THE BEST 1 Mile Prediction Workout

Рет қаралды 200,435

Күн бұрын

The ONLY way to know what you can run for a given distance is to spike up and have at it. BUT sometimes (especially before the first race of a season) it is nice to know where your fitness is at. This workout is pretty darn good at telling you what kind of mile shape you are in.
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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 an accomplished fly fisherman and mountaineer.
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Пікірлер: 478

@nicksymmonds 4 жыл бұрын

We are about to find out just how accurate this workout is! Today I'm running an all out mile vs. subscribers. That video drops next week!! If you want to see it, make sure you subscribe and turn on notifications.

@trevorcross7751 4 жыл бұрын

Nick Symmonds thanks for dropping this video I will definitely try this for myself keep up the great videos

@nicksymmonds 4 жыл бұрын

@@trevorcross7751 it's a fun one!!

@hannervillabon4640 4 жыл бұрын

Hey Nick!, how i can improve the 5k ??

@e4coreenvy383 4 жыл бұрын

Wanted to get some run gum but live in the uk, where could I get some? 👍🏻😝

@legrandempereurcosmique5142 4 жыл бұрын

Nick Symmonds What are your key workouts for the mile?

@yajatkapur9033 4 жыл бұрын

The way he runs looks so odd but surprisingly he is damn fast

@nicksymmonds 4 жыл бұрын

BISON ON THE LOOSE!!!

@yajatkapur9033 4 жыл бұрын

@@nicksymmonds yo bro! that name certainly describes you the best

@stephentai3730 4 жыл бұрын

@@nicksymmonds the fastest guy on my xc team was a kinda big guy, so we called him a tank because he looked like he was going to run people over.

@yajatkapur9033 4 жыл бұрын

@@stephentai3730 ROFL

@Skimasksovertheblindeyes 4 жыл бұрын

Ofc he's fast he a fricken Olympian

@colinm3416 4 жыл бұрын

I’ve found a good way to see what kind of mile shape I’m in is by going to a meet and running an all out mile

@Pocket-AA-Pro 4 жыл бұрын

Genius

@UknownAfrican 4 жыл бұрын

Dang I should have thought of this myself

@nicksymmonds 4 жыл бұрын

What if there are not any meets in the area? This workout is best run about 3 weeks before the season starts.

@adamfogg7060 4 жыл бұрын

@@nicksymmonds I'm an NCAA D1 miler (3:40 1500 PR) from Australia - check out my first vid

@colinm3416 4 жыл бұрын

Nick Symmonds this was just a troll comment lol. But you can always just do a solo time trial

@Life_less_ordinary 4 жыл бұрын

One thing i like about this guy is that he doesn't give long lectures introducing about whatever he is about to do .. he just comes and starts doing without much formality🤣😂

@Marcusaurelius913 4 жыл бұрын

exactly, too many youtubers do that and it is fucking annoying

@tylerdunston775 4 жыл бұрын

This was super accurate! I'm just getting back into running after a long injury and did 8x400 on Tuesday and split (75x6, 73, 71) then ran a 4:57 in the mile time trial for the club team on Thursday.

@ashladominguez5561 4 жыл бұрын

That's fantastic. I'll say I'm in good shape yet I haven't been able to go under 6 minutes. My 10x400 times are 1:31 average though

@tylerdunston775 4 жыл бұрын

@@ashladominguez5561 You'll definitely get there soon, keep up the good work!

@NuvaTRX 4 жыл бұрын

This man is so cool he is a blessing.

@karlerikpaulsson88 4 жыл бұрын

right as you set off on the fourth lap, when the video went into slow-mo, your form actually looked really smooth and graceful, like a bison who does ballet! hahaha

@nicksymmonds 4 жыл бұрын

ha! A bison who does ballet...LOVE IT!!!

@terraflow__bryanburdo4547 4 жыл бұрын

I do a session I call the "Doom Funnel": 8x400 with 2 w/2min rec., 2w/90s rec., 2w/60s, 2 w/30s. Makes you tough at the end of the race.

@nicksymmonds 4 жыл бұрын

thats a GREAT workout!!

@terraflow__bryanburdo4547 4 жыл бұрын

@@nicksymmonds As a fellow negative-splitter, I thought you might approve.

@skytrexz3714 4 жыл бұрын

What’s rec

@skytrexz3714 4 жыл бұрын

Oh recovery

@Astro2024 4 жыл бұрын

is each 400 at the same pace or does it get faster? what pace?

@markmcglincy3907 4 жыл бұрын

Great video and workout for predicting mile time Nick. Gives me great motivation for my training watching your videos. Looking forward to my session tomorrow of 2 x 3 x 300m @ 800m pace and looking to go sub 2.20 for a 51 year old 👍

@ninjapacquiao15 4 жыл бұрын

Loving the videos lately. Your editing skills and all around video flow and quality have become really top notch! You're also keeping true to your running fan base with running workout/race/tip videos like this one with numbers and splits and times etc. while also making funny, interesting challenges and content that will get your channel out to bigger crowds. Love it Nick!!

@fahmim1561 4 жыл бұрын

This make me pump up to break my 6min/mile

@nicksymmonds 4 жыл бұрын

crush it!!

@garyricketts700 4 жыл бұрын

Follow this workout once a week and you’ll be fine!

@greekyogurt5014 4 жыл бұрын

Crush it bro 👊

@natebruffett857 4 жыл бұрын

I got a 6:22 mile Edit: update have gone down too 6:15 mile

@BreakingJJC 4 жыл бұрын

My friend ran a 4:48 1500m and 2000m in 6:43 can he break 5 mins mile and a 10 mins 3km?

@JordanThomasmedia 4 жыл бұрын

This was popping! The drone work was great and this is a cool way to see what type of mile shape you're in. This is about the pace that I want to be able to run by June. Thanks for always showing middle distance some love.

@nicksymmonds 4 жыл бұрын

Thanks for the feedback Jordan! Glad you found this one entertaining and helpful.

@daFranch1se69 4 жыл бұрын

Had much fun watching you run. Can't wait for the next video. Thanks for making my night!

@doughnut187 4 жыл бұрын

1:01 Nick's sweet warm-up dance moves to the music lol killin it in the club

@zachmessaros9482 4 жыл бұрын

Post that mile my guy!!! I'm anxious to watch it now!!!!

@redalien75 4 жыл бұрын

Just found out my coach also watches you as well, and even has an autograph, I'm gonna do this workout tomorrow, and I can't wait to see your results in the time trial next week!

@ParkerMax 4 жыл бұрын

Yeah Nick, nice work!! These are my favorite types of videos that you make, I should really try to make some videos like this for my channel!

@nicksymmonds 4 жыл бұрын

glad you liked it!!

@cameronmueller 4 жыл бұрын

Def going to try this one, drone shots still looking awesome!

@Starstrike21 4 жыл бұрын

great job!!! this was really cool to hear, excited for indoor track tips also

@hanys85 4 жыл бұрын

My favorite running channel at the moment

@Snoopster 4 жыл бұрын

You're killing it, Nick! Keep it up!

@nicksymmonds 4 жыл бұрын

thank you!!

@nimaashtari491 4 жыл бұрын

this is great! Thank you Nick you are an asset to the running community.

@michaelwhiting5141 4 жыл бұрын

Awesome content, Nick! Love seeing the predictor sessions and sessions that worked for you.

@nicksymmonds 4 жыл бұрын

Thank you! Very glad you like them

@bobwasherenotthere 4 жыл бұрын

What I like about this workout is that its based on average lap, and forces you to think as if you are racing for time!

@adamhudson3987 3 жыл бұрын

Solid, well done mate

@shrek2534 4 жыл бұрын

That hoodie actually looks so nice. Run gum logo in the front, cant go wrong with that. And the little bit of blue in the back looks pretty cool.

@PabloRuning 3 жыл бұрын

I love the roll of your videos, but yesterday I saw you in that video arriving 1 second after Rudisha where he did WR and I can only give you all my respects, wow 1 second after that physical marvel, it is not up to many 💪 💪💪

@dantheman70p22 4 жыл бұрын

Omg can't wait!

@chubbiandpepperoni 3 жыл бұрын

I try to do this every week and it helps so much!

@juicylemon2930 4 жыл бұрын

You’re the reason I like running over learn so much from you

@maazkhan8433 4 жыл бұрын

Love the video can’t wait to try the workout

@yahirboy4539 4 жыл бұрын

Great workout & video! Just tried this workout today, and my mile prediction was 4:52, hopefully next week I can run that 4:52 🏃🏻‍♂️

@sportslife4995 4 жыл бұрын

Who else is super excited that AJ and Nick are collabing, I watch both of them a lot!

@nicksymmonds 4 жыл бұрын

I am!!

@JohnM-kl6xz 4 жыл бұрын

Let’s go! Thanks Nick for making this vid really needed it!!! 👍 keep it up 🤙

@nicksymmonds 4 жыл бұрын

you are very welcome!

@carlinreeves8806 4 жыл бұрын

Keep it up Nick!

@Saintzel 4 жыл бұрын

I used to do this as a track workout except it was 400x10 at 1500m pace with 60s rest. It's a really fun workout

@wileyschmitt 4 жыл бұрын

I'm guessing that workout itself will help in getting that flat out mile time less than the predictor, but I love the concept and looking forward to trying it sometime. There's some strategy with it which makes it a bit more intriguing and fun compared to other grueling workouts. Very well made video by the way, keep up the great work.

@addiosnia 4 жыл бұрын

Thank you so much for this video! This will do so much help for my season. Hopefully I will break 4:45!!

@mariusolteanu3340 4 жыл бұрын

REALLY LOVE UR VIDEOS

@muhammadjararhassan3635 4 жыл бұрын

Very good video Nick Symmonds ☺

@syed_taha 4 жыл бұрын

Great man💯 love your work as always and specially the video quality from last couple of months is awesome however stabilization of the 2nd camera is little of if you can fix it your videos will be butter !

@hugomunoz2983 4 жыл бұрын

Thanks Nick! hope to use this workout w/ my team soon!

@nicksymmonds 4 жыл бұрын

you are very welcome!

@dominofuel8050 4 жыл бұрын

The old man's still got some kick! Just gotta wear the tights so your knees don't lock up.

@geometricart7851 4 жыл бұрын

I ate some run gum the other day. Good stuff Nick! It really does work very well!

@markmcglincy3907 4 жыл бұрын

Hi Nick. Would it be possible for you to do a video on the training year for a 800, 1500m middle distance runner, covering the different phases and the type of training sessions over 7 to 14 days especially for the masters athletes. Keep up the good work 👍

@meganbobnar1283 4 жыл бұрын

I just tried run gum today for track practice and I really enjoyed it

@Banana_Bruh910 4 жыл бұрын

My coach used this workout for the upcoming outdoor season

@josephkubiak308 4 жыл бұрын

Why aren't you training to run the mile? Those times are impressive for not training avidly like you used to. You're a king of inspiration!

@barefootbeachrunner9498 3 жыл бұрын

Awesome session Nick Welldone Shows you still have some great fitness I was never much of a runner when i was younger my best 5k was about 18 mins I was a semi elite competitive swimmer topped out at state level. I also played regional water polo for my University. At 54 years old my recent mile was on the road with an uphill segment over the first 500m ,i went 6:32 I m a distance runner now and regularly run 20-50km training and events mostly on the road and trail Havent run 1 mile all out on the track for over 30 years and dont remember my pb then Your video on this has inspired me to go to my local track and give these old legs a speed test Im thinking after my up and down mile on the road of 6:32 ,i should try 90 sec laps and see how that goes 👍🏃🏼‍♂️

@ivanstanchev1374 4 жыл бұрын

Nick i like you man i remamber wen you race at time I also train for 800m best distance ever!!! We keep running !!! Lets go

@indoorandoutdoorendurance3889 4 жыл бұрын

Very Interesting Video, Nick!

@ninadsbhatt100 4 жыл бұрын

He was talking during the warmup too. Felt bad for him but as a youtuber you couldn't miss any content. He must be doing great on his company still so humble , wow !

@Thomas-fk3cw 4 жыл бұрын

Back in the day, we'd do 12x400 at close to race pace, 60 seconds rest, last one all out. Can see this would be better predictor of mile time, though. Looking forward to seeing your mile! - Old Timer Subscriber

@thelifetimeathlete 4 жыл бұрын

Awesome! Total badass athletic rockstar!

@123456789risto 4 жыл бұрын

You really should do a video about strength exercises for middistance!!

@chapmankol 4 жыл бұрын

My time of video,you make running look so simple

@-Chase. 4 жыл бұрын

Hey nick great video

@2626storm 4 жыл бұрын

Hey Nick... i’m trying to improve my 800 times ... i do lots of runs on my own and leg workouts along with abs but i can seem to get my 3rd 200 down in my 800 .. i always die out and have to kick to stay up the last 200 .. do you have any tips on that ? my last race i ran a 2:12 ... my splits were 31,32,35,33 not counting the decimals ... but you can see i struggle and lose time on the 35 second 200

@thomasperrone6136 4 жыл бұрын

Yrn.dylan when running the 800 your supposed to actually positive split it, meaning the first 400 should be faster than the last 400. Theres a thing called the 2 second rule meaning, if you want to run a 2:10 try to run the first 400 in 63 and the last in 67 to get your best time. Of course that is hard to do exactly but you get the point. You can try to do more speed workouts I recommend, doing at least 2 workouts a week things like interval and repetition workouts like good interval workouts are 5 by 800 at 2 mile pace, 4 by 1k at 2 mile pace, some good repetition workouts are like 8 by 400 at mile pace, 10 by 200 at mile pace, or 5 by 600 at mile pace, those will probably be more important since they are speed workouts. Also never focus on getting a good kick, its a natural thing you will develop overtime if you spend alll your time on sprinting the last 200 you will never work on the important rest of the 600. Which could make you improve more.

@batteriesfx 4 жыл бұрын

I'm not an expert but I have a good amount of running knowledge. Usually everyone's third 200 sucks. You just gotta push yourself through it. I would try doing a pacing workout to teach yourself to pace to your fullest extent. Those splits are fine but you can probably do better. A good time goal for you would be 2:08-2:10 based on that 2:12. Generally, your optimal 200 splits would be around: 31.5 31.5 32.5 32.5 However, you are like only a high school athlete so I don't expect you to hit those perfectly. A good workout for you would be 6x200 with 2:30 rest. If you do this, don't try to go as fast as you can, just try to hit 32 exactly every time. Just remember when you do this workout that getting a 30 is the same as getting a 34. Just try to get as close to 32 flat as possible. Also, remember to do a mile warmup beforehand and do dynamic stretches, not static. And a mile cooldown afterward. This workout should teach you the perfect pace and improve you. Always remember that everyone slows down on the third 200, nobody is a perfect pacer.

@alexjones2217 4 жыл бұрын

Thomas Perrone the two second rule is 2 seconds between the splits. So for a 2:10 it would be 64 and 66. I would make my finishing kick with 300 meters to go and that helps keep that third 200 from slowing. Also I was great at my finishing kick and I agree it’s hard to train but it is possible, I have my runners do something like 4X1000 with one minute after the 1000 so you still feel exhausted and then we sprint a 200 and have longer rest between the sets.

@bikramshyawa1464 4 жыл бұрын

Nick bro u r the best Always

@thundercats2004 4 жыл бұрын

No joke I don't know why I watch your channel because I'm a swimmer and I hate to run, but I do like your channel! I do this same sort of set swimming maybe once every other month to see where I'm at fitness-wise. It's a BRUTAL workout! Good job!

@nicksymmonds 4 жыл бұрын

Thank you!! Means a lot to me that a swimmer enjoys the content I’m making

@thundercats2004 4 жыл бұрын

@@nicksymmonds You got it. Keep up the good work both in your workouts and your company!

@joshmccraney4020 2 жыл бұрын

This is so impressive! 60s rest is wild

@nicholasdeguzman7144 4 жыл бұрын

It’s supposed to make you feel like you ran 2 miles 🥴

@nicksymmonds 4 жыл бұрын

with rest!!

@seanfirecoin3322 4 жыл бұрын

i love these videos

@nicksymmonds 4 жыл бұрын

thank you for watching them!!!

@williamsotomayor4794 4 жыл бұрын

Great video I want to try this workout

@rogerandersson279 4 жыл бұрын

That looked brutal. I know how it feels when I do it and it's awful every time. You seemed to handle it pretty well unlike me.

@adelinesadventures5196 4 жыл бұрын

Okay I did this workout the week of District track last year and it was really accurate. I would’ve run the time exactly if the race was less tactical the first lap and a half.

@AlexM-hm2wb 4 жыл бұрын

I love it content u inspire me so much

@nicksymmonds 4 жыл бұрын

very glad to hear that. Thank you for watching!!

@gardeningingeorgia9358 4 жыл бұрын

Yo awesome video

@bhojiwoodexpress6937 4 жыл бұрын

That's Great Workout

@robertricker2727 4 жыл бұрын

Knocked some cob webs off on that work out.

@janetj.2640 4 жыл бұрын

It will be interesting to see the results of this same workout after about 2 months of training!

@BonitaNews 4 жыл бұрын

Keep up the great skills.... someday a rungum running tee?

@akshaj1382 4 жыл бұрын

Nice running.. Keep it up

@nicksymmonds 4 жыл бұрын

thank you!!

@stevew5146 4 жыл бұрын

Nick, great job! Can that wet track affect time? Loved this exercise!

@johnpontes812 3 жыл бұрын

Thats actually one of the best work outs one can do in terms of bang for buck. If you dont have loads time. 8x400 on the minute is a classic.

@JackGordon 4 жыл бұрын

Do you run these workouts while wearing a wireless mic? That’s gotta slow you down.

@Duransport 4 жыл бұрын

Great friend what you learn is never forgotten. Great example 🤣🍔👍

@nromagnola 4 жыл бұрын

Love the videos, Nick! What tracking device are you using in your hand for your splits?

@nromagnola 4 жыл бұрын

Never mind, saw the answer in the comments! Keep up the great content!

@BLTsmyname 4 жыл бұрын

I see you practicing that Wemhoff breathing method :)

@nicksymmonds 4 жыл бұрын

ha! You know it!!!

@nellieeess 4 жыл бұрын

BLTsmyname ???

@BrandonWalsh9 4 жыл бұрын

@@nellieeess Search YT for Wim Hof, this man is a respiratory magician

@drtimoneill 4 жыл бұрын

Hi Nick. Love your channel. What were those green nike track shoes you wore? Also I think I saw you were going to do a video comparing how spikes are better than vaporflys (for the track)?

@novennelagua3151 4 жыл бұрын

What a fast bison🏃💪

@hectorsolis334 4 жыл бұрын

I just realized that The Athlete Special did this workout about a year ago on his channel... we’ve had the secret workout this whole time

@jadenodeh7251 4 жыл бұрын

you f*ckin beast. Closed the workout in 66 and 65. Sheesh

@Posark Жыл бұрын

Nick: struggling to crush the last few laps and in pain KZfaq audience: thanks for fast forwarding the running part, for our short little attention spans

@cyberspd 4 жыл бұрын

My favorite mile prediction run used to be running an all out mile..🤣🤣

@DavidGarcia-dh4jj 4 жыл бұрын

Cool 💪🏽

@cmoore6354 3 жыл бұрын

1 min recovery brutal

@savagedonkeyyt4116 4 жыл бұрын

This actually works

@LarsIvarHenriksen 4 жыл бұрын

AwesomeI I actually did this session in December and my average was about 76. That would put me at 5:04. Now I just need to train harder to get below 5!

@kevinlin8674 Жыл бұрын

Hey, it’s been 2 years, did you ever get below 5?

@LarsIvarHenriksen Жыл бұрын

@@kevinlin8674 hey kevin. My best was a 5:09 😳 then I had a kid 😂 trying to get in shape again now!

@PARDOXXD 4 жыл бұрын

I am already subscribed and I activate the bell

@nicksymmonds 4 жыл бұрын

haha LOVE Ya!!!!

@masonmiller9907 4 жыл бұрын

I do this workout but with 90 seconds rest. I’m going to try 60 seconds next time. Thanks Nick you’re freaking awesome.

@blastedpotato 4 жыл бұрын

Mason Miller 90 secs to actually get a good workout, 60 secs to test your mile time

@masonmiller9907 4 жыл бұрын

Whitechvpel Gaming 🙂 yay I been doing it right than. I still am curious though so I’ll have to try once.

@gabedebassige1200 4 жыл бұрын

My productive day was getting another xbox 1 remote... Letting my self go used to be a runner.... been letting my self become soft, I have become more less lazy... was able to jog comfortably for 45 too and hour.

@julietaesquivel7682 4 жыл бұрын

Well you do run a faster mile then me lol😂Good job👏👏

@brendenseipke 4 жыл бұрын

Epic

@NOLAMarathon2010 4 жыл бұрын

Impressive...

@adamwilcox7904 4 жыл бұрын

Big fan. Quick question. Would you alter the length of the rest if you are much slower? Right now your rest to interval time is close to 1:1. If a slower runner's predicted mile was 8:00 and therefore their laps would be at 2:00 and a 2:1 speed vs recovery should they take a bit longer rest?

@classicalytrumpet9190 4 жыл бұрын

I’m trying to run 4:50 this season. I hope I can get it

@nicksymmonds 4 жыл бұрын

Wishing you success!!

@Charlie-tc7nq 4 жыл бұрын

My first track season, my first meet is on Thursday. I am really scared and I really want under 6.

@FranklynAlvarez 4 жыл бұрын

@@Charlie-tc7nq run fast

@fastinradfordable 4 жыл бұрын

Watching nick struggle to get back into shape really puts it in perspective how amazing the greats are. I mean. He can’t do 400 repeats as fast as Bekeles marathon pace. Fucking unreal.

@nicksymmonds 4 жыл бұрын

It goes away quickly if you don’t use it everyday!