How to Run Faster in Cross Country | Tips for a Faster 5K!
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- čas přidán 19. 06. 2024
- I've been running for the past 6 years and improved greatly in that time, so in this video, I want to share the tips and tricks I've learned through all of my experiences. I broke this video up into 2 sections with the first half being about Summer Training and the second pertaining more to racing and race strategy. I really hope that this video helps you and if it does then be sure to reach out and let me know!
If you want to see my progression over the years then you can check out my Milestat! goo.gl/5mXKKb
Live Happy.
Be Healthy.
See You Soon! - Sport
your mind will quit 1000 times before your body, once your mind is in the right place your body will follow
Yupyupyup
🙏
Well said
Quite the opposite, your body needs to be in the right place, Then it all comes down to mentality
Matt Allen my mind rarely quits on me while I run because I love running too much. I think about running while running.
Him: "Recovery"
Me: *hurts leg really badly*
My coach: "run it off"
your coach is not full wrong though, light running will help you recover faster than just not running at all.
00:07
Hydroshad HONESLTY THI
My dad push it down!
Me I broke my leg
Dad KEEP GOING!
Hydroshad righttt
Me on September 2nd needing tips
Zach: summer training
Me: uhhhh about that
On God I'm done for
Same, I did run like 2 miles every other day in the summer but I don’t think it was enough
I tried summer training and my friend didn’t and he got 9th of 143
Edit: I got 61
RamR some people are gifted like that bru but my friend ran a 35 min 3 miles and he improved so much he runs a 25 now he’s goated
Me on September 20th needing tips
Zach: summer training
Me: uhhhh about that
23:54 freshman year to 16:02 senior year, i can attest to the tips in this video, good stuff lad
Jake Dello any tips because I always die on the hills like if they weren’t thee I would be fine
There*
Over the summer my coach had us do 8 miles of hard running up hills then light jogging down them. Only way to get better at them is by training on them
Dowwgla Burger normally you speed it up a little. If it’s really steep you almost sprint up it. My cross country coach says the best way to get better at racing is to race, or in your case, the best way to get better at running hills is to run hills. Good luck :)
This is really motivational as a freshman my fastest time is 21:55 and I've been discouraged as a lot of the other guys are running 19:30s as freshman
“Focus on eating right”
me watching this while eating cookies and ice cream knowing that I have a time trial next week.
akira morris
I have a time trial in 2 days-
Dude, time trials SUCK
Literally such a mood
akira morris truu
ME
I ran a 29:28 my first race last year, 8th grade. My last race of 8th grade I got a 23:21. I did winter and spring track, and got my mile time from a 6:40 to a 5:52. Over the summer, I ran 175 miles and went to summer practice 2 days a week. My first race this year, 9th grade, I got a 20:15! 3-minute improvement! SUMMER TRAINING IS WORTH IT!!!!!1
Sean K just saying, if you did a 5:52 mile but a 23:21 5k, I think you’re more of a miler
@@Marco-yz3hs well he ran 23 minutes in November. He ran 5:52 6 months later.
I've done summer training for 2 years with plenty of mileage with much less improvement. Any tips?
ThE gAiNs
@@SDfighter1 I was a 16:33 5k runner freshman year and sophomore year(last year) I ran 50 mile weeks in the summer and ran 40 seconds slower than my freshman time, gave up for a few months(not smart) and then got back to work last summer running 50 milers again and this year I’m down to a 16:04 in the 5k. Probably the biggest thing for me is the summer miles are for build up in the legs to get strengthened but for the improvement you need to do a tonnnn of speed work during the XC season. This season we did 3 speed workouts on Monday, Wednesday, and Friday(Saturday long run) which is the main reason for my improvement, a couple other tips are eating healthy(I started last month lol) and try to do body weight workouts like squats, push ups, and especially core. I’ve got one more race this season on Saturday I’m aiming for the 15 zone
First race freshmen year: 45 min
First race sophomore year: 30 min
First race junior year: 26 min
Today’s race (senior): 18:56
FuzziestOfPonds Gaming Jesus Christ, the special needs kids aren’t even running 45 mins how slow were you
Collin Fay You didn’t have to be rude. I was in really bad shape. If you would see pictures of me from then to now you would realize how much work I put in.
Congrats! I'm a freshman. 4 months ago I was running at 22:00. Today I ran a 18:50! You put in an insane amount of work and that inspires me. Thanks!
James Hall Awesome dude! Today I got a new pr because we ran our conference meet. I got 18:37. Glad I was able to motivate someone. You only get better from here on out if you train.
@@fuzziestofpondsgaming5278 Thanks for the encouragement! Hopefully by senior year Ill be running a 15 minute. I'm gonna train year round. 😜✌️
25 minute 3 mile (Freshman year) to a 15:10 (Junior year)... I'm running at Dana Hills this weekend, I'll come back and say if I broke 15 or not.
Update: Terrible time (15:42) but my team won and I came in 4th.
Update-2: Literally didn’t pr after that season. Will come back one more time if I win NCAA D2 lmao
Jack Martinez yo Dana hills 😎 I live near that area
Jack Martinez do you know payton
Jack Martinez Hey!! I’m running there this weekend!! From mission veijo high!
See you there
I’ll be at Dana too lol
1. summer training (focus 90%)
-train more (run more)
-eat healthy
-avoid injuries (stretch)
-make a sleep schedule (8-10 hours)
-dont breakup the runs (run longer time periods)
-run with a friend
2. Racing strategy (focus 10% or maybe less)
-eat healthy day/night before
-visualize the race (know the track)
-take in energy gels
-find lighter or spiked shoes
-run with people who are slightly faster than you
-try to catch up to 3 people in the last mile
live happy, be healthy ✌️
This is my first Cross Country year and my times are terrible.
Race1: 43:26
Race2: 38:38
Race3: 35:47
I noticed that I’m getting faster but I would like to be in the lower 20s
High school?
Divine Wolf it was my first cross country season too bro i’m a junior .
30:40
26:30
27:37
22:49
You niggas are ass tf
Bro I walked a 5k when I was 9 and got a 48, how long did u run on ur first race?
Totally Original Content 43:26
I highly recommend summer training to people just joining. Even though I had lots of knee problems, coming into the season I was the 2nd fastest freshman on the team and started with 21:50 had a good headstart over the other freshman who began around 24-25. The only thing I’d suggest is pacing yourself the first mile. I had teammates who finished the first mile under 6 minutes and weren’t prepared for the course and got times over 21. I finished the season with a time of 19:52 as my pr. Not the greatest season for me but I could’ve improved a lot more.
I watch this video at the beginning of every season 💀
I decided to join XC 1 year ago when I first came to the US. I got a 43 on my first race... 👨🦲 It was not a surprise since my stamina has always been bad and It was the first time I participated in sports or did something that requires so much strength (yes,... i’ve never done any “physical things” like this since sports or physical health is not really emphasized or a big part of my old school)
However, I did improve lol
My second year of XC, I got a 31:10 on my last race. Although it doesnt seem fast but I was super happy with my progress !!!
My worst time my sophomore year was 29:31, best was 24:21, my junior year, my worst was 26:48, best was 23:15. This year, my worst is 23:42, best is 22:32. I owe it all to the summer training. By the way, you just earned yourself a sub!
I’m in 7th grade and these were all my times from this season! (First season)
(In order)
1: 36 minutes, 137th/200 runners
2: 28 minutes, 158/176 runners
3: (2 miles) 19 minutes, 31st out of 60
4: 39 Minutes, (slacked off a bit on this one
How do u not have 1mil subs dude?! Such good quality
Edit: thanks for the two likes guys. I've never gotten that many before 😃😃😃
I wish... maybe someday!! Thank you though!!
@@ZachLevet I'm sharing your video to all the people on my cross country team. You have really good advice and once again you really deserve more subs. I hope I can see your channel grow 😊!!
Noelle Vlogs wait he doesn’t even have 100k?!!
I come back to rewatch this every once in a while, theses are fantastic tips and I can actually see my improvement!
Awesome video! Just what I'm looking for right now, I'm feeling motivated to improve my cx race time and most definitely get more sleep
I'm also loving how everyone's sharing their times in the comments
I’m so excited for this season. Last year as a sophomore I ran 19:40 on my last race, this year I ran 19:10 and then 18:30. So excited because of these huge drops in time.
As a casual runner I found this video super useful. I appreciate you taking the time to make this video. Thank you!
Core strengthening is a game changer too, as well as strides. Great content, BTW! Thumbs up!
Love this vid helped me through my softmore year 5k here I come wish me luck trying to get on the board
I’m watching this at 11:30 pm with Summer practice at 7:30, I kind of blushed when he said sleep more.
Blush isn't the right word to suit the statement you're making.
Is that you Will?
This is sus
16 minutes during this summer as I was training, but now 19 because while I was getting back to middle school and in school I haven’t practiced. I’m going to use these, thank you!
Awesome tips, I'm a Hugh school senior, I PR'ed at 17:07 last season and already ran a 17:08 this season, which felt so much easier than last year, and I haven't done very much speedwork yet, your points on the summer mileage, running all at once, and running at an easier, aerobic pace, and of course sleep!, are all so valid and true, hope to see more insightful vids in the future
I've watched this videos probally 10 or more times over the past 3 years. Helps motivate me and reminds me of the tips once again
Watching your videos have really inspired me. I’m a freshmen that runs cross country. And I’m watching such a unique person help me understand the actual meaning of running. First time going out for cross country, I didn’t know what it was gonna be. I ran my fro 5k in about roughly 28 minutes. Not knowing how to pace myself or anything like that. I ended the season with my last race running 19:54. And watching u I think has helped me build a good mindset with running.
Good tips. Its much harder today than 25 yr ago when I graduated high school. Ran D1 with 4:40 mile and 17 5k. We also did not have this technical data. I trained about 1 min per mile too fast according to the calcs and always fought injury and burnout. Stay fresh stay healthy
Having a good mental state going into runs is so positive. You have to think positive because for some people like myself, when you’re thinking negative, it makes a huge difference.
Hey I really appreciate your giveing us on CZcams tips on how to run. A faster 5k but I had known all these tips before you came long it's like someone reads my mind which is you but much love bro keep up the videos coming.
thank you for the tips man! Im a freshman and yesterday I ran my first meet with a 19:42 time and next meet I'm gonna try and get 19:30. rlly appreciate the help from u
Thanks man. I watched this video before summer so that I could improve for xc in the fall. I put in the work over the summer and it paid off a lot. The summer training really helps!( 20’33” 5k to 17’30” 5k)
Thank you so much man, this really helps, if you could, do something about stretches and how much you should drink the day before for a future video!
27:30 to 22:06 during my freshman year. i will keep you updated on my sophomore year if you want :) currently i am running a 21:26
XakXakGaming nice profile pic
Oh yeah yeah I'm a junior I just got out of a crippling injury on my knee and I got a big race this Saturday my last race I did 18:50
I’m a freshman this year and my best 5k time is a 20:02. Really bummed I haven broken 20 yet but have a race this weekend so we’ll see.
My name is Troy and I have a basketball game tmr
XakXakGaming 28:10 to a 22:15 a freshmen year. 22:15 to a 19:34 sophomore year. currently a junior and at a 19:10 my next race is 2.9 miles and super flat and it’ll be cooler not as hot as the other ones i’m gonna go for 17:59
Hell yeahhh 😤 this video is just what I needed!!
Hey thanks for the video. I am a new runner late in the season and these tips are great! Thanks
def some great tips in here guys my freshman year i came in running about a 19:20 on my fastest runs and by my senior year i was blowing through into the low 17's high 16's ( personally i always use the goal one and if the race has a lot of hills on it i tell myself to catch 1 person per hill and if i miss one ill try to catch 2 the next time)
Thank u for the tips!!
This summer will be a good one
Long run every weekend
I’m a freshman who didn’t join my team until the end of August (everyone else trained all summer). My first race time was a 26:25 and my best was a 23:40. I also was battling anorexia the entire season (I’m in recovery now during the off season). I’m excited for how much better I can be next season with eating right and training all summer
tomorrow is my last race of the season for junior year. 😩 thanks for the tips, honestly such a great and helpful video.
Zach Levet, awesome motivator to be better. You inspire me to run faster✨
Just felt like watching this again because I remember it was the first video I saw of yours. It's whack cuz I've never watched a small youtuber and watched them grow, but for you I remember watching at like 600 subscribers, wondering if someone with a small amount like that could make good videos. Boy you proved me wrong and over one year later I am still watching your vids
Used some of these tips in my 5k race today and my time improved so much on the course. Went from a 28:31 to a 27:39.
Thanks for these useful tips. All of them make sense.
Great vid it really motivated me! Keep posting and i cant wait to hear your XC story!!
I’m glad to hear that!! I’ll be making a video soon about my story, so stay tuned! Many videos to come! Have a great season!
You savage Zach. Thanks for the great content, not a lot of running vids on CZcams
Dropped from 21 minutes to 19:38 for a 5K last year as a freshman; I kinda neglected summer training, but hope to get a sub 18:36(6min/mile) this year
I am a 45 year old who went from 26 mins to 21 in 4 years.
Wish you started your channel 5 years back I would have been faster 😁
Oh, my best 5K was 19:01 in high school on a flat course. It would have been a few minutes longer for courses with hills on them. I ran cross country 7th thru 12th grade (autumns 1988-1993) so we are close in age. I am not a slim 165 pounds anymore.
I mean the harder you go at practice, the better you do at meets.
Yo nice profile pic 👍
True
Sal!
Not really if I ran 5 days a week vs 7 days a week most likely I would run faster running 5 days a week I mean come on you can not be that dumb
Quality over quantity. If you run hard on 3 of your easy days of the week, your body will not recover properly and you could easily end up hurting yourself or not feeling 100% for a race.
This video motivates me so much because my best time is 19:59 and feel like I probably will never beat it, but you proved me wrong
This was really helpful thank you 🙏
Thanks my dude, i hope it helps me next season
I’m just happy I found this at the beginning of the summer
Hahaha nice bro I have a XC race tomorrow I haven't trained but I'm really fit thx to ballet so yeah wish me luck
first meet was a 29:15 next meet i ran 24:20 im going for 22 or below next week!
Typ1cal wow thats a crazy difference!
That’s incredible! Keep up the great work and don’t be discouraged if you ever have an off race, just keep striving for that goal! Best of luck this season and keep me updated on what happens!
@Morena 2 meets back to back cancelled:((
Typical are you ehren? He’s someone on my XC team and he did the same thing gj btw
Dope!
Last year, I started running in the 22s. This year (junior year) I ran a 19:24 in my first 5k and an 18:17 the next week. Hoping to break into the 17s by the end of the season.
Awesomely pit together video. Thanks!!!
Nice video. I no longer run 5ks, but just about everything you said is also applicable to the half marathon and marathon, albeit on a smaller scale.
I am in 8th grade and I have been running since 6th grade. My first 5k was just about a month ago. I got 20:44. You are such an inspiration for me. Can't wait to go to counties again this year in Cross Country :D
That's a great time for your first 5k, just keep up the hard work and it'll all pay off!! 💪& I remember my days as an 8th grader... I miss those times so much, enjoy them!
Thanks for the heart!!! (its my first one)
Great video and quality keep up the good work
i am training to be in cross country thank you so much for these tip :)
I will use all of your advices thank you
Went from 27:30 to 20:36 in my freshman year. Training for 18 minutes end of sophomore year, hopefully I can get there! Thanks for these videos, they really help!
woah my 5k PR right now is your starting time and im a freshman too, really new to running!! hope i can improve like you did this season and beyond:)
last year in 7th i got around a 22 minute my first 5k meet 😅
I've been waiting for vidoes like this one so glad you made this
Started off 20:13 first race and now down to 17:57
Keep up the progress, you're killing it!!
Great video you deserve more views & subscribers.
Thank you, it means a lot! Please share my stuff to help make that happen;)
He should have soooooooo many more subs
Keep up the good work
I honestly have been so off an on throughout my highschool cross country career I can’t tell if I’m faster or slower, but as I finish my senior year having put in almost no summer training, and seeing this new generation of runners come in with smoking quick times, it’s really motivated to put in more effort into training I want to improve so bad
Could you at all be more specific like how many miles and how long you had been running when you did the 19:xx vs the 15:xx and your yearly progress with total mileage? would be a massive help and super inspirational :) many thanks, keep being a inspiration
How does this channel not jave more subs. INCREDIBLE CONTENT!!!
Thank you so much!!!
Thats awesome! My 5k started at 19:59 as a freshman and ended senior year at 15:35 stay solid my dude!
Sketchy skittles What were your time sophomore and junior year
Great video! Very well done! I'm now subbed!
Within one race of me starting my cc career, (about 3 weeks ago,) I have had a good mindset encouraging myself to do my best no matter what, and I have cit my time by almost 3 minutes! And that’s within ONE race!
I find it helps to have a sibling because it gives you someone to beat
I Know that feeling XD
I have a twin who I get to compete against every race lol
What if your sibling is the number 1 in your town basically with a 4 minute per mile and getting better
Both my sisters already graduated so I cant
My sibling doesn’t do any sports and probably can’t even run a mile so rip
Wow. Last time I ran a xc 5k was in 5th grade when I was 11, and I got a 23:14. I mostly run sprints and do a lot of track and field now, and I am thinking about maybe trying xc this year of 8th grade in the fall for a team. I bet I if I trained I could break 18 mins for sure! I’m excited!!
My cross career so far
Freshman year - 19:44
Sophomore - 18:59
Junior - only got a 19:53 cuz of Covid
Senior- 18:20
good luck on getting a pr mate
Looks better than mine I got 30:06 freshman year gl
Howd you do??
Hey you should have those junior and senior times by now
@@biguzivertyeah I ended up only ever getting into the 18:20s
19:19 for me. Great tips, hoping it helps. Also run in Williamsburg sometimes. There are some fast guys there for sure.
Gonna be a junior; right now at 16:58.91! Hoping to break school record which is 16:16.96!
Finally, some one who puts time stamps and gets to the point instead of talking about their life
Nice Video and pretty solid tips!
I started cross country in my sophomore year and had a time of 24:00, now I’m in my senior year with a time of 18:46. I’ve struggled with too much injuries most of the seasons.
Thank you for those advice this year is my first year of cross country I'm a Tennyson high school cross country
started sophomore year with 20:33 and ended it with 19:38
this year I started with 19:34 and ended it off with 18:55. I'm planning on training for 8 months starting today so I can try to break 18 and maybe go to state even better, but this video has been helpful.
*Me watching during the video eating peperoni, chips and coke, at 1:00 am* “well frik I have to wake up at 7:15 to run-“
Started my first year as a sophomore in XC and ran...
20:19-first
18:43- end of season
Hope to do sub 18 and get into the 17 next season😁
I wish I would've seen this video sooner. This was my first year running cross country and I haven't been pushing myself enough until the end of the season. I'm ready for next year however
Thanks for the tips I am a freshman my Coach send me this video for me to get better at running and how to run for a longer time .
thank you for your good advice
This helped me I have improved by five minutes by two miles so my time last me was 15:36 and my time now is 10:27
College of William and Mary is my dream school! Congrats on getting in!
3:28 watching this at 2AM. Recovering from a minor foot injury, in the middle of summer...
Thanks man, I am going for it so seruise, last yesr I joinged cross country and I had a lot of bad enjury I was doing some ice also my caoch and a few teamet gave me some suggestion, and this summer I have been work on it but still have some enjury when I run but it seemes I am geting bettar than last year wich is a good new!!!
Similar strategies have help me a lot. Started 9th grade at a 21:00 ish time and got to a 18:30 ish from this not practicing excessively or seriously really..
Thank you man 😄
21:34 8th grade year to 15:54 9th grade year, workin for 15:30! Love your videos, love running, its not the destination, its the journey
Wtf
Ran 18:07 as a sophomore but then got injured during summer and the meet I had last Saturday was 19:02. Been trying my hardest increasing my mileage and hopefully getting faster before district and regionals
Freshman year was a 19:54. I’m currently a sophomore and my time is 19:24. I’ve only been able to run one race this season bc I’ve been busy but these tips are amazing :).
I’m being completely honest my first race for XC was a 23:03 it was a season opener at our own high school (West Milford btw). By the end of my season the last race our championship held at Garret Mountain in New Jersey and I got a 19:57. I can tell you just by doing this freshman year for my first time it is pretty hard since I’m normally a fast kid. But this sport really puts everything you have to the test.
My piece of advice is times can vary based on the course too. If you know where the course is going to be then go train on an easy day to get the feel of it.
Great video man. I’m a freshman whose PR is 19:39 and I am hoping to drop that to 19:20 at my race tomorrow (last race of the season).
Played football for forever. This year as a sophomore I decided I’d do XC, went from a 27 to 22:20 by leagues, goal is to get under 20, and with a good diet and summer program, JR year should be pretty good, thanks for the advice!
Paolucci Talks how did you do a 27 to 24?
Not fing around in practice
Joseph Overson how?
I just got done with my freshman year and I started the year with a time of 23:43 and ended the season with 20:34. I love cross country so much and I can't wait until the next season. My goal for next season it to get a sub 19 or 18 even. I got to race with the top people in the state Marcus Mota Mota and Adham Maher. I wasn't in their race but they were on our team and it's their last year of cross country and I am grateful I was there.