Nico Young Workout Before BREAKING NCAA 5k Record

Northern Arizona's Nico Young does a workout in Flagstaff, Arizona "that no one can do" two weeks prior to his 5k NCAA record 12:57.14 run at BU Terrier.
The Workout:
400/2K/4x400/800 (8:00 rest)
The Splits:
53.9/5:17/60.0/58.1/59.6/57.4/1:55.9
The Socials:
Instagram: / trackallaccess
TikTok: / trackallaccess
Twitter: / trackallaccess
Facebook: / trackallaccessfb
Nico Young: / nico__young__
Aaron Las Heras: / aaronlasheras

[@Dojocartwheel]

Mike smiths mannerisms are exactly what I needed from a coach. He’s all about chill/relaxed feedback instead of grind mentality.

[@michaelblack6129]

Dude is a philosopher.

[@speckrunning6901]

He sounds like one of the old horse trainers lol

[@tannerslomko]

Yeah he's very chill but also seems like a weirdo/psychopath, which is really the best combo you could ever hope for. Like a mad genius.

[@HugeInsect]

He's just annoying

[@tannerslomko]

@@HugeInsect nah you're buggin

[@tundra77]

This coaching style is so good for keeping athletes in the right mindset. When Nico is ripping absolutely insane splits he’s so chill about it like it’s completely normal and he acts like it’s no big deal. Keeps Nico from getting in his own head and just focusing on the next rep

[@holzkiewuf]

That 1:55 is crazy. "800m at mile pace" is always very hard. Ripping that after everything else at elevation shows how crazy strong most of his training is. Guy can just run all day.

[@1saacmeyers]

very late comment but bro opened in a 63 lol

[@holzkiewuf]

@@1saacmeyers Insanely, that's his 5k pace.

[@1saacmeyers]

@@holzkiewuf nah ik that but i mean he repped a 1:55 after opening in a 63 lol

[@ccbgaming6994]

Reminds me of the famous Bekele workout: 10x800 open in 60 end in 53

[@benanastasoff8980]

@@1saacmeyershe opened in 59 for the 800

[@johnk8475]

lets gooooo, flotrack WHO? this is what we are here for! Keep these videos coming guys!

[@littlerunnerboy9610]

Gatekeeping is keeping our sport from growing. This kind of public content is crucial

[@johnk8475]

@@littlerunnerboy9610 I cannot tell if that was a criticism of my comment or not (either way, no offense taken) but I agree, this content is crucial!!

[@matthiasngo2190]

The funny part is the guy who makes this vid used to work for Flotrack

[@Cmass9]

@@matthiasngo2190that’s the whole point of the comment. Gordon the goat

[@williamsmith1451]

run a 2k at 5:17 then rip some 400's at sub 60 and run ANOTHER 800 at 1:55 at ELEVATION is just nuts, and he looked controlled the entire workout as well

[@astrea00]

not to mention he ripped a 53.x 400 a few minutes before the 2K....

[@jp05598]

Yeah, a lot of rest though to ensure full recovery. Like over 8 mins after the 2k lol

[@littledarkone1995]

And then a LT mile cool down to flush the legs… gifted Af

[@astrea00]

@@littledarkone1995 I knew this guy was a talent when he ran 8:40 at arcadia with that wobly form

[@guapvi8599]

@@littledarkone1995what LT mean ?

[@mattp.4329]

I never had a coach that didnt scream. I love to see more and more coaches realize the value of leading this way

[@tuanas458]

Nah. Different coaching styles is good.

[@ezekiellister3176]

I quit a national team and didn't attend my first national marathon championship because my coach would not stop screaming and calling me names. I took that abuse for a year and had to step off

[@adiconti]

“…like, he’s about to meet his ancestors…”😂

[@bentaylor2607]

i know right smith always hits you with the best quotes out of nowhere

[@jhoncena1111]

Lmao

[@fionnbracken]

"go to sleep. just let him take you"

[@alejandrotorres712]

Sub 13 this weekend. Calling it now

[@sunnygames4948]

Bro was right

[@sahacking]

This is such an East Africa kind of thing. High altitude at these paces, with minimal recovery, is what has separated the Africans from almost everyone else.

[@youwild00]

And it's not surprising that Nico has set himself apart also.

[@mhammondsub4]

Preposterous workout. Even at sea level that’d be a great workout. Way to go Nico 👊 and credit to Mike Smith for stopping the session early. Most coaches would get greedy there.

[@mikeyarnone899]

His gulp after nicos first 400 of 2k😂

[@codyjung6963]

IDK what's more baller, Nico's ability, or Mike Smith's coaching style. Here for it.

[@robogarden5723]

Dude doesn't even look all that tired after these reps. Jesus H Christ this guy is at another level this year.

[@marcumxc]

This is what we’re here for

[@torunit4620]

Because of COVID (workouts being his only season in his HS senior year) I've seen more workouts from Nico than anybody. And each is more incredible than the last. I don't know what the Kenyans and Ethiopians who will beat him are doing. That must be off the chart.

[@T1MB05L1C3]

Taking epo probs

[@bentaylor2607]

5:33 best moment of this video. mike smith never fails to entertain

[@evancarter2322]

One of the most entertaining things I’ve ever watched

[@proyouservicesltd3652]

I have never seen a video like this before . Great job!

[@tedallison6112]

Great coach, great athlete.

[@dimabububu]

This is great. Thank you.

[@notorious414]

Excited to see Nico in person tonight

[@Cmass9]

Great job Gordon these are sick

[@Leo.Ladewig]

Keep doing these please

[@lukesuchoski8114]

excellent content

[@mattbaker5692]

Killer video dude.

[@nelz2012]

I love how the coach really seems altruistic to what his athletes are experiencing during their hard efforts. That’s remarkable.

[@jp05598]

Sheeeeeeeeesh, bringin the heat

[@laurenmillyx]

Would love videos detailing a “Week of training” including any XT or strength work as its great to see how they structure their week

[@zgk815]

I definitely enjoyed this one more than the first- I think because of the length of time. Watching 9 miles with Conner and Clayton was a slog. But also I liked how we knew what the workout was before it started here, and got thoughts behind the training from Mike Smith. As a viewer I want to know what the paces they are supposed to hit are, and the purpose behind the workout. Great work!

[@josephskoog3757]

This is hype 🔥

[@hudsonwallace9828]

Hey Joseph. This is a cool video.

[@yashs1999]

insane pace combined with the volume, nico's an animal

[@itzsebbie9637]

YOU FINALLY POSTED

[@jazandriz]

Great content.

[@ronaldlincoln2935]

Nico's mechanics have improved dramatically in just the last two months. Coach Smith is a f ing weirdo, but that's why we love him!

[@Turtlefunny]

Great job Smitts! Got the formula

[@poopy_fingers3324]

"go to sleep" haha. i found that line to be hilarious for some reason.

[@thetrinerd]

400 @ 800 pace 2k @ 5k pace 4x400 @ mile pace 800 @ mile pace absolutely mental

[@mchaydel]

Insane

[@user-xu8zv8gd5n]

Nico Young is a beast! He makes it look so easy…

[@karansingh-yy5iy]

great video! One quicky, when did he do this workout? 10 days before?

[@JDL0427]

I guess I have not posted this. I remember when Nico was fresh on campus and the running press (hats off to Flo-track!) had Nico fever. Mike Smith was very protective of him; knowing it was a huge adjustment for him to adjust to college life and 7,000 feet in the same moment. When you fast forward 4 years to see him lead teams to titles (the only point at NAU) and now individual titles and American records, it’s been pretty fuckin amazing to watch. Roll Nico.

[@edgaraguilar8333]

Lets FG!!!!🔥⚡️🔥⚡️

[@scottanderson4751]

His mechanics are giving Galen Rupp

[@leonardodionizio9621]

That’s fast af

[@bieziiflow]

GOOD Training

[@alexdc4386]

Great content but are you sure about the Jurassic park font though

[@psjasker]

The coach is epic! “He’s about to meet his ancestors”

[@ronduncan7731]

"he's about to meet his ancestors" lol

[@julesdrums6167]

Savage

[@lexifc9535]

the coach gives me maddd Barnes vibes in the best way

[@davidjanbaz7728]

I could run one of those 60 second 400's and i would need a week to recover: but I'm 70 years old. Good to reverse directions on those tight turns to stay balanced and avoid overuse injuries. Speaking as a College Sprinter and Physical Therapist Assistant 30 + years.

[@gabag0ool]

I knew ever since junior high when nico broke the schools mile record that he was bound to set new future records

[@neilsonsmith7214]

Thats a sick fieldhouse you rarely get stands like that at any of the indoor invitationals

[@wlycdgrTheEverydayWorld]

coach has big "runs the best poker game in town" energy

[@C-R-A-C-K-E-R]

How many days before the 5k was this?

[@jarretheller2244]

@ 5:36 “Nico is a bad MoFu” should be made into a bumper sticker

[@spencergambrell7819]

T cooldown?? As in threshold??

[@ArjunNatarajan]

Seems like it, insane

[@JJ-iu5hl]

8:10 Nico sneako a peeko

[@brianway4240]

I sure thought Smith allowed clockwise running. I don't mean the mile cooldown. I mean timed intervals. I thought I remembered an NAU video right after Nico got there in which they ran hard clockwise. Does anybody remember that?

[@mitchelldervin8979]

Can confirm trying to rip an “extended interval” at 7k ft+ is effin HARD. I’m in alamosa CO and that sh*t is insane

[@enkidu2562]

As a running beginner I'm surprised at the very extended rest between intervals, the longest I've ever rested is 2 mins. Can anyone give me some help figuring out when to include longer rests?

[@thisopinionwillexpire2662]

Need a Mike Smith AI for my audiobooks

[@JavierBonillaC]

It’s like watching Cheetahs playing around

[@elijahmagrini5157]

Gordon??

[@uMsubathi]

I guess we all commenting about how cool 😎 the coach is 😅

[@mattbaker5692]

Where is Bosley

[@mahalkita7351]

👁️m guessing hiz rested resting heart rate iz 24-26 max

[@722.fxbien2]

10:10 I notice that nico says that hes having some pain on the inside of his knee,I'm having pain there too Could yall ask what nico did to fix this?I just wanna get healthy again since I have outdoor season coming and idk what to do about it

[@ed_gaa6289]

My assumption is that he uses the resources at the school, normatec boots, massages, etc. alongside some good easy runs and rest

[@razr7]

Look up the saphenous nerve. And how to do nerve flossing. Cupping and taping the nerve track is helpful as well. When its entrapped in tissue it can create a good amount of knee tightness and also mimic plantar fasciitis symptoms. Good thing is it's easy to treat.

[@iba7648]

@722.fxbien2 It might be the MCL. 1. Find a video on how to kynesiotape it. 2. Get the right shoes. The problem may appear when your foot overpronates when it rolls and that's when you strain the MCL

[@JJ-iu5hl]

Yes. I know what Nico did to fix that. He went to a trainer and/or a doctor. That's how you fix your problem as well.

[@spencergambrell7819]

So is Aaron graduated or is he just doing this as his workout for the day?

[@ronaldlincoln2935]

Just his workout for the day...being a good teammate. He ran in Boston this weekend and performed fantastic as well!

[@gabrielolivares73]

Lionel Scaloni type shi

[@NikeTryHard127]

Wonder how Idaho TF is going to combat someone like Nico in their conference...

[@chapchappington2475]

Why do runners “rip” runs, what does that even mean?

[@Cmass9]

Mike Smith’s accent should be studied

[@lukahmartinez2120]

i dislike how sensitive the mics are like when he gulps or inhales through the nose

[@chrisfaemuirhouse]

Nice, nice, nice. Go to sleep

[@Thetalkspecial_]

Not a winter sport

[@doppioog.988]

what 0% body fat looks like

[@Nubako463]

Jesus said I’m the truth and life

[@Thetalkspecial_]

Get that basketball court out of there Messi no up our film basketball is a outdoor sport

[@thomasanderson9460]

Haven't seen it yet BUT I'm guessing Connor Mantz could match it :) Maybe !! lol

[@chongwong8202]

As much as I wish this to be true

[@carsonmalleet4367]

I doubt it, I think Nico’s strong suit is going to be 1500-5k while mantz is best over the marathon

[@runsrealfast9609]

I doubt we will ever see Connor and Nico in the same race again. Two entirely different runners. Conner's shortest race (that he's good at) is the 10k and thats probably a weakness for Nico. Nico 1500/5k double at the trials.

[@brucetatt705]

he needs to improve his technique. will never win a top level racea good athlete we no change in pace like stewart mcseyn

[@Nubako463]

For the wages of sin is death but the free gift of God is eternal life through Jesus Christ our Lord Romans 6:23

[@jamesromano3288]

Does Mike Smith have 100% of his cerebral tissue ? Sounds like much of it is missing.....

[@ronaldlincoln2935]

He is one inch wide and six thousand miles deep in his cognitive skills. I bet he sees new colors, infrared, and shading in runners and their minds that only owls can see!!!

[@Chester-Blackwell]

This coaching style is so good for keeping athletes in the right mindset. When Nico is ripping absolutely insane splits he’s so chill about it like it’s completely normal and he acts like it’s no big deal. Keeps Nico from getting in his own head and just focusing on the next rep