RUN A FASTER 5K With These Racing Tips

[@annaaaaaa10]

my favorite quote from my coach: “it’s okay to be nervous. that means you care about what your doing. but what we don’t want you to do is let that nervousness turn into fear.”

[@xdhr9867]

GREAT VID! I'm a Freshman in high school with a 17:09 5k rn and hoping to break 17 on our next race. I feel like I always eat too much the morning before and I always have to use the bathroom right before my race so this was helpful. Keep pushing bro.

[@Pluto.planet-o8l]

Omg that is an amazing time especially for a freshman. Keep that up and you can do better.😊

[@Baosrunninglate]

I like to get on the line just a touch hungry, but yeah nutrition shouldn't be complicated! Just eat something light that won't hurt your run 🫡

[@Kinkedorpheus74]

THANKS! Though I saw this video very late in the season, I will be sure to use it in the next.

[@Nicholas-je5eg]

Thanks, I need these steps now. I wiped off about 50 seconds to a minute every race and cut my time from 25:10 a week prior to season to 20:38 at JV Conference Championships. Good luck next season, keep improving!

[@Baosrunninglate]

Huge progress 🫡

[@polarzyy]

Great video, current pr is 19:26, and i still have 2 more races to improve it🔥

[@Baosrunninglate]

Nice work! I'm sure you'll break it with a good taper and good preparation

[@DustyOCampbell]

I’m literally right around there and I have 3 races left to break 19 😭

[@Jakobeyson]

WOW!!!! SUCH A GREAT VIDEO!!!! THANK YOU FOR ALL THESE TIPS WOW!!! I HOPE TO USE THESE IN THE FUTURE AND THAY THIS WILL HELP ME IN THAT FUTURE!!!! THANK YOU KING BAO!!!

[@Baosrunninglate]

You're welcome😂

[@skibididaddle]

what in the glaze

[@Baosrunninglate]

​@@skibididaddlei guess he liked the video

[@Pluto.planet-o8l]

I am an 8th grade runner(you already know) and I have a 3k race Tuesday, and I hope that I beat my previous tine of 9:39 in first place, so hopefully I can keep my sprinting lace fir the first 1.2 miles and best my brothers time of 9:11 when he ran it. Loved the tips and tricks, and your channel❤❤

[@Baosrunninglate]

Sheesh 9:39 you're moving man 😂. ik a guy that ran that then 16:30 freshman year so keep up the good work

[@threeheadedmango1234]

Nice job on your pr.

[@Baosrunninglate]

Thank you!

[@WinterGeneral123]

Good video, I hope I can break 20 at my meet Wednesday.

[@mayurski]

boutta run my first half marathon on sunday reeeeeeeee

[@DavidChristman-q7l]

how to break past a plataeu? these are my times so far this season-20:27, 20:17, 19:55, 19:35, 19:46, 19:54, 20:16 i had a 4 race pr streak and now have been getting worse in races, my workouts are good, i did mile repeats on monday, 5:55, 5:53, 5:42, 5:42, but just couldn't translate the speed into my race. my next race is on Saturday, if you have any advice on how i can do better next race and run sub 19:30 that would be great, nice video, subbed too

[@Bob-t8e]

Ive been doing a lot of research lately on how to improve. The most key aspect of running distance is your aerobic training. it makes up for 70% percent of your race. It essentially means how well you body is able to perform with the oxygen intake. aerobic ability is closely connected to your v02 max. Because xc races are mainly how hard you can consistently push yourself, not just a spurt at the end, you need to increase your aerobic ability. This happens from a good balance between quick and hard difficulty workouts, and easier longer runs. The most simple way to put it is: Run More.

[@DavidChristman-q7l]

@@Bob-t8e alright, thanks bro. i wont be running as many miles next week because the season ends in 2 weeks so we're cutting back on mileage, we normally do like 45 miles a week and then did 43 and 42 and next week we'll do like 35 but hopefully the cutback helps me pr. if not, im gonna up my mileage in the winter so hopefully i can pr by then

[@Bob-t8e]

@@DavidChristman-q7l fs bro

[@Baosrunninglate]

I have a friend that had the exact same issue! First off remember that in xc, courses play a huge part in your time, so placements are definitely something to look at rather than time. Definitely keep recovery as a priority to absorb that training, and maybe try different race strategies. If you really want to cut some serious time off you can start tapering mileage, but keep intensity.

[@mayurski]

sub 17 despite eating dirt is p good

[@CalebHenry-bh2ht]

My pr is a 19:25 and I am the 8th my team to make states I need to be seventh the 7th runs a 18:30 and there are three meets left before state qualifiers can I beat his pr(

[@Taranoku]

tapering back a week before your race doesn't really work when you have a race every week

[@maskedduck3929]

How long do you usually shake out for?

[@Baosrunninglate]

Usually 20-30 minutes, everyone's got their preferences but the goal remains the same, get loose and blood circulating, hope this helped 🫡

[@maskedduck3929]

@@Baosrunninglate thanks brotha it helped! I’ll try a longer shake out this week I usually do a 2 mile shake out which means like 15 minutes but I’ll try a longer one for a districts pre-meet

[@legendaryspy7044]

15 min on 5k (19yo) iam cooked 😂😂😂

[@Baosrunninglate]

Those are elite numbers bro 😭

[@felix5968]

how long have you been running for?

[@Baosrunninglate]

Coming up on my 4th year now