HOW TO GET BETTER AT CROSS COUNTRY FAST/IMPROVE 5K 

Consistency is definitely the key. slowly building milage and running every week dropped my 5k from 28 to 18 in 9 months

went from 2:25 sophomore year to 1:52 senior year in the 800m. Trusting your coach and showing up to practice every day does so much more than you think.

I just did cross country for this first time this year as a high school freshman (context my full team guys and girls is like 13 ppl) and I had gone from a 27 min at the start of the season to a 19:05 by the last race. Ever since that race ive been spending a while trying to figure out how to improve and this absolutely given me some good ideas on how to work on improvement off season, thanks a lot!

Started 9th grade with a 26:30 5k and finished with a 21:16 5k and kept on working during track to get my 2 mile down to 11:30. Still not great but hearing this keeps me going.

Your advice on creating small goals that help you keep going is really good and it definitely helped me last year and im definitely gonna apply it this season🙏

Bro I love your stuff so many xc advice videos are bs or just not helpful but this stuff is actually useful

I'm not a runner, I'm a D1 swimmer, but I just wanted to say that the message of this video is powerful and applicable to all sports. You know exactly what to say and how to say it. I've watched all of your videos in the past two days, and I have related to many of your experiences as a high level athlete. You are so easy to root for. I'll be tuning in to watch regionals and NCAAs. I have no doubt that you are going to do incredible things.

Keep up the 🔥 content. I opened up the season with a 17:54 5k, which was a thirty second PR from last year. If you put the work in and have the right mindset down the road you will achieve your goals. Love your vids bro and good info.

stretch mobility and moderate workouts are actually so important. in my freshmen year I joined track half way through the season and went right into hard workouts with no respect for recovery or rest. it took 3 weeks to get patellar tendonitis. it sucked because it lingered for around 5 months and made my sophomore year xc season suck. i ended out sophomore year with around a 19:30 5k, but that injury introduced me to so many different sides of running like mobility and strength. just started my junior year and i am getting around a 16:20 5k, hoping to crush sub-16 soon. dont underestimate stretching and strength, it can take as the very least, 10 minutes a day, but its results are enormous

One of the most motivating videos I’ve ever seen. Seeing someone who can go from a 20 minute to a 15 minute in just one year is insane. Thanks for the motivation! I will use it in my meet this weekend.

Learning to keeping the easy day easy made a huge difference for me. I used to be a workout hero every day and as soon as I learned running easy wasn't gonna make me slower, I finally dropped into the 18's. :) Thanks for a great video!

i agree with you and my coach would to this videos packed with useful information and encouraging me to continue doing the things i already doing

The goat uploaded again

You need to make a video on your post run routine. Like the mobility and stretching you do

Great video, thanks for the tips

Loved the vid 🔥🔥

Started running two years ago and blessed to have been accepted to run at a d2 school, very undeveloped compared to my teammates and excited to grow😤😤😤

W video as always! 🔥 Happy late birthday as well.

my goat yaseen

U should do a video on running form. If not then one of reacting to hs races would be cool also. Keep up the good videos tho this one was great!

Interviews and lighting are looking good ! 👌🏼

This is what i needed bro

W yaseen ❤🔥

-Swimmer here. Ive never been a runner, but I gave it a try after reading the Goggins book. Started 8 weeks ago and couldn't run a mile without walking (11:17 is my only logged time, and its worth noting that i was way out of shape). A couple weeks later I'm down to a 7:25 mile and PRed my 5k @ 29:24 and PRed my 10k @59:28 on the same run. PLENTY of room to improve.

nice vid! If you could find someone to film you should upload one of your workouts and put up your splits.

im a freshman i ran 16:15. thanks for the advice great inspiration

love how real you keep these videos, 2 years ago i ran a 29:37 when trying out for my schools team, last year was 18:13, and now i'm working towards 17:00-16:45 for my junior year, thanks for keeping me inspired yaseen

my fav youtuber 🫶🏾

My coach told me not to stretch. I haven’t stretched at all this summer and this is the best i’ve ever felt

you should make a mobility video. I have some drills but learning new ones is always good

i'm starting as a senior (probably not the best idea) but I wasn't able to run for the first 2 years of hs and just didn't want to do it in junior but I ran my first race and got a 25:45. I've been starting to run consistently and I hope I can get below 20 before the season ends

i’m straight but bro is beautiful

Thanks for the tips yaseen, I got a track 5k this thursday and I was wondering if I need to taper because it is shorter race. I was planning to do a workout later today because I don't want to lose all this fitness but I also dont want to burn out for the race.

Gotta make a strength training vid 🙏🏾🙏🏾

Bro wanted the jacket more than NCAA Win 😭😭

7/10 might be a little light ... lighter than a tempo effort ... but I agree I was totally going too hard on tempo and non race specific workouts when I started, and I was riddled with injuries.

What is your easy run pace usually that feels good to you? also love the videos bro, big inspiration!

Thanks for the tips I’ve dropped my 5k time down to 24

fire video the unscripted ones go so hard 😼

Dude! Praise the Lord! I am running around 40 miles a week, coming off track sophmore season (last season, I praise Jesus for this) but my times were 4:28 in the mile and 1:59 in the 800, but for cross its way slower. I've ran more miles than ever and been more consistent in it than ever. But just trusting the Lord in it. I finished last year at 16:39, but am at 17:20 right now and I feel in better shape! The Lords got me. Any advice for it?

I just ran a 8 min 30 sec in the 3k im lovin it (painful)

Can you please show us your mobility routine

I’m a freshman female and my PR at the moment is 24:08 I’ve been daily running with Sundays off since May 31st. I’m wondering if you have tips on what food I should start eating daily to help me. Also any tips on how to get faster? It feels like nothing is working. I’m putting all hard work in, doing weight room, core, taking easy days easy, etc but I’m not improving.

Great and helpful vid. Quick question: I’m entering my last year of hs (I just started running in May) and I just hit 19 even (5k). Do I have time to improve enough to run in college? If not, what would you recommend?

I am self taught middle distance runner, I went from 24:30 to 17:02 in a year by learning from different training plans and many resources and amazing channels online. It is doable but I do know a coach would be better.

Do you suggest a two week bread after the season has ended? If so, how should runners navigate the two week break (workouts, recovery, nutrition, etc.)? (:

Def dye the hair!

🔥🔥

So I want to hit an 18:00 flat senior year (current), and my PR as of yesterday is 20:30. What do you think will help me the most, considering that I don't do any strength, very little mobility, and have a workout schedule depending on how I feel.

I feel like taking some workouts hard is beneficial to people who are energy resistant. Recently I’ve taken my workouts too easy and I’ve seen a lot of stagnation in my performance. I say if you can handle the physical toll then let it rip

Consistency is definitely it. I went from a 2:10 800m to 1:51 in 4years just cause I decided to show up every single day.

Impressive

Yaseen! Question, do you have any good workout recommendations for improving 5k time?

Hi I’ve been doing XC as a freshman this year and have really gotten invested in it. My PR right now is 21:10 and Im wondering if It would be at all possible to get down to sub 15 by the end of high school. Im willing to do whatever work to get there but wondering if that improvement is possible

Ngl I’m a senior and run a 19:23 and it just feels like I don’t have enough time to improve especially since the season just started. Only been running for 7 months but still I wish I started sooner.

Dye that jawn

Hey man, so I started high school running XC this year but only started running last year and I'm a senior now, what should I do to continue getting better? Btw my 5k time is probably 21 mins

Yaseen swear i do all this and my times imporoving slow. should i jus be patient or change stuff.

mobility and strretching routine for runners?

Happy birthday, die the hair

How to get better at diving video pls

gotta dye that

24-15 in two years?! Holy cow

how do you not get injured, i just got back from a stress fracture and got another injury. literally killed my potential

my pb is 19;30 smth. Had a bad race the other day and the algorithm knew it lol

What is the difference between mobility and stretching?

Very nice camera, what is it

Can I cop the mileage log from when you went from 24 min to 15 min in the 5k?

your barber kinda did you dirty bro

What Bracelet you got on?

Hey I’m a freshman in high school with almost no prior running experience and I just ran a 21:20 5k, it’s my first time ever running a 5k, is that good?

Started 9th grade last year with a 28 minute 3 mile and got it down to 20:30 im working on it... goal this year sub 19 if i get that sub 18:30 and keep going 30 down

Are you going to world's this year

drop the act score 🗣️🗣️

13:33 my mate in year 8 runs 12: 09!

Thanks for the video yaseen, do you think keeping my easy runs at 7:50 to 8:30 pace is too slow if I’m trying to break 17? My current pr is 17:41

have you ever gotten ur gait checked?

What should i do during off season i am a 5k runner sophomore and current time is 19 flat for my first race and i want to break my school record of 15:15 but idk how to get there

26:00 to 20:24 5k < 3 months Hoping to get sub 2:40 800m

is there such thing as too easy on easy days

Dye the hair! You're easier to spot in races....

These are better than scripted videos

awesome vid, you should dye your hair pink

dye! Dye! Dye!!!!

whats ur opinion on zone 2 running?

Don’t die your hair bro

dye it all blond that would be hard

Dye the hair

first comment?

Sudanese?

Dye it fs

dont dye it

Dye it

Dont dye your hair, it looks great as is

It's also called puberty.. lol

don’t dye it ;)

Don’t go to Great Clips

Don't dye it.

I love running but Jesus Christ is the love of my life and the Kinv of Kings and Lord of Lord's. Repent the kingdom of God is at hand.

just go bald