My Mile Time Over 10 Years: Progressing to Running Sub 4 Minutes - The Athlete Special

[@acrelake]

I'd like to see how your son has progressed, he must be running by now.

[@atahualpaarias1840]

@@nc8186 And his grandfather is a great trainer

[@francocruz144]

Everyone needs to watch the sub 4 story

[@elichamberlain9361]

what is it?

[@BennyMKW]

@@elichamberlain9361 one of if not the best video on spencer's channel, super dramatic super intense

[@natep3739]

After never running track I went from 7:07 to a 5:49 in one spring season, improvement is crazy until you get really fast

[@ricefarmerjawsh7653]

do you have any tips?

[@natep3739]

@@ricefarmerjawsh7653 just run as much as you can without hurting yourself, rest on weekends, do core and leg strengthening exercises(squats, lunges), do some workout and listen to your body so you don’t get shin splints

[@EzraOConnor-ui4cm]

@@natep3739I’m an 8th grader who ran 12:11 in the 2 mile and I’m planning on running the 4x8 and 1500 in track I hope to run at least 5:30 in the mile

[@Joeysub4]

not even gonna lie, with how smooth you've looked lately at race pace, I think you could potentially hit a 3:55 full mile if you go fully at it for the next 2-3 years.

[@MrJagsterS]

Quick thought about thumbnail. I'd change left text from the year to your starting/slow mile time, and right to 3:xx showing the 3 minute but blurring the seconds/milliseconds. Really hope this doesn't come as unsolicited I just love the channel and think the video could do a lot better in suggested this way

[@RunningRefresh]

Respect your commitment to the sport as well as your openness to different training styles. 👏

[@snooples]

yes we would love to see your 800 progression! i feel like we haven''t seen you run an 800 in ages but that might just be my bad memory so it'd be cool to see a progression of that as well

[@dr1s006]

lets go spencer, following u since the first sub 4 mile . Hoping for the best from a kid in greece trying to get better at running

[@BETTYBLUE_]

Great video Spencer. Really enjoyed the more introspective look into your progression and training. Anecdotally, I made a similar change in my training around this point last year (stopped focusing on hitting "home run" workouts and added way more tempo/threshold type efforts) and was able to take 11 seconds off my mile PR after 4 years of total stagnation. Good Luck!

[@ianbusche1471]

I just find it crazy that you are still at 68k subs. You’ve been there so long and I feel like you should have atleast 100k by now

[@dominofuel8050]

I'm super interested to see how this new style of training plays out for you. It seems like it deals more with long term fitness, which is what you need rather than the typical collegiate and even professional style of getting the athlete to peak at the most advantageous part of the season and then letting him drop off. Trust the process and I think you'll see some results next year.

[@ianbarnett6027]

Yes found this video very interesting Spencer especially in regards to you thoughts on training. One can certainly over complicate training processes and sometimes it is in ones best interest to keep things simple. I have tried to read as much as I can on middle distance training methods back in the 30's around the Lovelock era as amazed at the times they ran on limited training which included longs walks instead of traditional long runs. Remembering shoes and tracks were not like todays environment. Personally I think you obviously have all the speed you require but it is your aerobic conditioning that requires improving. Not necessary about massive mileage increases as it is all about individual capabilities. It is not how fast you can run a quarter in but can you string 4 of them together and this comes down to your aerobic base conditioning. I do feel you are definitely on the right track with your new training regime where you have actually slowed down in your tempo mile repeat efforts etc. Another interesting thing is how the Olympic triathletes train in regards to running ( maybe not the Norwegians though ). Mileage is not that high but their 5 and 10 k times are very good. This obviously is from the huge hours they spend on their bikes giving them all the aerobic conditioning they require. Just my 2 cents worth. All the very best. By the way personally I think you are more than capable of going under 3.55

[@robertbell387]

Yes, do the 800m progression next.

[@codyr2318]

This is a very good and realistic overview. Keep going Spencer! We’re all on your side!!!

[@nro337]

Like your mindset man. You got this!

[@startrunstop]

starting at 4:26 for the mile and working your way down to 3:59 is impressive.

[@sawsy3863]

not really.

[@clibothy]

@@sawsy3863 L bait nobody's taking it

[@sawsy3863]

@@clibothy 3:59 is obviously impressive, but when you start at a 4:26 as a freshman you're like top 5 in the nation at your age. 3:59 is like top 100 in the NCAA

[@eriklynch5006]

I love this! I Know you can do it too! I loved what you said at the end, be prepared for the trial and error and I'm looking forward to seeing the recipe that works for you!

[@infovidasupps8640]

So happy for you buddy I 100% agree Over trained for years Really looking forward to your next couple years Maybe take a look at the Norwegian training model. Lactate testing so you know what you LT2 is Lots of easier stuff

[@dallantobler6144]

I highly recommend watching his sub 4 story series. I’ve watched the whole thing through a few times, way good!

[@TheLongHaulCoach]

Yes!!! It take a while but that big aerobic base will pay off!! Stick it out! You will progress.

[@PoetWithPace]

Incredible progression. Well done 🥳

[@wardfreeman7533]

Glad to hear you finally figuring out your AT and LT2 and looking at the long game. You have a LOT left to accomplish and years to do it. Although my person opinion (since subbing your channel almost six years ago) is give the 1500/mile another year then look to the 5000 and maybe the roads. But you know you best. Go for it!

[@trofee8]

Very good analyze of yourself. From the 3 years that I run, I can tell you that less is more. This year I worked 8 months 7 days a week and I still pr'd on everything from 800m to 5km. Quality over quantitiy my friend.

[@Wasatchwatts]

First video of yours I’ve seen. As a cyclist I really liked where you said your current training is. People forget how much efforts over 2 minutes are primarily aerobic because they do have a huge anaerobic contribution. Those short efforts are also incredibly fatiguing, super easy to do them to often and never be fresh enough to do your best effort. When I ran in HS I was always overtrained.

[@zaneclone]

I think the take out is that if you stay healthy, you'll progress.... just make sure your training allows this...

[@FlyingPhoenix277]

Bruh a 4:26 as a freshman is crazy

[@MattPlays96]

This sounds like a lot of my favortie fighters. I think if you look at the true goats they are always ready. They dont need a 16 weeks camp and a 15-20 lb cut. They stay in shape and they oeak as needed. Same with body building, gone are the days of dirty bulk and hard cut but more just maintain and peak easily and often as needed. I like this man

[@bcrruns1085]

Good vid. Looking forward to the next PR.

[@kevinmshea58]

This is cool. I am pretty sure that any training system is not going to be right for every person. You stepping back and trying something different is amazing and I am looking forward to see what the results will be.

[@hershey2581]

It would be crazy to think you’ve topped out. Only way you can top out where your PR is if you mentally convince yourself of it. Just need to keep stacking good training block on good training block, and work on your mental game. Progress isn’t linear, but it sure as shit isn’t over you’re not that old!

[@acrelake]

This sounds exciting, hopefully you can do some races next season if you want to see where you are at! I started a triathlon training plan last year sort of combining the Norwegian and 80/20 methods and it has been super sustainable and consistent. I used to cycle through burnouts because I was just going too hard too often.

[@daveconvoy5793]

Spencer you definitely have a mile pb in you. 💯%

[@Shevock]

Do you think training more like a 5k/mile guy (E.g. Ingebritsen) will get you faster than training more like an 800/mile guy?

[@ethan.wroblewski]

If he focused on the 5k, as far as getting it quicker his mile would come down easy. He would get under 3:57 for sure. I think spencer has a 3:55 in him.

[@DanielNowak-xj5oc]

Awesome !

[@ReynaldoOrio]

Loved the video, butr how about looking forward. What are your goals moving forward in the next couple of season? What options do you see for yourself as you progress in the future?

[@dummieswithmoney7747]

"4:26 pretty good for a freshman in high school". Me at 4:59

[@rhidiandavies1991]

I'm not a runner, but used to compete at a reasonably high amateur level in olympic weightlifting (just about national level on a good day) and used to peak like crazy for copetitions where I would be mentally and physically broken afterwards and my numbers would drop off quite a bit for the months following. I ended up quitting due to a reccuring injury but kept training casually, nothing crazy compared to what I was doing, probably 2 hour sessions 4-5 times a week vs 3-4 hour sessions 6 times a week. What was surprising was that although I could only get within ~5kg of my best competition lifts on a given day, I could pretty much hit those numbers any given training day. It just seems that, long term, the human body performs at a high level much more consistently when you're not red-lining your training too frequently. If I had a kid who was interested in any sort of athletics I think I'd tell them to just focus on long term progression rather than peaking for relatively low-importance competitions constantly. You just need to peak for those 1 or 2 comps per year when there are actual consequences.

[@sanki7087]

Can someone explain me what exactly his current type of training is and what it mainly focuses on

[@Bweyg]

2:36 I'm just dying at this part XD "Yeah dude you broke 4 but it was at BU"

[@DanielNowak-xj5oc]

You will be a Olympian one day Spencer in the 1500m !

[@19Kamau79]

I was surprised most of true mile races seem to be during indoor season, I thought 1500m race isn't so usual in USA.

[@ericf9465]

Many high schools do 1600 and colleges do 1500. True miles are a lot more rare.

[@tizioincognito.3330]

Keep trying, training and racing. You did also 3 km under 8'00, last year. Risults will come.

[@erickgonzalez1094]

Is cool to see so that would mean anything under 3:50 means you got some talent

[@alexrogers3140]

800 progression please!!!!

[@GTK_GAMES]

I do long distance and last year my 5k time was around 26 to 27 but this year I got around 20 to 21

[@beastfightingclan6150]

letss gooo

[@getplayed7272]

I think a lot of people need to watch this video or understand the concept you just explained. A LOT of people push really hard and have those periods instead of looking at the long game. It truly is that, my threshold pace for the longest time was too fast but now I'm dialing it back. It's time for the long game

[@juanmanuelsandoval4895]

I honestly dont think you're made for the 800, maybe you should go for the 1500-5k events

[@insanity0854]

Pretty good that’s insane for a freshman I’m just tryna get under 5:30 in 8th lol

[@9MRSG]

You look much smoother now. I bet your 3k times are much faster than they were then though

[@karml9134]

Hi, Spencer. Use low-intensity aerobic training to lay the foundation, replace some of the speed training with strength training, and learn to cut yourself and pain like a Buddhist during the competition.

[@hdhdhhehe6709]

Do you do weight training? Squats?

[@youssefmabchour363]

in my opinion you could be good if you run 5k ,10k . you could run under 13:30 for 5k and under 28:30 for 10k. think about it. Good luck.

[@energyviper8465]

Before your freshman year did you train a lot?

[@battlefrontbrothers7481]

When will your next race be and how long is it

[@nathanpresswood15]

LeTtTtTtTsSsSs GoOoOoOooOo!!!

[@ethan.wroblewski]

You got 3:55 in you.

[@Chasery]

I think I've been seeing a lot of people saying this but it's nice seeing you do 1500's right now but with the type of training your doing and how strong you look, I think you would make a great 10k/Half Marathon runner. I would love to see when you go up in distance what you can do. Also because correct me if your wrong but didn't you say your dad was a very good marathoner?!? You might have it in your blood then

[@jeppejarnit-bjergs211]

interesting. so would you say your dads training hasn’t been optimal and what would actually have been best for you?

[@pr1dee]

bro said 4:26 is “pretty good” for a freshman wtf holy

[@GrahamLancaster-bj5sk]

Hi conversions dont count. Come on chap, you like confidence. "Jumps" are going to happen if you train and you are still growing. The time to graft - as you are- is the senior years (adult). You need to literally need to think like a distance runner in the Winter seasons but doing fecking hard sessions. The sessions you post for someone of your ability are poor / not a challenge even if they feel hard. I dwould love to see you come good you need an independent coach / group of runners of a high standard to push you on.

[@evanmegoulas]

Spencer brown what’s your next plan

[@bestintheworId]

Bro thinks a 4:26 is "pretty fast" for a freshman.. that's literally faster than my high schools fastest mile

[@Lebowski53]

I really do feel like American HS students push things too hard and their times are so quick, the progression suffers.

[@lacesit]

4:26 as a Fucking freshman wtf

[@elliotcasson2808]

Jesus Loves you!

[@rubenmedina9156]

I like the work that you put in the videos... but men you seem stuck... and its been like that for a long time, every time i hear the Brook story it just makes me sad for you... yes you´ve have had some difficulties but move on... i like the mile work but you should try new distances, develop your body a bit, this mile quest seems like an slaving endeavour

[@DuckRunning]

Great video spencer. Love if you can check out my videos

[@basehead617]

Nobody improves forever, people plateau or go up and down and its not rare for someone's PRs to be in college or even high school..

[@drew6927]

How tf u make money? I know KZbin doesn’t pay you well with this little views.

[@sawsy3863]

rip L genetics

[@therunner1272]

Bro

[@Postermaestro]

You're a grinder and you're training too hard. Training more and harder than the rest but regressing. I know because I'm the same. That's probably where you need a coach that is that way too, that will understand. Because even if you're doing the *same* as someone else on paper, you're pushing way harder so the fatigue gets out of hand.