Going from a

Breaking 17 minutes has been one of my lifetime running goals and through some hard 5K training, I was finally able to hit it! This is how I dropped over 2 minutes in the 5K in one year!
Instagram: / tylerspeers
Strava: / strava

[@di3g04]

Summary: more milage weekly. You're welcome

[@liamvasquez2548]

Not necessarily

[@tylershaughnessy4726]

Yeah, just do 5 miles in the morning and 5 in afternoon and 16:XX yeahh

[@ryanjung4416]

Fuck no, that’s the worst advice ever😭

[@old_fools_gold9647]

Freshman: 22:47 Senior: 15:32

[@TylerSpeers]

That's awesome!!

[@georgekeith3888]

What were your sophomore and junior PRs?

[@thesmarty9616]

Sophomore and junior prs??

[@old_fools_gold9647]

Sophomore: 18:07 Junior: 16:12

[@saiguvvala3598]

Yo you’re like me! I’m a freshman, at the end of XC I got to 21:32 from 24:38 and I am improving like crazy in track now, I’m aiming to start at 16-17:30 min 5k by the start of sophomore (may sound tough but I’m practicing like hell) , wish me the best!

[@camcam800m]

Amazing job, Tyler. Keep up the great work!

[@van7915]

Freshman year of cross country I was new to the sport I was also terrible my 5k was a 26:something it was that bad I don’t even remember. Sophomore year roles around 5k time 21:50. Junior year I made Varsity pr 18:51. Senior year 18:23 I hope to hit sub 18 before the end of the season. I wish I could run a 16:42 but I’m happy with how far I’ve came being very new to the sport

[@theyeti5273]

I freshy who ran 18:05 this year

[@king-qi2ks]

@@theyeti5273 I’ve seen freshman’s that run 15 minutes

[@theyeti5273]

@@king-qi2ks dude that was like a year ago lol

[@harrisonthegr8526]

@@theyeti5273 what do you run now?

[@theyeti5273]

@@harrisonthegr8526 15:24

[@BurkeHeltzel]

Freshman year: 18:22 just got done. My goal is to beat 15 when I’m a senior.

[@optimatus.]

18:22 as a high school freshman? Jeez you could go pro by the time you’re in college.

[@epicrival8047]

I ran a 20:43 last year and this year I ran a 17:25

[@TylerSpeers]

That's some major improvement!! Congrats!!!

[@jmandabs7052]

Good job man, I’m trying to get 16:30 for my senior year

[@dmrkt2964]

What was the workout for that

[@laurencesdaddy6392]

EpicRival how?

[@NathanHeaver]

i ran 17.26 last race lol

[@zhoudada6293]

I had like a 22 something my first freshman race last year and now i hit 16:32 in my conference sophomore year. I’m going to regionals on Saturday and I’m excited :)

[@SotaMaehara]

Awesome vid man, 2019 was my breakthrough year too where I went from 18:01 to 16:46 so I might make a video about this too lol

[@RajuShaikh-pl9xc]

How can you Please give one tips

[@bentprogamingyt]

No way i ran a parkrun in 18:01 this week!

[@SotaMaehara]

Update, it's now 15:40! I've made vids on it on my channel

[@jameshenry6655]

My very first 5k ever was in 10th grade cross country, and my time was 27:40.... It's so unbelievably slow, but it was a start. By the end of that season, I got down to 23:40. Now, fast forward a year, My very first 5k of the season in 11th grade was a 21:43 and by the end, I got down to a 20:42. I am now going into 12th grade, and my goal is sub-18:30. This is the first year I've actually summer trained, and right before this summer, I ran another 5k and my time was 19:46. Improvement is definitely showing.

[@chip464]

Did you get the sub 18:30?

[@user-so8kx7uj2x]

I remember when I was 14-15 years old and running 5ks in about 19minutes...trained alone, with poor knowledge, in just 3 months...of course I was athletic before. I was playing football and after these 3 months, I quit for football again and after football I tried again quite many sports and then stopped for studying. Now I'm trying to keep balance between studying, running and gym

[@tess_548]

I started out my first season of xc running 8-9ish minutes a mile and by the end my PR for 3 miles was 21:01

[@thorgod0824]

I’m in pace to do pretty much the same from cross country states 18:45 and than early season two mile 10:49 with no competition Update: I ran 17:20 so far and still going for 16:40 this season

[@endurance1565]

1 year ago i ran a hilly 5k in 25:18. 2 months ago ich managed to ran a 39:49 10k. And next staurday i'm aiming für a sub 19 5k

[@turnoverbros]

Freshman: 19:25 Still Freshman: 19:25

[@samlebahn7534]

Nice license plate blur

[@masongansz7488]

I went from 20:48 to 18:35. I started the season with a major injury and had healed 1 week before the first meet. I ran a 25:12. 2 months later tho, I ran my pr at states

[@vixo2259]

How it’s going HS Freshman year Started with 27:56 Ended With A 23:21 HS Sophomore Year Started 20:12 Currently 18:27

[@mellothegamer9721]

I only ran XC for 2 years in HS 11th grade- 20:25 (2018) 12th grade- 18:29 (2019)

[@oscarjose2013]

Mello💯 is happening to me right know, I ran a 17:16 my junior, and I hope to run at least a 16:30 my senior.

[@RajuShaikh-pl9xc]

@@oscarjose2013 please tell me some thing about that to crack like you

[@jarritosbrown5804]

Hey man! Could you please show what your training plan was for at least one month, or the whole year?

[@MrSergecj]

5 flat in a mile and 18:42 in 5k - thats a little weird to me. I always thought that 5 flat mile ~ 17 flat 5k. Well at least for me.

[@TylerSpeers]

Usually I think that 5 for the mile 11 for the two mile and 18 for the 5k are all about the same skill

[@MrSergecj]

Tyler Speers well according to Jack Daniels 5:00mile ~ 17:05 5k

[@TylerSpeers]

I've always found Jack Daniels skewed towards faster long distance times. For example, for my 5K it says I can run a 2:40 marathon, which I can DEFINITELY NOT do, but only a 4:51 mile, which I can definitely do! Race predictors are really bad since they use a formula that doesn't adapt once you put in so many miles for a race.

[@turbo8355]

MrSergecj my friend has a 18:06 5k but 4;44 mile

[@MrSergecj]

turbo for me that sounds crazy. I think with a bit training your friend can run 16 min, but maybe I just don’t understand something.

[@nro337]

Great vid!!

[@robciervo]

What was your High School XC PR for 5K? Just curious to see how you improved from then. Thanks.

[@josephkennedy1954]

I keep my log on the garmin app 🤷‍♂️

[@TylerSpeers]

That works too! I use Strava as well

[@yodelinginapool2623]

I’m becoming a sophomore now, going into my freshmen year I ran 5:32 at my time trial recently ran 4:36 at a time trial

[@WydPerky]

Tips?

[@yodelinginapool2623]

@@WydPerky sleep is very important try to get 8-9 hours, dont sprint mileage and just lift and dont skip runs. If you do everything you have to do it is very important to be patient and dont shoot for a certain time if you do that you never end up hitting it

[@eclipsesmind7950]

Yeah I ran a 5:20 mile last year now I run 5:00, I’m injured right now tho so I can’t run sadly

[@luisc1169]

i went from 23mins to 18:30 in 5months. Last season was barely my first year doing cross country as a junior! Wish I would’ve joined younger

[@luisc1169]

got shin splints from overtraining though on the last week of my cross country season. SO DONT PUSH YOURSELVES TOO MUCH

[@uMsubathi]

Great video 👍

[@tomaslopez23]

How many miles per week were you running during the season?

[@TylerSpeers]

During the season, I peaked at 60 and immediately started dropping mileage until the end

[@screenstream1005]

Freshman 18:16 Sophomore 16:48 on an extremly hilly course

[@peteplayz-norskgaming5723]

ScreenStream weekly mileage?

[@screenstream1005]

@@peteplayz-norskgaming5723 gradually build up, I'm now at around 65miles a week and I'm probably in ~15:20 shape

[@peteplayz-norskgaming5723]

ScreenStream 👍, what pace do you do you easy runs at?

[@screenstream1005]

@@peteplayz-norskgaming5723 very slow, between 10kmh and 12kmh, I think that's about 9:30 per mile

[@pjswag2118]

@@screenstream1005 hey how are you doing these days?

[@thewolfman540]

Awesome video thanks for making it very helpful

[@TylerSpeers]

Thank you for watching!!

[@plantbasedethos5726]

Good stuff that's a great time actually

[@loganstjohn6964]

Oh my gosh 18 minute 5k? Your life must have been so tough lmao I wish I could run that

[@EpicGamer427]

for some states it won't even get you on varsity, some states like california have jv guys running in the 15's for the three mile so a good time is relative (18 min 5k is still insane though)

[@dislikebutton7808]

All the way back in 10 grade I ran 25 minute 5ks on average. As the summer rolled around that time I aimed to get that sweet 18 minute 5k. Which seemed impossible at the time. All I did during the summer was run 6 miles a day by myself. I was determined to one day achieve that time. Fast forward now into my 11th grade year I managed to beat my PR with a time of 18:28 on a course known to be extremely hard to run on. Although I'm not there yet. I'm still happy that I managed to shave off almost 7 minutes off my 25. Overall in conclusion -Ran 6 miles Everyday -Be determined -and Aim for a reasonable time (Remember this will probably not work for everyone. But it did help me alot) From NV

[@aydriebrown1290]

I have neck pain from result of braces would this pain make it harder to get to my full potential?

[@MrRKO-lu1ho]

I cannot even run 5km in a stretch, i do a mile in 8 mins... How can i imrpove my stamina it is so bad. After that mile i feel like i should juat sit down.. How to improve?

[@BobBob-uv9fq]

I’m putting 10 yrs into running marathon under 4 hrs when 60/ but focussing on strength ,low resistance etc if I don’t do it hopefully I can still be strong and fit /53 yrs now ,ran 12 miles 1 hr53 fairly comfortably,but injuries is something I need to cut down on/ incidentally love the training but use all sports not just relying on high impact

[@tomclay3153]

Hi I'm Ryan, and my life is kinda crazy

[@kennethmcwilliam186]

Hey there, I’m 13 yrs old and these are my times for the 5k and 10k. 5k March 2020: 18:12 June 2020: 17:47 July 2020: 17:11 August 2020: 16:50 ( Current PR ) 10k May 2020: 38:52 June 2020: 37:50 August 2020: 36:39 ( Current PR ) The first time for each distance is the first time that I have time trialled each of these events.

[@jamesmcgarvey5844]

Ur 13 and u run a 16:50 5k

[@gabrielbest86]

@@jamesmcgarvey5844 exactly lmao

[@runnerrunner5727]

@@gabrielbest86 pretty sure he does run that time tbh its pretty achievable at that age if you run around a track very bright future ahead of him.

[@king-qi2ks]

Idk man you don’t look 13 in your pfp and your account was created 8 years ago, so that means you made a KZbin account at the age of 5? I don’t think so, nice try tho

[@WinstonKonopinski]

He could be using his dads account and remember nico ran 13 at freshmen in hs.

[@Mrfreshtollgate]

Do you know your Vo2 Max (lab tested)?

[@InFeSs]

Could You share your traning plan? What execises? I get had 60 miles but I'm sure u didn't run only easy runs. How many hard workouts in one week? What kind off?

[@thelordmanell869]

if you run 6 times a week then it's 4 easy runs (40-50 min at aerobic pace) and 2 hard workouts

[@maverickaguilar2117]

Omg what state do you run in?? I run in GA and usually the top 20 run 16 and 17 and in the middle is 18 and in the back it’s and 19s 20s and under if I were to run 18:48 over here I would get at least like top 30 or 40 and if you we’re to run a 16:42 over here you would literally get first place

[@TylerSpeers]

I'm from Virginia!

[@maverickaguilar2117]

Tyler Speers oh okay awesome!

[@evancrane5744]

Went from 18:44 freshmen year to 17:05 last weekend at my district race sophomore year. I still have 2 races left, wish me luck

[@jacobfaughtrunningproducti974]

How did you end up doing?

[@evancrane5744]

Our team ended up chocking the regional meet so 17:05 is still ny pr

[@eclipsesmind7950]

I know this is from a year ago, but how are you doing now? My 5k pr was around the same as your (18:29) and I’m trying to get down to the low 17’s, any tips on what you did?

[@evancrane5744]

@@eclipsesmind7950 The best advice i can really give you is to get in a good summer conditioning, putting your heart and soul into every practice and never cheat yourself. Also listen to your body and take good care of it. In order to run a mid to low 17 I recomend running mileage between a 6:30 - 6:05 pace depending if the day is an easy day or a hard day aswell as how your body feels. Once you get in season make sure to incorporate some speed work like 3 mile repeats at your race pace with a break Inbetween and towards the middle of your season jog a half mile Inbetween each rep at whatever pace feels good and start again as soon as you get back to the start line My junior year i brought my time down to a 16:28 by the end of the season and that still stands my pr as of now and because of that improvement in xc i really exceeded in track and ran a 1:59 800m and a 4:28 1600m this past season

[@medievalcatguy6776]

I have a 18:56 5k, and need to break 16 to qualify valley this senior year... Got 5 months to train...

[@Dc-hr4se]

So you basically run 10 miles 6 days a week?

[@Joeysub4]

More like 8 then 4(double), 6, 7, 12, 6 then 6(double) 11.

[@jkepic9068]

AYO THATS CRAZY MY RACE IS TODAY AND MY PR START OF SEASON WAS 18:48 AND NOW IT IS 17:24 BRO WISH ME LUCK

[@aidankuhn6776]

Running more isn’t always the key it is one way to do it but a little less mileage and more speed workouts also can do the same thing

[@TylerSpeers]

Oh yeah definitely! How I was able to improve was just by adding the mileage!!

[@antoniolewis9984]

I've been running for a few months I've never really ran before in my life but my last race i got a 19:56 is that good? Im a freshman btw

[@TylerSpeers]

Sub 20 as a freshman is great!

[@bradenbarnes2602]

im a freshman in high school and at the beginning of this year I ran a 20:35 to a 17:54

[@donmob07]

i went 26:23 to 22:30 in one season 22:30 isn't great but its huge improvement

[@toxicblood5548]

Xc middle school (2 mile). 7th grade:15:30 8th grade:14:14 Xc High School(5k) 9th grade:21:20 10th grade:20:05 11th grade:18:06(currently on July 4th my season hasn’t started yet)

[@eclipsesmind7950]

How are you now?

[@jakegames2736]

My freshman year my pr was 21:21 and the end of my sophomore year I ran a 16:53. Still got junior and senior year so we’ll see what happens

[@abeschroeder6152]

Freshman: ~23:30 Senior: 17:48 (I could easily beat that in the shape I’m in now) College: TBA

[@lukeusmueller9709]

Is your college doing xc

[@asmru6982]

“More miles!” Thanks for not overly intellectualizing this as many you tubers do. Even 70 year old men have broken into the 16 minute range by maintaining miles and consistency! (I will say that if you’re reading this and are overweight or inactive then you need to slowly move away from your current habits first so as to not hurt or scare yourself).

[@jakerussell135]

"even 70 year old men have broken into the 16 minute range" that's false. the >70yo 5k (road) world record is 18:21.2

[@YoAblaze]

8th grade: 21:11 10th grade: 18:44 hoping for improvement next week at a race that’s really quick since it’s flat and cold

[@ashtonh991]

I went from a 15:52 my first year (junior year), to a 15:00 my senior year

[@Loppy2345]

TL:DR - RUN MORE!

[@JMach-pg1ig]

Is this a Toyota advert?

[@donaldstrasser1896]

Still have provincials at regionals my time was 19:22 and on a practice run I just hit 18:39

[@diegoherrera3262]

my pb is 18:11 my goal is to go under 16:40 for my senior yr wish me luck!

[@starurchin33]

same

[@NathanHeaver]

84 of 150 wow who were competing against lol I win my park runs with 17.30 to 18 minutes with 150 competitors.

[@TylerSpeers]

NIRCA is elite 😩😩😩

[@joshuamack6645]

I went from 22:10 to 17:24 in 1 year and three months, rant the 1724 today at the county meet and won

[@TylerSpeers]

That's incredible, keep it up!!

[@joshuamack6645]

@@TylerSpeers thank you, these vids really help me

[@nubxgmaila8826]

@@joshuamack6645 how many miles per week you run?

[@joshuamack6645]

@@nubxgmaila8826 not a lot but I do go hard every day of the week, 30-35 miles usually though.

[@joshuamack6645]

@@nubxgmaila8826 the harder you push yourself the better you'll be I guarantee you

[@samhagman5958]

This is going to be me

[@ivangechev4243]

Running for 2 months started 5k with 26 something time now my PB is 22:14 trying to go for 20~ this year hopefully :)

[@TylerSpeers]

You got it!!

[@aydenshonk]

I just got a 44 second PR (19:01 to 18:17), next I'm going for sub 18

[@MD-uu5nt]

Am I a naturally gifted athlete or something? I went from 19:01 to 16:58 in just over a year and I never averaged more than 50km (30 miles a week). In fact, I took 6 weeks off from running completely around September and set my PB about 3 weeks ago. I only took up running regularly in November 2022. Maybe I should start taking this seriously....

[@ZzzzPZ]

This year as a freshman I ran a 18:09 I was a little disappointed I didn’t get in the seventeens I work hard and try my best with workouts but I feel not a great amount of progress if anyone knows what I could be doing wrong plz comment and tell me

[@Captainsparkist]

Clash with James 1, you’re dumb

[@tgd5373]

More mileage is not always the best option!

[@grimfiendgamerz9168]

I'ma sophomore year I beat my 5k time and it was my first time doing 5k I went from 31min to 27min

[@jakerussell135]

everyone posting their progression: here's mine: 8th grade xc: 19:51.1 (but its track and i believe I have the fitness to go low or sub-19) (and thats it so far)

[@jakerussell135]

16:42 being a "iddle of the pack runner" kinda makes me laugh. one time in cross country I was at a pretty small race, only about 15-20 runners there I think. the course was 2.6 miles and I got a time of 17:41 (average pace of 6:48 per mile). I came in second place. my 5k PR at the time was 20:32

[@eclipsesmind7950]

My league has runners in the mid to low 15’s

[@chrisman9555]

How old were you when you ran a 18:48

[@TylerSpeers]

The time I am referencing here is freshman year of college

[@chrisman9555]

Oh that’s cool I ran a 19:30 as a freshman and I hated that time so I trained a lot and for track I ran a 10:52 for the 2 mile now I can hope I can run 17:30 or under for the 5k this season

[@TylerSpeers]

I think if you ran a 10:52 you're in good shape to break 17:30! You just need to work hard this summer!!

[@AnonW]

y u need notebook when u can jus use strava bro

[@rydandeckard]

Yooooo funny story my Freshman 5k was 18:48, this year (Sophomore year) it was 16:48

[@InspiNatio]

I didnt know he was from richmond

[@bsmith9088]

Freshman year I ran 27:44. Sophomore year I ran 23:44. Hoping for sub 23:00 this year.

[@michaelarobertson2]

I used to have the same shirt.

[@user-ht2cs5vu5b]

i'm a 5 foot 13 year old and in the summer i went from 18:45 to 17:36

[@clintstapleton2289]

So basically for anyone who just wants the easy version. 1. Increase mileage 2. Run quality miles don’t just do long slow runs 3. Implement weights 4. Do tons of race pace workouts running 8 minute paced miles won’t get you there

[@viporoonie7940]

First ever 5K was my senior year 19:32

[@CrocaHead]

2:20 lmao

[@dillonhach2827]

Freshman: 20:12 Sophomore: 17:34

[@bentprogamingyt]

2 years 1st parkrun 24:13 Recent parkrun 18:01

[@malharjajoo7393]

Dude, I'm running 21:30 for 5k and struggling. I could probably reach 20:00 min at best.

[@tristonnelson7399]

i ran a 25:36 my freshmen year and now at the end of my sophomore year i just ran 18:24 you never know what ur capable of

[@Bildgier]

11 months ago is 33:22 without stopped and now is 23:10 I am 15

[@heathtallon1345]

Running notebook? Strava my dude lol

[@TylerSpeers]

I’m big on Strava now!!

[@sharpjet25]

My PR last year was an 18:02 and that was off about 20 miles a week, now I'm starting to take it more seriously and running 45-50 miles a week, hoping to get into the 17s next year 😁

[@imbrennanrobin]

i am 13 in 8th grade and have ran since 6th grade so this is my third season and i recently ran a 4:52 mile but had a 19:02 pr in 5k from the spring but the past few weeks i trained and got down to 16:34 at a race yesterday. so your results are exactly what you put into it.

[@justinr1249]

i went from 20:43 freshman year and 17:21 sophomore with no training 😭

[@TylerSpeers]

That's amazing!!

[@justinr1249]

Tyler Speers i feel like i should actually train like over the winter and seeing how track season goes😭

[@turbo8355]

Puberty be hitting different

[@9livesmatter692]

I have the same t-shirt BTW! 👕 😅

[@andrewk5789]

I went from 18:00 to 15:54 from sophomore year to junior year

[@jakerussell135]

that almost seems too good to be true. 18:00 where I am (Massachusetts) is about average for the #1 runner in an average school. 15:54 would have placed you around 6th in the state meet

[@grimfiendgamerz9168]

Now I'm at a 30min

[@hansenzhang3204]

Why were you doubling for 60 miles a week? That's not really necessary since it's such low mileage--even I run all singles doing 70 mile weeks. Plus, it would stimulate your aerobic fitness more if you turned them into singles. Also, low 7's is too fast for your easy runs considering your fitness. Many elite runners will run their easy days at near 8 or 9 mins/miles. 7 is right in the zone where you won't recover OR receive any benefits.

[@TylerSpeers]

I was super new to running that mileage at that time!! Now I only double once a week for 70 mile weeks!

[@BobBob-uv9fq]

Consistency

[@TheGenesect10]

My record right now is 19:07. Gonna update you guys and see how I do in 3 months.

[@EmileKleinhans]

Almost 3 months

[@mathiashake-steffensen7595]

@@EmileKleinhans Yup, I will test it out probably this week and let you know. :)

[@damodelkitman7481]

Running is just like being in the military, you need the basic training first , and than you see some combat 👿👿👿

[@JamesStevens013]

garmin. that is all

[@atpsports9842]

i went from 21:59 to 18:56 in one year

[@SouthernVelocity899]

I went from a 24:00 to a 17:24

[@andrewk5789]

I disagree. I run like 35 miles a week and i run 15:54. Everyone i race against is doing like 40-50. It’s really personalized

[@trevorallen5466]

5:10 you’re welcome

[@cpsjuniorhigh2255]

First race 1: 36 mins Last race: 25.50 mins :)

[@AbcdAbcd-nr9zt]

Holy shit this guy must’ve been running in the olympics or some shit 😂 16 minute 5k and he was 80th out of 150 Jesus Christ 😂