The ULTIMATE SPEED Workout

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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 a licensed pilot.

Опубликовано:

4 окт 2024

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Комментарии : 414

@nicksymmonds 3 года назад

I ran this workout before many of my biggest races. When used during the tapering phase of a properly periodized season, this workout can add a TON of speed to a runner's legs. At peak fitness during my pro running days I could average 23.xx for this workout.

@chickfilakid1113 3 года назад

first like

@owenmacdonald5319 3 года назад

I have a meet today

@nicksymmonds 3 года назад

@@jmg- Have fun with it!!

@nicksymmonds 3 года назад

@@owenmacdonald5319 GOOD LUCK!!!

@abbycranston2466 3 года назад

@Owen I have a meet today too

@lustify8977 3 года назад

Actually, turning the last light off downstairs and sprinting upstairs helps improve your speed

@brandonkerr93 3 года назад

Running up those stairs like your being chased haha

@charleskennedy8695 3 года назад

Especially when there is a big green monster waiting for the light to go off !

@dmanzawsome 3 года назад

Yeah but sometimes I would trip doing that

@lustify8977 3 года назад

@@dmanzawsome me too, one time I fell back down the stairs and thought I was dead 💀

@SLOTR32 3 года назад

🤣

@jonathanmoore8374 3 года назад

Crazy that Nick can tell the difference between 94% and 96% effort and execute exactly .25 second improvements each rep. Dialed in.

@harulem 3 года назад

Yeah, he is slower now of course, but that internal metronome is still right on the money. Reminds me a bit of previous video when he said he could aim for any time on a 400 and then reach it within a tenth of a second. And then went out to demonstrate it 2 times in a row. I was floored.

@LordMoredai 3 года назад

Yeah when you run that much you get used to it. When i ran in high school and college i could do the same thing. Mainly in the 400.

@Alexhastheruns 3 года назад

That's Olympic eh?

@litergod 3 года назад

@@Alexhastheruns facts.

@stevesmith1512 3 года назад

Lots of atheletes do it. Ive coached plenty. I had a young 400m runner doing 200m repeats in 26.99 27.01 26.96 aiming for 27 dead.

@maheshnaik561 3 года назад

You know he's seriously when he chooses spikes over vaporfly.

@mcgee1933 3 года назад

The vaporflys are not made for track it has so much foam and is mushy it is made for the roads mostly the marathon

@benanastasoff8980 3 года назад

@@mcgee1933 still good for track workouts though. I agree it’s not good for track racing, but it was my go to for track workouts while tuning up for championship season in XC. It’s even a solid choice for short sprints when working on turnover

@buffchicken8500 3 года назад

Mike Vaporfly is a cheating shoe its banned for track and field i hope you know what is called Nano Technology

@benanastasoff8980 3 года назад

@@buffchicken8500 it’s only banned for track at the pro level and it’s not because it’s cheating. It was all politics and public vision. Spikes are better than the vaporfly any day and the only pros using vaporflys for track races were primarily marathoners who are working on their speed or physically can’t wear spikes due to foot issues like Moen. But in US high school and unofficial events, no meet officials DQ anyone because of wearing a certain shoe. The reason why VFs can’t be used on the track is the stack height, not any magic performance enhancing component

@timroden6617 3 года назад

My coach used to make us run a similar workout. I took a 5:10 mile down to 4:48 in high school. Only when you have speed will the endurance pay off.

@paulallen1370 Год назад

Took 6 months to build up my aerobic base and starting today I'm incorporating speed workouts into my training.

@asc2276 2 месяца назад

@@paulallen1370how do u know when u properly build ur aerobic base. I am 15 male and run a 20:32 5k. Can i start doing speed work?

@paulallen1370 2 месяца назад

@@asc2276 Build your aerobic base in the pre season but still do speed workouts.

@zber9043 3 года назад

I used to do this session of 6 x 200 off 3min recovery in 25s. I ran 49s for 400 and 1:55 for the 8.

@GammaFZ 2 года назад

damn I ran 1:56 800m but my 400m was 53s lol

@tahirrobinson4536 2 года назад

@@GammaFZ ur 400 definitely faster than that

@GammaFZ 2 года назад

@@tahirrobinson4536 how fast do you think? I do just barely sub 12 100m

@alwaystmoza Год назад

@Tahir Robinson nah he is a 800m 1500m runner with that 53 400m...

@alwaystmoza Год назад

ZBen hows your 800m coming along? With a 49 400m 2 yrs ago you should have taken your PR down to 150/151

@matthewsmith6665 3 года назад

My man, you've inspired me exactly a year ago this week and now I have gone from a decent sportsman to a top Army Sprinter! 10.9 100m 2 weeks back in Britain, coming from a 14 flat last Feb. If that's not worth a shout out I do not know what is haha. Big love from the UK nick! I've got all my boys following you too

@TrueFilter 3 года назад

Wow serious time. Age, size if you don’t mind ?

@matthewsmith6665 3 года назад

@@TrueFilter 22, 5"9 78kg

@TrueFilter 3 года назад

@@matthewsmith6665 thanks. That helps but sounds like there is some raw ability there. Could knock a few tenths off it. I’m aiming for 10.99 but I’m 37 and never did track till now.

@matthewsmith6665 3 года назад

Newbie sprinting gains was a blessing... So was knowing the Anatomy and physiology of the Posterior chain... Honestly helped alot

@samuelallan-chapkovski9631 3 года назад

Dude isn't that like olympic competitive?? Amazing

@markbateman9222 3 года назад

Interesting to note that a few days before he ran a mile in 3:53.7 (one tenth outside the then WR) Jim Ryun did a workout of 6x200 with 400 jog recovery and averaged under 24 seconds. Very similar session to the one you did here. When I was running 800s and 1500s my version of this was 8x150 with a slow walk back recovery.

@adityavishwajitsingh1052 3 года назад

No one can stop the bison!! Already liked the video before completely finishing it!

@nicksymmonds 3 года назад

Thanks for the like!!

@davedoesthingsdreaded 3 года назад

Why?

@adityavishwajitsingh1052 3 года назад

@@davedoesthingsdreaded because I already knew the video was gonna be amazing

@lucashayes6005 3 года назад

“Hey Ferb, I know what we’re gonna do today!”

@adrianpaulllamas1438 3 года назад

Hello nick it's 1am here in the Philippines we love youu 🇵🇭pls keep on uploading videos i like your content!

@nicksymmonds 3 года назад

Thanks for watching! Hope to visit the Philippines one day

@connorsearcy9799 3 года назад

me, a sprinter expecting something crazy nick: gives workout we’ve had to do do like 10times this year

@aidanriccardo7077 3 года назад

Thank you. I’m trying to get myself ready for the spring track season. Hoping to do a lot of damage as a high school sophomore!

@williambaird24 3 года назад

My diet consists only of Run Gum and water. I'll see yall in Tokyo this summer 💪🏻😤💥

@HeWhoShams 3 года назад

What a mad lad

@buffchicken8500 3 года назад

Lol

@gavanbaxley 3 года назад

“Keep it colorful” Don’t worry this bag of skittles will cover that

@mofix3731 3 года назад

Best comment so far

@Jonas-gl9ke 3 года назад

Nick: “In the dead of winter” Me, watching from Canada: “He has no idea what he’s talking about”

@sir_sack 3 года назад

I agree, as a fellow Canadian

@MoonLight-qw8sz 3 года назад

The United States doesn’t have winter either?🤦🏻

@Jonas-gl9ke 3 года назад

@@MoonLight-qw8sz In the northern hemisphere, average temperatures decline as you proceed further north. There are some exceptions to this generalization because of the proximity of land to water, wind temperature and direction, etc. Local cities are also subject to the urban heat island effect. Generally speaking, Canada’s land mass lies farther north that the USAs. Again, there are some exceptions such as Alaska or if one were to look only at the most southern part of Canada, Middle Island. Furthermore, in the northern hemisphere and in the winter, daylight hours decrease as you proceed farther north. In summary, given Nick lives in Springfield, Oregon, Nick’s idea of “the dead of winter” is much different than the average Canadian’s idea of “the dead of winter”. Maybe you missed geography class?

@loganford6483 3 года назад

1:34 “Not easy to do at my age” *laughs in Justin Gatlin*

@anton6795 3 года назад

Kim Collins was another fast runner at that age

@micahb8818 3 года назад

Laughs in performance enhancing drugs.

@PatrickHudson97 3 года назад

Have you ever thought about being a high school coach?

@kennethreichelt 3 года назад

I hope not.

@sir_sack 3 года назад

@@kennethreichelt ?

@usainvanrudisha1649 3 года назад

I just did a very similar workout to prepare for a state championship. Nick would have kept up with me, and I’m 21 running 1:56 and aiming for 1:54 . You’ve still got it Nick!

@Samsam-zi6gi 3 года назад

I used to do these workouts a lot during high school. Was a 100m sprinter This content is perfect for letting people know how important controlling pace is. Thanks nick

@LifeFlight- 3 года назад

This inspired me to go do a speed work outside soon. I’ve been running 2 miles every few days but nothing serious like this. It’s time I ignite my fire once again 🔥.

@hattie.waltermire 3 года назад

I'm in my first week of track practice this season, and these videos definitely motivate me!

@oiceq5022 3 года назад

I've been out because of injuries for 2 months now and i can finally get back into training again! Will definitely use this.

@zfqs_solo 2 года назад

Wow this actually helps I did this before my track meet and it helped a lot!

@yo-no9879 3 года назад

"Keep it colorful" Instructions unclear, my dinner now consists of 2 packs of skittles.

@Appaddict01 3 года назад

Try introducing m&m’s for some variety.

@davidperfetti9989 3 года назад

It's crazy when we get older and we do speed work, we look at our time from when we were younger and realize what great shape we were in. Thinking the fastest an all out 200 in this workout was 26.1, multiply that by 4 and it's still a slower pace than your 800m PR! Still 26.1 at 36, your still hauling some major A. Great job, always love watching the Bison crush these workouts! It's very motivating for an aging runner like myself.

@husker16 3 года назад

No kidding. I ran a 10.6 100m in HS and now at 37 I'm out here trying to get back in shape running 16s

@JackFlood 3 года назад

I don’t think distance runners will know how to handle full recovery lol

@CsStrez 3 года назад

It really is a shock as a mid distance guy, I’ve been doing 60m hill sprints recently as a speed workout, and doing a full timed recovery feels so weird for me. Especially when you get used to doing a lot of intervals at threshold pace with very short recovery.

@JackFlood 3 года назад

Strezz you would think less distance would make a workout easier but the max effort for shorter distance is extremely taxing👍

@afamobi93 3 года назад

I don't know how he can call a 200m walk "full recovery" lol. If I was anywhere near a full speed 200m, it would take at least 10 minutes before I could run another fast rep.

@CsStrez 3 года назад

afamobi93 it’s never full speed, that’d be idiotic. You can really drag out a 200m walk tho. I’ve always assumed full is like 3-5 minutes(what I do when I do all out )0s) or more. Nick ran 1:42 for 800 and said he used to average 23.x for this workout at his peak, I assume his all-out 200 was easily faster than that, especially with a running start. I assume this is something between 400m and 800m pace

@williamo2066 3 года назад

@@CsStrez His listed PR for the 200 is slower than his workout times, but I'm guessing that's only because he didn't run it competitively after a certain point.

@BananaHead223 3 года назад

NIck: "You can't outrun a bad diet" Me watching this video while eating oreos: Oh no

@thetruesquad5059 3 года назад

me who never cares about good diets welp

@MrCombs-fk6bn 3 года назад

Hey Nick, I was looking recently at the T&F News Top 10 US lists and was surprised to see your name on the 800m list, #8 1:42.95 secs. Truly an outstanding time. I remember you when you ran, I would say you didn't have the smoothest stride I ever saw but you had lots of heart and determination, also a great career, you really lasted.

@markwilkie7633 3 года назад

Good stuff nick. As a 37 year old I just dropped a few 26s myself. Just like old times

@chagxn6679 3 года назад

Dude idk how but before I even got in my notification I saw this on my recommended and it said 10 seconds ago like dude I feel cool now

@nicksymmonds 3 года назад

SUPER EARLY!!! Also thanks for turning notifications on!!!

@chagxn6679 3 года назад

@@nicksymmonds ayyye the man himself replied you just overall entertaining nice guy and I'm cool wif it so I subbed cos why not it's free and its really helps to them so might as well do it

@dawsonisbell6816 3 года назад

Yo my track team loves your run gum and videos so do u wanna come to the school and give some advice

@coooperbreeze8064 3 года назад

Shut up

@buffchicken8500 3 года назад

@@coooperbreeze8064 No reason tl be rude

@MadJugglerTV 3 года назад

I put the windows in that school when it was built. Also, I went to Hamlin when I was a kid. Fun to see it in your videos dude

@chickfilakid1113 3 года назад

Pov: You’re early and don’t know what to comment:(

@nicksymmonds 3 года назад

Thanks for being early!!

@brettwilliams5996 3 года назад

Love this vid Nick and will definitely give the workout a crack once I get a few more regular runs in.

@howardOKC 3 года назад

Damn the degree Nick knows about his body and his speed is amazing. That's so accurate

@natashawest5174 3 года назад

Amazing content Nick!! Thank you for educating us. I feel like I have a running coach here hehe 🤗

@hikerboater 3 года назад

Thanks for the workout. I'd probably do it in trainers, spikes hard on an old sprinter. My goal split for 200m in a 400m is mid - low 26, so this would be good. Looking to increase my M60 WL this weekend in the 400m and 200m. Would like to drop a 56.

@MaxwellChan0 3 года назад

Love this! I'm training for a faster mile and I will 100% use this! 🙃

@nicksymmonds 3 года назад

Best of luck!!

@MaxwellChan0 3 года назад

@@Ziggy.. 5:37

@spyther6385 3 года назад

Same, my pr 6:23, new shoes give a looot of speed.. Now it's really gonna be just about the agression and focus that I'm gonna put out there in the fields 🙂

@Jacob-ft4ik 3 года назад

SPyther you got it homie, it’s not insanely difficult to shave off mile time until you get closer to 5:00, just stay consistent

@spyther6385 3 года назад

@@Jacob-ft4ik thanks, will try to detonate the energy on roads to get access to that 5:something one day 😊

@احمد-ط3ع8ج 3 года назад

You are the best Will try it this week Before my tennis 🥎 I use to do decathlon 🥇🥈🥉 Missed my athletics 🙏

@bluewings8293 3 года назад

My fav channel 💗 thanks for uploading. Just made my day!

@charlottee7173 3 года назад

Running in a hotel corridor is the best way to improve your speed

@hham9305 3 года назад

As much as I like the challenge/meetup videos, I really do miss workout videos from you! Thank you for putting another one out

@jacob1tabor 3 года назад

i feel this will help tremendously. i have a freshman district race coming up. 800m

@doumeegoootch163 Год назад

Love the furnace quote - once a runner - the Bible of collegiate middle distance

@mikediazArtist 3 года назад

Nick --> you'd be a damn good middle distance coach!

@aminetemacini1817 3 года назад

THANKS NICK SYMMONDS FOR SHARING YOUR EXPERIENCE WITH AS...LOVE IT

@loganmarshall7092 3 года назад

Basically what he was saying about keeping your plate colorful, he’s saying it’s best to eat skittles and m&ms for meals.

@bobfreeedu 3 года назад

😂😂 before your race

@loganmarshall7092 3 года назад

@@bobfreeedu yeah keep your throat nice and dry before your run

@David-mv6fs 3 года назад

This was literally my workout today and I hadn’t seen this. Crazy

@owenmcfarland1900 3 года назад

You stayed consistent on most of your reps and to me that's the most important part of a track workout

@adelinesadventures5196 3 года назад

I did this exact workout before districts my senior year of high school and I had a huge PR and speedy closing lap in the 1600. It helps people!

@RUNDMC1 3 года назад

Love it Nick! You say run this session a few days out from the race - when you were in peak shape how long before your big races would you drop this one in? 4-5 days ish?

@FitAfter50 3 года назад

When I raced Ironman back in the day I would do something called Envelope Workouts. That was running with a GPS watch but not looking at it and gauging my speed and effort. After a couple of years of these done once or twice a month it was amazing how close I could get to what the watch said.

@JonOuelletteR6 3 года назад

In class rn but saw this and thought this was more important

@santeria720 3 года назад

Bro, watch you all the time. You're the man. I'm surprised you haven't talked about Cole Hocker (perhaps I missed it if you did). Dudes a Oregon beast!

@spencerevans2923 3 года назад

Thanks Nick! I’m a new subscriber and I enjoy ur videos. I’ve just started my first season of track doing sprints so I appreciate the advice!

@krishnasaichalasani4492 3 года назад

I wasn't into running until I started watching Nick Symmonds videos

@nicksymmonds 3 года назад

Thanks for watching my videos! Hope you have found a love for running :)

@taylorcadwell62 3 года назад

Me: been running for years, been injured for a year now Also me: *still watches every Nick Symmonds video to fuel my eventual return*

@benjaminwelkens8118 3 года назад

What is the injury?

@mohdjironiriduan4746 3 года назад

good one nick..i think that work out and pace is great way for you to comeback in 800m more competitively atleast 1:48s... or maintain every each 200m consistantly pace at (27s, 27s, 27s,27s) or maybe your next youtube video challenge with other contenders is doing sub 2:00s for 800m distance😉

@garageliftrunner 3 года назад

This made me super excited for speed work. Boy, I can not wait.

@jacob_coleman25 3 года назад

A workout video! Yes

@15foxa19 3 года назад

Hi nick i doubt youll see this but i just ran this workout and did 24.4, 24.6, 24.7, 25.5, 25.3, 26.0 for an average of 25.08, ive got an 800 this Saturday and hoping to get 1:52 do you think this predicts a time around there?

@somerandomguy4943 9 месяцев назад

What types of speed workouts do you do? 1:52 is super good! I also run the 800 but my time is 2:10 any tips on what workouts I should do, fyi I also run the mile

@seatownfan 3 года назад

Best video yet!

@RunThePlanet 3 года назад

That's some mighty pace, though expect so from a 2 time Olympian !

@JoaoMendes-yv9vm 3 года назад

What i do in most long runs (10-15k) is some 100m progressive speed work, and i find that a good way to put some speed on the legs in fatigue. Do you encorage that?

@blastedpotato 3 года назад

I do

@davidjaimes10 2 года назад

absolutely we do that, we call them pick-ups and they’re usually about 30 seconds mixed in with the run, or after a run we do some 100m strides (ie. build-ups to race pace)

@timbarklow5383 2 года назад

These are my favorite type of video you make.

@robinshsharma4448 3 года назад

we need more stuff like this, better than all of your videos and please start the coaching videos.

@trixxonswitch4160 3 года назад

nick with a banger

@aidancort5307 3 года назад

Would love to see a runner/swimmer collaboration with Cody Miller! Something like that, love seeing people out of their comfort zones with different sports. :)

@OtesOtesOtes 3 года назад

2:32 for those of us who skip warm-ups

@sasmitpal9283 3 года назад

This is so so informative...!!!!!! One of my favourite videos e er!!

@joseramonlopez1113 3 года назад

This is a great channel to learn about marketing! Love it

@paulwilliam6180 3 года назад

Juice plus bridge the gap. Micronutrients. Gut health. Let’s gooo!

@sillypants8 2 месяца назад

Hey. Really enjoy your videos. Although Im a local Oregon grad, my Australian born son turned me on to you. I do come to your page for workout tips as I'm getting back in to running but I just have to comment on something. I know this video is three years old now but I've heard you utter the same thing in many videos. You mention at "my age" eluding to yourself being old. Oh my are you in for an awakening in another 15 years. I felt absolutely amazing in my late 30's to early 40's... your 50's is when the concrete boots come on. I do have a question though. Have you really noticed gains with Mitopure? I'm looking for more supplementation. My diet is pretty squared away for my needs. Thanks.

@aakashpatel7523 3 года назад

What do you think of the Nike Dragonfly's???

@JoeMac1983 3 года назад

Being 37 as well, the "you can't outrun a bad diet" hit home hard. I used to eat anything and everything with no consequence. I'm currently 15 lbs overweight even though I'm back to running 25-30 miles a week. Running hasn't made a meaningful dent in my weight. So hard to get past the sugar cravings. Any advice?

@emerson7291 3 года назад

Thanks for this we have this workout tomorrow!

@hes1shot671 3 месяца назад

Walk back recover Long sprints turned long distance- “So death Penalty”

@cliftonmadden1992 3 года назад

I ate a whole bag of cookies while I watched this. Got to make some serious changes!

@maliwyd3432 3 года назад

Good vid Nick

@OinkAnimation 3 года назад

I used to love this session as a 1500m runner! one of the few sessions where things got hazy after the last rep 😂

@johnonyango3166 2 года назад

Gonna do this workout this Saturday :)

@10.Rowbit 3 года назад

That hoodie is so sick

@annieperez2510 3 года назад

how do you battle negative mindset ? Like do you talk yourself into feeling more confident , any mantra usage or do you remind yourself of who you are? Totally curious because I often have to talk myself into pushing myself.

@mdsk7623 3 года назад

Could you do a video on running form and preventing injury.

@kabirkahlon5637 3 года назад

Why don't I see any difference between the 2008 and 2021 bison?? You're the same beast... anddd love from india:)

@fireedits7382 3 года назад

Him: go on a good diet Me: moves away my Cheetos

@trapalot-w3w 3 года назад

Same “go on a good diet” Me:... I’m eating my takis in peace

@Acoke27 3 года назад

Nike needs to give Nick his own line of shoes!

@maliwyd3432 3 года назад

@nick symmonds you should do a CrossFit Games with your subscribers that would be very entertaining!

@ugliergeese1375 3 года назад

You already know imma be doin this

@ishandixit4053 3 года назад

How long should this workout be before a race

@europaeuropa3673 3 года назад

Intervals are my only running workout and I do allow full recovery between reps.

@tinygorillacake 3 года назад

I know you have a warm-up video, but I'd love to see you do the full 50min warm-up with some subscribers 👍👍

@maheshnaik561 3 года назад

I think I get the ULTIMATE SPEED Award for clicking on this video.

@nicksymmonds 3 года назад

Thanks for being early!!

@gabebliziotis8203 3 года назад

Thanks for the Video nick!

@drin_dervina 3 года назад

Nice Video Nick!

@nicholaswan8872 3 года назад

Been trying to get a faster kick. Nice vid!

@lukedavis6289 3 года назад

Hey nick have you ever gotten a muscle biopsy? Or maybe one back in your pro career? If you have I'd be interested to know what that was like. Throwing down 23 second 200s requires a lot of speed and fast twitch muscles. But I've also heard you say multiple times that you were running 60-70 miles per week. So that would be a massive amount of endurance and possibly slow-twitch muscle fibers.