZ0MBI3 I’m in seventh grade too!!my two mile was 20:34 and Today I had the district meet And I improved.Now my two mile is 16:23

[@zohaib6423]

Awesome! I have the district meet in 2 weeks

[@milesdancy68]

ZZ0MBI3 I’m in 8th and my fastest so far is 13:22 which I got yesterday, also, where is your district meet, mines in 2 weeks also

[@mattglasgow4383]

My fastest so far is 12:06 want to get it to 10 (eighth grade)

[@zohaib6423]

Mr. E Woah nice, Cypress Texas

[@nathanmontes482]

Got a meet this Friday my first meet was 26:45 then my 3rd is 24:45 I'll tell y'all what happened 😤🤙

[@tateashcraft2199]

Nathan Montes u never told us

[@NotJamie]

Freshman year my first 3 mile was 28:54 and now I have a meet saturday and am shooting for 23:30 (I'm a junior girl)

[@dominoperson5]

Thanks Spencer! I love your content and these tips are helpful. So far my season has been going great and my team is a big favorite to win state! XC season hype!

[@grassy7209]

When I was a Freshman and Sophomore in High School I started running as soon as the season began, but this year I started running 4 weeks before and I can already run a 5k under 22 minutes. Kind of crazy how preseason workouts really help. And I also plan on running throughout school to further improve my distance as well as time.

[@carlinreeves8806]

@theathletespecial I struggle with running an on pace 2nd mile in my 5k’s. Do you have any tips?

[@aidandelarosa9377]

2nd mile is absolutely the hardest in a race. The most important thing is to keep a consistent pace and let the race come to you like Spencer said in his video. Remember that you’re not the only one hurting, every single person in that race with you is hurting at that point. Persevere and kill that final mile

[@ActComplicated]

Carlin Reeves I think the easiest way to run the second mile is to go with someone else. If it any point someone is passing you in the second mile try to stay with them until the 2 mile mark and then try to pull ahead from them. It’s easier to chase someone down then it is to run away from someone and mile 2 is by far the hardest to run alone on.

[@Evan-jx4ro]

I have been looking up to you since I started cross country. My first freshman race this season I got a 17:30. Now I'm going for sub 17 at the next race.

[@terraflow__bryanburdo4547]

Remember the part about being patient and letting the race come to you. HUGE in scholastic XC.

[@ahhgocrazyjordan5492]

landon. I’m a freshie and I was happy with my 25

[@zeauxx8351]

Nice I ran 17:10 first freshman race

[@aidanhennessey5586]

1.6k likes to 7 dislikes. That’s quite a good ratio

[@TrilogyNjStorm]

U said u we're on the phone with Rey Rivera from old bridge? I asked on another video how he was doing he went to my high school were I ran also heard he had an injury was wondering how he was doing?

[@beanbog182]

When I watched you at the beginning of the summer, I was running a 20:50 5k. Now at the beginning of my sophomore season, I'm at a 17:50, thank you so much for inspiring to be a better runner

[@dmrkt2964]

What was your work out

[@beanbog182]

@@dmrkt2964 just K and 2k workouts, with 1 mile repeats every other week.

[@beanbog182]

@@dmrkt2964 1500m, and 3ks

[@dmrkt2964]

Onen Dogs and trees can you tell me like your actual work out schedules

[@williamkaye656]

My biggest change that led to big improvements was summer training. In my 4 years, this is the last time I really took it seriously and I trained over summer and hit 500 mile club. This season I’ve crushed every workout so far and PRd in both meets so far, going from 20:03 in March to 19:14 now. I’ve been doing core every other day about for the last 2-3 weeks and getting in the weight room like 2-3x per week. This Saturday I’m hoping to break 19!!

[@codyeastwood6217]

Did you break 19 bro?

[@xgunner9834]

@@codyeastwood6217 yeah

[@xgunner9834]

Sry this a different account but I’m the original commenter

[@codyeastwood6217]

@@xgunner9834 That's what's up bro I believed in you all these years. Good shit!

[@xgunner9834]

@@codyeastwood6217 lol thanks dude. Been a rocky road since Covid but I’ve started getting the legs moving fast again

[@jacobdonkeybut1089]

Good luck to everyone running cross county this year trying to get 18:45 by the end of the year in I’m in the 8th grade

[@BigCamGod]

Jacobdonkeybut 10 are you guys running 2 or 3 miles?

[@thesauce_6925]

I'm a freshman and it's my first year in cross country, I run 3 miles at 26 flat, extremely slow but I finish incredibly strong, I sprint the last 170 meters with a speed of 14/16 mph but die so much more afterwards.

[@daveygeorge4861]

Don’t spring the end put all your effort into the middle in the race you, if you run the race very hard you shouldn’t have enough left to sprint your fastest at the end

[@thesauce_6925]

@@daveygeorge4861 it's not that my legs are tired it's more like I can't process oxygen fast enough for me to use, so I slow down and then at the very end I kinda just take a risk, either I keep a pace and lose to the guy behind me or sprint and possibly pass out. My lungs just aren't meant for Xc mine are meant for 100-200 meter sprints

[@adamoporto7406]

got wood bridge invitational this Saturday wishing to break 16's... thank you!

[@xxgodisgreat1598]

Wrolly same lmao today is the big day sir

[@xxgodisgreat1598]

What school?

[@adamoporto7406]

@@xxgodisgreat1598 cajon high school and you?

[@viivanaa]

Wrolly i ran at woodbridge yesterday too😂

[@adamoporto7406]

@@viivanaa It was PAINFUl, but fun.. missed homecoming for it :)

[@solomonshepherd7409]

When you live in Alaska the season ends in October...

[@itzfuze3346]

ahh just a normal day coming back from cross practice and coming home an seeing spencer post a video (perfect)

[@chicoswaytv]

I love nic

[@jjd381]

otine

[@sarahjuhn7719]

woah this popped up in my recommend a day after i ran 21:15

[@kookie3662]

Hey Spence what type of watch you run with Also thx for the tips 👌👍

[@mmmmmmmk]

i think it's the forerunner 235 - looks the same as mine

[@benjaminschubach3676]

Bro I cracked up at the beginning with the blooper, A+ editing job!

[@JackHammond]

Hahaha love the intro bro 😂

[@hugomunoz2983]

Thanks Spencer, I got a 5k race tomorrow. Tip from me: LISTEN TO MUSIC THAT MOTIVATES YOU

[@YG0Julian]

Im a freshman and I run a 18:32 which isn't to fast but I'm happy with it becuse im coming off a knee injury with no winter spring or summer activities

[@Carlos-hx7xn]

Im a junior my time has been 20:44 my sophomore year i ran 23:55

[@uriahguthrie4113]

You couldn't of posted this like 5 months ago😂

[@adilmzese5346]

For my summer runs what worked for my way waking up 5 minutes before I was supposed to start running. I was great

[@DTBOSS19]

Having problems with tip 4. I’ve put in the work, but when I get into the race I just start to panic

[@Joeysub4]

Have a plan. Know exactly what you're going to do in the race. How many people you plan to pass, how hard you'll take the hill, how strong you'll push it near the finish, etc.

[@dymza]

from personal experience, don't sprint/run really fast when the race starts. I did this in my first race and then by the first mile I felt like I couldn't keep going and I started walking. so even if everyone is ahead of you at the beginning of the race just know that at some point they're going to start to kind of fall behind from where they initially started at the beginning of the race and it'll definitely save you some energy for the rest of the race.

[@josegtorres1148]

Great video Spencer thanks for tips I’m hoping brake 16 this week

[@adrenalinemadness3340]

You should put in the hoodies “cross country” or “XC” behind the logo of the athlete special

[@NoahStJohn-ou6cr]

Don't he do track too?

[@legobuilderaron9157]

what are all of your pbs for say 800/ 1500/ mile/ 3k and 10k? on track

[@kyliep9551]

Omg and for the love of god use the porta potty

[@TotalRunningProductions]

I can relate to your intro bro

[@mattfromwiisports7779]

I’m 18 seconds old and my best mile time is 12 seconds hopefully in the next 5 minutes I can improve and cut that time down in half

[@Wflips]

I know nobody will see this, ,But you did

[@Evan-kj6ye]

I just did a 11:59 3k on a hilly course. I’m not very satisfied with this time, is there anyway to improve my time? I do around 3-4 miles a day and 6 miles on my long distance.

[@ActComplicated]

Every couple weeks, try to run a little further so maybe a 6.5 mile run for a couple weeks, then to 7, and so on. Also try to have a couple 5+ mile days maybe once or twice a week. Just work your way up to a higher mileage.

[@Evan-kj6ye]

Act Complicated Ok, should I be working on speed aswell?

[@ActComplicated]

Evie It depends what you struggle with, your age, and what part of the season it is for you. Normally I would do 4-5 weeks of strictly building mileage and going on runs maybe one or two track days of 1ks a little under race pace, 800s, or something like that. My favorite summer runs we’re going on 3-4 mile runs a little over my target 5k pace. If it is mid season or early season it is harder to drop time but obviously still possible. I would recommend increasing mileage and maybe doing 1k repeats at race pace or a little below race pace (depending on how many you do) For example if you want to run a 17:30 5k, you could do 6x1000 on the track at around 3:20 per 1000 with 2-3 minute rest. Either way, you just have to trust your coaches and if that’s not enough, if you are running 3ks I would go on a 4 mile run after practice everyday or in the morning before school. I hope this helps.

[@Joeysub4]

If speed is your problem, then run intervals once a week, such as 6×800m, 4×mile, 10×400m. Vary them. Do tempo runs about once or twice a week. About 3-5 miles at slower than race pace but faster than a long run. My coach calls it a comfortably uncomfortable pace😂. Also, run a long run at least 2x per week. 6-8 miles at a relaxed pace. A conversation pace. You should be able to have a full conversation with someone during a long run. It is solely for recovery.

[@Baconcatboy]

It's my first year as a middle school runner and my pr is 12:52 in a 2 mile

[@sportswiz2050]

Started watching you a week ago and I can’t stop thank you so much to help me get a consistent schedule and help me get better

[@TheBocajBoy]

Wow this is the first one of these videos I've seen that actually has 5 solid, original tips. Leave it to theathletespecial to absolutely kill it🤙

[@ksteege]

This video posted 4 hours ago and boom you are over 10000 - Congrats Spencer!!!

In two weeks I dropped my personal best by 2 minutes and 15 seconds!!!!!!!

[@kingpowerlifting5985]

There better be a fucking season this year or ima be pissed

[@JamesTheGoddess]

I just finished my 4th ever xc race and got 3rd place

[@amgilsenan03]

FucBiches SmokeCok dang ur cool

[@anthonyhardaway1835]

Thx man I'm in college rn and I've been mad at myself because I have running the same time in the 6k and 8k .I'm looking forward to a good race 😎

[@killianarlt7836]

First meet I had as a freshman was a about a 24 flat, at the end of the season I PRed at 18:39, and got the best effort award at the end of the season’s banquet

[@Doot_Hunter]

I’m a sophomore in high school and currently at a 18:49 pr. I’m kinda scared cuz my coach said I’m guaranteed to go to districts and this will be my first year going😅

[@Doot_Hunter]

Update: last week I ran feds and pr’d and got an 18:42. I ran districts and sadly missed my pr by a bit and got an 18:50

[@Randomsausage]

Run 10 miles a day, wtf. You tank

[@danielgirmay3952]

I am 1 day old and I can run 5k 10min is it good ?

[@coconautog]

How should u pace? Idk, I hear like speakers n coaches will say start out decently faster than usual but not all out. But when I ask the racers that beat me by a landslide they always say start off the gun as fast as possible for your first mile(I'm HS), the other 2 is just mental. Any thoughts on that?

[@aaronlodwig2389]

Definitely should not go all out first mile.. I'd say chill the first mile and work off adrenaline while still going a good pace and hammer the second mile and then the third is mental

[@eGambill]

Random. I like your ears.

[@ninobueno3747]

Dude you’re so awesome!!! Thanks for the content! Also I’m really interested in the sweaters!

[@rainbowunicornkitten10b3]

Okay but... I'm just slow

[@maliksalem1207]

Competitive distance running is 95% talent, I along with most people, will never run come close to running at an elite level. If your parents were not gifted distance athletes, I suggest trying something else.

[@eddiekhanna9620]

I guess my tip is just to enjoy it, if you hate it then your never going to be able to push yourself to your fullest. Enjoy and be consistent

[@craftavrila8704]

Alan Westfallp how do you enjoy it even when its mentally and physically torturing? My time isnt great for 3 mile and i have my first meet next tuesday

[@ssgssleo2893]

Just on Thursday I ran a 19:04 5k, I’m really excited for next Thursday to break that barrier and run in the 18’s

[@benjamingruber6212]

How do you know when to take over. It’s hard finding the right time to drop the hammer and kick it into the next gear. I feel like I’m stuck and can’t push through

[@mcmangoofficial5336]

It's always good to have a friend/training partner throughout the season also.

[@aidanlatourette3770]

I watch you and Zack levet all the time and you guys are the best, you guys have helped so much, I started this season as a freshman running 23:00 and now we’re 4 races into the season and i just got 18:57, Pennsylvania state championship is the goal eventually!! Keep doing what your doing it’s so helpful!!

[@samanthawilliamson9156]

I recommend watching over comer I went from being averaging 8th place every race to winning the movie is not only heart warming but has great tips

[@joachimgutierrez3335]

Have a race tomorrow want to run a fast time to get my spot back on varsity and eventually hitting my goal of my somphore season , Wish me LUCK!🙏🏽

[@kanehiro4635]

Lmfao the irony of talking about being relaxed, great tips Spencer. Wish you, and your team the best this season!

[@charlieschurmer5454]

Everyone here’s like “oh I ran 25 now I’m running 16” Me running 1830 freshman year, then 1828 sophomore year ;( (First race was yesterday for my sophomore year tho, hopefully I can break 18)

[@TheDustinExperience]

I wish I had run cross country.

[@grahamroseberry8069]

My first XC 5k was a 26:30. After six races I set my current PR of 21:14. I ran a 21:47 at state last Monday and placed 10th (my division is like, one of the bottom 2 in the state) and my team won 1st. I really wish I would have joined XC earlier. This was my first season and last season because I'm in my senior year :( I only got to race 7 races the entire season, too

[@b123me]

I’m in 10th grade and have only been running for 3 months and have a mile time of 5:28 and I lieterly signed up late for cross country this morning tomorrow is my first practice I’m excited to do this XC season!

[@JoshNishitani]

so over the summer you recommend mileage (with a long run each week), no other workouts right?

[@baileycampbell7380]

Joshua Nishitani honestly for my entire summer I just went out and ran 5-8 miles a day at a set pace I felt comfortable at and it’s doing good so far(plus long run) also Vo2 maxes help a lot to keep your best pace going

[@JoshNishitani]

Bailey Campbell great I’ll keep that in mind. I’m transitioning into track and XC from soccer and have currently been training for a marathon, so I’m looking to see how different it will be. Definitely like the idea of high mileage

[@baileycampbell7380]

Joshua Nishitani higher mileage is super fun if your body allows you to get that high, I do moderate mileage(40-50)

[@holidaywhiteboi5372]

My XC season I improved steadily from 22:40 to a 20:17. And I planned on sub 20 but I guess I was moving too fast? I got a muscle strain in the calf area and have to recover for indoor track. Makes me mad, but I rather sprint than run long.