The Most Important Running Video You Will Ever Watch, PERIODization

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Download my 2012 Training Log (FREE!) Here: rungum.com/blogs/blog/nick-sy...
Suggested Reading on Periodization
Periodization Theory and Methodology of Training: amzn.to/2K64q8O
Periodization Training for Sports: amzn.to/2D1FR6Y
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Thank you for watching this video. My favorite days are those that stimulate me physically and mentally. Athletics keeps my body fit, entrepreneurial business keeps my mind fit. Welcome to the life of the ATHLETEPRENEUR!
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Nick Symmonds is a two-time Olympian and a serial entrepreneur. He is the founder and president of Nick Symmonds, LLC and the co-founder and CEO of Run Gum, a caffeinated chewing gum company that gives people a quick boost in energy and focus with their revolutionary energy gum.
Nick holds a degree in biochemistry from Willamette University. He is also an Eagle Scout, a published author, and an accomplished fly fisherman and mountaineer.
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[@nicksymmonds]

Hope you found this one a good intro to the topic of periodization. Likely to generate a TON of questions on the subject, let me know your thoughts on periodization in the comments below!

[@patrickstock8568]

You think it's ok to run all out balls to the wall PR times 6 days a week 52 weeks a year every year for life?

[@PancakeTiger358]

@@patrickstock8568 if your a competitor no but if your just doing it because it makes you feel good sure

[@addyjones1882]

Thanks nick , it’s soo great to have one of the best runners in the world give advice for free , credit to the character you are nick, have a great day

[@nicksymmonds]

happy to! I feel like there is all this knowledge up in my brain going to waste on my old legs. Hope some of these vids can help young runners out!!

[@kosukemedia]

The stick analogy is PERFECT, literally knocked me off my chair when you said to look at the base - it's 70-80% of it

[@beinfavor111]

This guy is a great teacher. Both educates and motivates through his examples.

[@nicksymmonds]

very glad to hear you say this! That is EXACTLY what I am aiming to do with these videos.

[@williemoore6778]

Nick, you should consider coaching high school or something. You seem to understand the importance of current fitness, periodization, and being controlled with recovery days, etc.

[@williemoore6778]

I coach middle school XC/Track. Most middle/high school coaches I interact with are all about beating their athletes into the ground 24/7. They understand nothing about working through a 12-16 week season or taking it easy on a recovery day for example. We are constantly working with that. I really think your energy and knowledge would be great for coaching any level from youth to college or beyond.

[@nicksymmonds]

I'm not patient enough to coach!! Seriously, all of my coaches were the most patient people ever

[@snakey973]

"No one cares about indoors..." lol, TRUE 😅

[@zacknemtsev5104]

Peaking at the right time is something I've gotten right before and something I struggled with at other times it's definitely the key to reaching your best though so I'm always trying to improve

[@nicksymmonds]

it takes many cycles to really understand how your body peaks best.

[@prestonyealy4732]

Does this guy remind anyone of Matt damon?

[@nicksymmonds]

ha! I get that sometimes :D

[@jasonpanas4628]

I was at the Nike running camp this summer and Nick was there but at the time I had no clue who he was now I watch all his videos lol

[@nicksymmonds]

ha! no harm in that. I'm quite a bit older than you. Glad you are enjoying the videos!!

[@jasonpanas4628]

Thanks! I'm getting ready to be running in college in the fall so while I train I've been watching a lot of your videos along with @Zack Levets videos.@@nicksymmonds

[@swiftrtgamingfitness3698]

Thanks man this was a great video. Usually I have to pay to get advice like this, but you being a world class runner and sharing this to us is truly amazing.

[@ayemar1660]

Guys don't let this video distract you from the fact that Nick Symmonds finished 5th at the 2012 Olympic games

[@nicksymmonds]

thanks for reminding everyone!! I was only able to mention it 3 times in the video 😜

[@djc0108]

5th in the Olympic Final during the fastest 800m race ever is bragging rights enough. The time was also good enough to win many previous Olympic 800m finals. I think most kids would be proud to achieve that. 👍👍👍

[@NotaYouTubeChannel_]

Ikr!! He deserved to win the Olympics ,not only because of the efforts but also because of his morally guided mind which (unlike other athletes ) is sharpening all athletes around the world

[@big_edd]

Third fastest 800m ever run by an American

[@denali9643]

Thank you Nick! I have followed your running and racing for years and so glad I found your channel! This particular video is very informative and inspiring, and I know the only way this white board depicts success is because of the decade of consistency which lies behind it. The 800 is so excruciating your humility is deeply admired. I am a fan and user of RunGum, 2x Hawaii Ironman finisher, road racer, bike racer and mountaineer. You can get the 7Summits!! I only got Denali and too old now to get more, so I look forward to your journey.

[@carsonmalleet4367]

Hey nick, just wanted to drop by and thank you for the content you’ve been putting out! I’ve taken a lot of inspiration from your videos and put a lot of your training techniques into my training plan. I’ve gone from my last seasons PB of 2:28 in the 800 to a 2:09 ran earlier today!!! I’m excited to see that I have potential to break 2 now and I’m glad I found your channel cause it has taught me not only to train hard, but to train right! You’re a huge inspiration and I just wanted to let you know your content really does make an impact!

[@nicksymmonds]

thank you!!!! I will keep making these videos if people like you are finding them helpful. And congrats on the HUGE new PB

[@stevew5146]

Fantastic teaching! I like how you said to try not to over sharpen before you are supposed to peak. In the middle of the season it can be very tempting to overwork too early, ie) my PCL and MM tears haunt me. Thank you for the advice.

[@nicksymmonds]

glad you liked this one!!

[@khushboorani3024]

u are a really good runner,good planner, good entrepreneur..and ur videos really help runners all around the world !!! I am the one of lucky runner to watch ur videos

[@andymysliwiec2530]

Some sage advice in these overworked times. Thank you!

[@VIV292]

Thanks I just caught this video!!! I'm in building phase(30 miles week ) for 24 hr track meet in April wanting to hit decent mileage by start of 2020 . It would be my second Ultra distance last one was 2017 I did 100 mile Mountain Ultra in 19 hrs my coach preached on about the periodisation throughout training plan and yep it worked out well Cheers for the reminder

[@DogSprayTraining]

Excellent vid Nick, really explained it well and great visual analogy with the stick - thanks!

[@malcolmhassan9888]

Brilliant information in your videos as well as insightful philosophy of the bigger picture, helpful to a lot of people coming from someone of your calibre Great stuff.

[@robertevansjr2780]

Thank you for this video Nick honestly and glad your helping runners like myself to get you where you was in the Olympics✊🏾✊🏾

[@nicksymmonds]

very glad you are finding them helpful!!!

[@michaeljohncorpuz7612]

Please keep making videos. I love all your content bruh. Thanks

[@jaredlupton6838]

I absolutely agree. The air is too dry in indoor track. Couldn't run sub 2:00 indoors, but I clocked a 1200m time trial in the outdoor season that was sub 3:00, so the air matters.

[@jadenjogs2529]

This is really great advice. Thanks a lot. It also really cool that you are giving us your “secrets”.

[@nicksymmonds]

lots more where that came from! I don't race anymore so I don't mind giving all the knowledge away!! :D

[@spencerroose5195]

Awesome video man. This has always been a topic I was curious about that I didn't understand. Thanks for making it simple!

[@nicksymmonds]

glad you enjoyed it! This is really just an intro, there is SO much to know about the subject. I linked a few good reads in the video description if you want to learn more

[@revealist8477]

1 WR. 5 NRs. 7 PB's. Nick have you ever seen an quantitative analysis that confirms that the 2012 800 in London was the _best race_ of all time?!

[@nicksymmonds]

haven't seen anything, but many commentators, athletes, and coaches have all said that it is. I do know that I ran the fastest 5th place finished Ever!!

[@terraflow__bryanburdo4547]

@@nicksymmonds What were your splits? How did they compare to typical?

[@ime7371]

There's no doubt this is the best 800m race in history. Remember being in shock watching that race with Osagie finishing last in 1:43

[@revealist8477]

@@ime7371 For sure. But in terms of records -- world, national, PBs, surely it's one of the best races AT ANY DISTANCE ever

[@ime7371]

@@revealist8477 tough one, defo right up there and I struggle to think of better races, maybe bekele 12:37 race up there but it's rare a whole field runs crazy times like this. You could have taken any one of the top 6/7 guys and they would have won a medal any championship race with those times

[@warriors4life89]

Great knowledge transfer, thank you so much!

[@xmessenger_7718]

Bro this is what I needed, I gained 14 pounds after my cross country season and im barley "getting in shape to get in shape" for track

[@misterex7103]

Nick! thank you so much! Great videos and your 2012 Daily training book!!!!

[@nicksymmonds]

You’re very welcome!!

[@roonthegoon114]

Nick I love you thank you for this I’m pretty sure you’ve inspired me to do the 800 now

[@nathanrs1016]

Very interesting video, i'll definitely apply this next season even at such a low level ^^

[@amevaio92]

best video ever from you, nick! easy to understand and i am 💯 agree with that

[@nicksymmonds]

Very glad you liked it!!

[@48webber]

thx Nick : from South Africa. luv your vids

[@robertricker2727]

I was impressed how you put everything in to perspective with your words from a business sense. The finished product which puts it into its true sense at that level a product.

[@nicksymmonds]

yeah, some people hate when I refer to a race as a "product" but my business mind always liked it :D

[@robertricker2727]

It keeps it real so you stay humble and not price yourself out of the market.

[@khankamran9907]

This is definitely my personal favorite!

[@linasbruzas4150]

Thank you Nick, now I'm reading your training log

[@nicksymmonds]

hope you find it helpful!!

[@amankumar-zx1eo]

Really one of the most important running vedios I have ever seen

[@nicksymmonds]

haha right?! title is not click bait!!! :D

[@liomanolithamallawaarachig1379]

woowww amazing, i was to lucky to get this advices thankyou vey much.

[@jeffobrien3844]

Great stuff, Nick!!! Keep it up man... This was very helpful even prepping for my next half marathon in June! (Squaw Valley Half near Lake Tahoe)

[@nicksymmonds]

glad you found it helpful! best of luck in your half

[@Ak-ig8os]

Thanks for the information

[@benjaminchapman23]

Bro I got anxiety from you sharpening the stick bc I felt unsafe the way the knife was coming at me after he shaved a piece off. It made me feel like he was going to lose it and it stick in my gut. Cameraman’s got balls of steel.

[@michaelakraka8100]

Awesome video!

[@doloreschansey9556]

This is a lot of good advice. If you look back at American track and field history, the American middle distance runners have not championed the 800m distance in quite some time. Decades. It's not like the 400 or the 100 or the mile, where we have several athletes that make it to international meets and the Olympics and get multiple medals. Of course, there is a lot more to it, but it would be nice to have two or three Americans make it to a final and medal consistently. 2012 was a good year with you and Dwayne, so I'm not forgetting that.

[@xmessenger_7718]

Thanks Nick🙏❤

[@slick7472]

Im 42 and weigh 91k only being 5ft10 and been training for three months now although I boxed for years I run a 2 minutes 38 the other day after three months of training would love to get under 2 minutes 30 love watching your videos

[@bigmike4267]

I am hoping to get a 2:05 in my upcoming freshmen year. Thanks for sharing.

[@timursultan1378]

thank you Nick

[@nicksymmonds]

Thank YOU!!!

[@jbird1777]

Wooooooooooooow! This video was great!!!!!!!! :D

[@sharonmason1586]

Thanks Coach RunGum. Great training tips! Have you seriously thought about coaching here in Eugene, just locally?

[@colinjenkins6219]

Ayee great video

[@nicksymmonds]

glad you liked it!!

[@yankaitan8648]

awesome!

[@nykia31]

This is tough in college. We'd have the indoor season then train through for the outdoor..so we had 2 championship seasons a year to work towards. I would be exhausted by absolutely exhausted at the end of May..

[@AwesomeotasticGaming]

thanks KZbin coach!

[@martybeene8991]

Great video! This is going to be required watching for my HS athletes who are just learning (slowly, ha ha) to be patient. I’m also glad that I seem to be on the right track with planning my own training for my target competitions this summer (Masters Nationals, followed immediately by NCCWMAs in Toronto - I’m 57 - now a 5000/10000 guy, but an 800 guy at heart). You kind of hinted at it, but maybe could have emphasized more how incredibly difficult it is be in that first month and envision what your main competition season will be like. Also, it’s not as if the competitions you do leading up to your main goal aren’t done with maximum effort, just that the results won’t be as good as at the end, right?

[@nicksymmonds]

yeah, you race with max effort but you don't taper into each and every race

[@bmoore5868]

so great... makes sense... man I had no idea what I was doing when I ran... lol

[@nicksymmonds]

there is a lot to making a great season!

[@AlexHoak]

coming out of college were you used to peaking in the early spring? what was it like transitioning to a summer peak? How do you do quality track work in the summer heat?

[@nicksymmonds]

In college I tried to peak in May. My first couple years as a pro I tried to peak in June. As a veteran pro I tried to peak in August.

[@kickedmarlin128]

hi nick, during high school i've got three seasons for track (xc, indoor, outdoor). So That means i've got three championships to peak for. Is it feasible to have mini periodization each season? because sometimes i've felt that I've been in different shapes throughout the year and haven't been able to step up when I had to

[@nicksymmonds]

I remember those days!! SO hard to peak three times. The way I looked at it was I was a track runner so when I ran XC I was using it to train for track. I would have a mini peak for State or XC nats, but it wasn't nearly as aggressive as the peak I would have for track. Similarly I knew kids that were GREAT at XC and they just used track to train for XC.

[@ericholmes7789]

Thank you so much for making that training log!

[@nicksymmonds]

yeah, glad i did! Glad people can learn from it

[@paulgrange]

Thanks for uploading another fantastic video, I can't find the 2012 training log or is it just me being blind?

[@nicksymmonds]

Link in the video description or google "nick symmonds 2012 training log"

[@ogm6344]

Hey Nick, love your videos and you inspire me incredibly. I have a question for you: my PR in the 800 is a 2:25 but my fastest this season is 2:30. My best first lap is :59 but my splits/second laps are so bad. If I want to get below 2:10 or even below 2 what should I do to improve my time in a short matter of time? Your the greatest 800m runner in US history and your awesome! 💪🏾

[@nicksymmonds]

going out in 59 is WAYYYYYY too fast if you want to run 2:10. Aim to have a +2 second differential between laps. If you want to run 2:10 then you should go out in 63.xx and come back in 65.xx

[@ogm6344]

Nick Symmonds thanks for the tips I will definitely work on setting my split times around there. Thank you so much i appreciate the response

[@juliuswiegand6737]

How r you now?

[@fallingoutcast]

still watching after nearly 4 years.

[@kboy6150]

"Congratulations, here's your $5" That was classic.

[@nellieeess]

I peak at the middle of the season and crash towards the end. It sucks. I’ve never heard this term before. My winter season, I got two Prs in a row within two days. After that I got sick and then still prd but not as fast as my coach predicted I would get. Next meet I got the same time and took 10 days off because I was physically drained.

[@asutoshjain3205]

hi nick, im a high school runner running xc and track (3200 main) and i really care about both of them. Is it possible to periodize in a way to peak twice a year?

[@Skibidi_Cheese]

Man i just had this happen. I ran the most absurd week of 40 miles total avg pace 5:16 And i ran a race in there too where opened 2 miles at 9:07 and then the next 2 at 5:30s And i felt on top of it. I tried to race a mile and it wasnt good man. I did a good job of taking it easy not letting loose and discipline breakdown and that one week i got trigger happy and proved fitness in training rather than building it. Before that week i did good with just rest days and 5-6 a day at 7:44 pace i did it all winter and spring and summer happened and i got excited and eager

[@nikeswoosh7575]

Just quickly scanned your 2012 log. Seemed a lot easier than I was expecting with the occasional intense day. Am I misinterpreting? Looked more like a serious high schooler's log not olympic athlete.

[@nicksymmonds]

in the fall, sure. but look at some of those workouts in July. You'd be hard pressed to find a high schooler that could run some of those, let alone the entirety of a full week or month!!

[@bungboner]

Props to the camera holder for standing in front of that knife

[@brownmamba6538]

Interesting video. Did you train a similar way in '08 where you planned not to peak at the trials?

[@nicksymmonds]

no, in 2008 I wasn't the favorite so I really made the Trials my peak. I was honestly hanging on for dear life when the Games rolled around

[@takatsu5]

So the point is during peaking, overall mileage goes down but intensity goes up, more repeats at longer distance.

[@nicksymmonds]

When tapering, decrease volume and maintain intensity.

[@takatsu5]

@@nicksymmonds Thanks, Mr. Nick! I follow 12, 16 or 18-week plans to run various distances. Each plan has three stages: basic running volume, volume with some quality (tempo or a few repeats), then a decrease in overall volume but longer tempo runs or more/longer track repeats) that follow what you indicate- maintenance of intensity. For a year could I string a few of these together to do a 5k or 10k or two in the spring with a fall marathon as a goal race? Is that the overall idea of a yearly plan? For example, when the spring 5k is done, go back to just easy running for a few weeks.

[@nicolasvaldivieso401]

Can you go over some of the swim workouts you would do while injured?

[@nicksymmonds]

yes, I can make a video like that. I pretty much just took what ever the workout was and translated it to laps. I.E. 8x400m would be something like 8x60seconds of hard swimming

[@convex2172]

Hi Nick, for how much time can one keep their aerobic gains from high altitude training when they come to lower altitude?

[@shandytorok259]

Nick, when you won your first Pre Classic 800m were you lifting already or started lifting later?

[@benjaminchen4367]

5th in the greatest 800m race of all time is an impressive feat

[@thijsbeentjes4008]

This is great for people who have 1 big competition they're working towards, but would you say it's the way to go for someone who is just looking to improve themselves? I wanna be at my best in like 7/8/9/10 years from now, would it be good to have this kind of periodization every year anyway or is it better to just train year round till a certain point?

[@snakey973]

What about when you run cross country and track? Obviously there are going to be 2 times of the year you want to be at your peak fitness

[@bennettbrake6553]

“You just won a random indoor race. Congratulations here’s your 5 bucks” 😂

[@dejanjovanovic2298]

Hey, Nick, just to ask you... A few minuits ago i watched 2008 Olimpic trials race. That is one of the best track and field moments i ever saw. You ran much faster than the time shows. You were closed and ran into a last 50 metres from the outside. And it still was faster then the time of 2008 olympic champion... What happened at the Olympics? You were not in the finall. Why? Bad day? Bad tactics?... But trials race was also bad tactics. You didn't ran 800, then 830 metres

[@nicksymmonds]

bad tactics in Beijing, but also I peaked for the Trials. I was hanging on for dear life come the Games. Periodization is EVERYTHING!!!

[@jjjjj6680]

hey nick, how much gum is in one of the run gum packs? I'm pretty sure its 2 but I wanna make sure

[@lorrshaw1]

Where is the training log link?

[@gregp6250]

How did you train for the Olympic races without sacrificing fitness to qualify at the trials? If your trying to peak at the Olympic finals were you ever worried you wouldn't be fit enough to qualify?

[@nicksymmonds]

in 2008 I peaked for the Trials. In 2012 I knew I could make the team at 90% fitness.

[@NotaYouTubeChannel_]

I started my periodization a year back. My lethal stage is coming on now and my trials are in 3 weeks. Everything was going well but being young, I ran a few short distance dashes with my friend and for some reason I don't think my body was ready for the intensity(esp cuz I had gym in the morning) and I've pulled my hamstring....what can I do? (It's a minor pull doctor says it will take a week of rest but how do I get back to running the fastest times)

[@arefanwar9774]

also when are you lifting in these phases? all of them? some of them? harder lifting sessions in some of the phases than others?

[@nicksymmonds]

lifting in all of them. easy in the beginning, then hard in the base, then a bit more technical/specific during sharpening. I lift right up till the day before a race, just lighter weight as I taper

[@maximilianmartin6408]

Hey Nick, is periodization more used for middle and long distance runners and not as much for short sprinters? Or is the base phase just filled with different training such as weight lifting as opposed to logging mileage.

[@nicksymmonds]

it is just as important for sprinters as it is for distance. The taper will look very different, but there is still periodization to the training

[@arefanwar9774]

can you provide weight room workouts for 800 meter runners with all the specific exercises that are good for track runners?

[@nicksymmonds]

you can download my weightlifting program at RunGum.com

[@sip.6551]

Does periodization work for sprinters?

[@nomaderic]

Should you still do this if you aren't a competitive racer. I run but I don't compete. I only compete against myself, would it still be optimal I don't have a timeline for anything i just want to get better day by day

[@breacadh.lae.na.saoirse]

When you say you could only hold your ideal race weight for a few weeks without getting sick, what did you mean? Were u eating in a deficit?

[@nicholasvollmer8666]

What if ur not on a team anymore and so u don't have a championship season?

[@thewashedupathletespecial9731]

Lol Watching Nick whittle that stick while facing the cameraman made me so stressed. I definitely thought that knife was coming loose and stabbing that poor person behind the camera

[@nicksymmonds]

ha! I'm an Eagle Scout!!! I know how to handle a blade :D

[@thewashedupathletespecial9731]

@@nicksymmonds Jeez talk about a renaissance man. Is there anything you haven't done?

[@sojournern]

I can't seem to get the download to work.

[@nicksymmonds]

keep trying, might just be bogged down with traffic

[@brandonbeckett6976]

Hey Nick would you suggest any amount of mileage for a 400 runner? And if not, Is there anything you would suggest i do in my off time?

[@nicksymmonds]

tbh I dont know much about the 400, I never trained for it

[@PancakeTiger358]

That’s the sprinter zone homeboy

[@brandonbeckett8038]

@@PancakeTiger358 I haven’t ran in a year trent

[@andresmorarodriguez9125]

bro, it doesn´t work anymore. i can´t download your training blog

[@paleindia9325]

I am paleder choudhary from India

[@jong-unkim6277]

4:53 Someone's played a joke on you. That's definitely Norm MacDonald.

[@utahstock12]

NCAA Coaches be like: 'OK 5k-10k guys, you're peaking XC, Indoor, Outdoor' -_-

[@nicksymmonds]

ha! I know, it is SO hard on the athletes. The coaches just want points out of them smh

[@sofiaperalta9091]

I have a completely off topic question about running. My daughter has questions about strategy in her 1600/3200 but no one to talk to because her coach is also the coach of the person she's trying to keep at bay. What should one do strategically to keep your teammate from pacing off of you and beating you in the final kick if they can outsprint you?

[@nicksymmonds]

if they have better wheels, than you have to try to run away from them. I was always the guy that would sit on people and then outsprint them at the end. The athletes that scared me the most were the ones that had the guts to lead from the gun and push the pace.

[@sofiaperalta9091]

Mine actually has always been the one that sits and sprints too! She can hit a split almost perfectly and her teammate figured it out. But shes 5 foot nothing and her teammate is 5'7" and just has the stride to take her. She hasn't managed it yet but she's getting deadly close and so mine decided to just come out hard and hold a pace that wore the sprinter down. And I guess it seems like you agree that's the best technique.

[@alanpadgett3732]

How did you lose that weight near the end of season?

[@sleeknub]

I know I’m really late to this video, but I’d really like to know more about what you said about holding your race weight for too long causing you to get sick. What’s going on there? What kind of sickness are you talking about?

[@christinevu5260]

I’m not Nick, but I would assume that it’s getting injured

[@sojournern]

why would you get sick if you stayed at target weight?

[@nicksymmonds]

its too light, not enough fat to be healthy

[@sojournern]

Nick, thanks. What you're saying is that fat is healthy to a certain point. It's a little hard to comprehend that, though I've heard it before.

[@Anon.G]

@@sojournern it's more that if you don't have enough fat it's unhealthy. Fat is an organ and you need it to function well.

[@Bcass821]

Are you still climbing Everest ?

[@nicksymmonds]

yes! just not sure which year yet. SO much work goes into that climb

[@ryankrause618]

THE STACHE