Nico I'm a 1508 800 meter Runner what's the training Nico I'm a 48 hybrid I need training Nico I ran 150 this past season and I'm getting slower what's the training guys guys guys I got you here is what I do for training Monday is a power day Tuesday aerobic recovery Wednesday is pure speed Thursday is another aerobic recovery day Friday is tempo SL endurance building Saturday is off/ active recovery and Sunday is long run recovery and out of those days out of those six days of training there is 3 days of lifting okay video over you're done no you know the video is not over welcome back to another instant classic by your boy Nico Schultz back at it again if you haven't seen my other videos about my training cycle from last season go ahead and follow that link and go ahead and check that out because this training is a little bit different than what I was doing last season as you guys know as you elevate in your training you have to innovate things little by little each season if you want to get faster times so let's go ahead and give a step byep that breakdown on what I'm doing and most importantly why am I doing it so let's Dive Right into our Mondays Monday as I mentioned before is a power day now why do we train power well think about yourself inside of a 4x4 right as a person who has a lot of endurance I don't have as much speed as a 100 or 200 guy but I'm not as slow as a Miler or two mile or a cross country Runner so I'm in that mix of the hybrid this is all my 48 hybrids out there who want to get faster this is why we do power now what does power look like well in the 4x4 when you really are pushing out within that first 100 to 200 this is really what that is building as an 800 meter Runner you must train everything so how do you build power Nico well here's how you do it Hills Hills and more Hills if you can find the steepest hill possible I highly recommend you doing anywhere from 8 to 12 reps of that and the distance it does matter in a sense there are some hills that go for longer and a little bit less incline and so let's say for example you found a 300 M Hill that has a bit of an incline but it's not crazy I'd say you do anywhere from 5 to six reps of that do half jogging down half walking down and really focus on your form and building power remember if you're running uphill using a different part of your body it's not pure speed it's a mix between power and speed endurance but you want anything that's pushing you uphill to really give you that push and like I said this is going to be a direct translation for your 4x4s during your season this is how you get that power everybody's in my DMs and comments asking Nico I want to get faster Hills is how you get faster find a hill run that hill and like I said if the hill is more steep do more reps just quicker faster think of being explosive each step into the ground really imagine yourself running that 4x4 passing people along the straight away and just honestly getting better on these Hills Hills are one of my most fun workout days just because it brings you back to my football days of running hills with my football team and it honestly is just fun it's it's very different from doing recovery runs or doing endurance runs Hills are a fun part of your training take them seriously ball training is the perfect time to build power and really get after it and as for my lifting on Mondays right so I love to mix my power day days Hill days with explosive lifts such as squatting handling single leg squat I also like to do hip thrust anything explosive like jumping anything explosive like single leg hops really get after it and be creative with your explosive lifts on these days cuz like I said they're going to go hand inand and it is okay to be sore when you are lifting uh you're going to be sore the next day and that is the point like I said it is the fall our season does not start until December January for my college guys and as for my high school kids middle school kids out there your season probably doesn't start until april-ish so you really have a lot of time to get better don't shy away from being sore invite it into your life because it's going to make you better for the future now what is our Tuesdays looks like our Tuesdays are not as important as our Mondays Tuesdays and Thursdays look the exact same they are aerobic recovery now when I was in high school and middle school in middle school I would wouldn't even do days like this I wouldn't even do runs at all once I got to high school I started mixing in a little bit of 3 to Four Mile runs in my training now i' I've taken my training very seriously over the years and so I'm able to hit Six Mile recovery runs five m recovery runs at a pretty decent pace for me anywhere between 630 and 640 is is pretty good even sometimes if I'm feeling great I even push for the 620s on these things but everybody is at their own level and for me you know being around 620 630 and 640 is recovery for me I start my first Mile in like the 650s and gradually work my way down not a tempo run don't try to kill this this is simply just to recover from your lifting and you're running from the day before but like I said you can also innovate this too with a bit of cross training if you're injured or if you're not really feeling for the run you can you mix it up a little bit you can go half and half you go half run half cross strain cross strain can look really anything as to biking swimming doing circuit training circuit training on the track as in you know up down burpees you know push-ups Jumping Jacks and then doing a lap and then doing it again so you can really mix it up and and be creative with this but as an 800 meter Runner I think that recovery runs will serve you best on these days like I said being in that 19 to about 30 mile range especially in the offseason for me personally is where I want to be and my my mileage adds up for everything so obviously I have three days where I'm going on runs but all those other days I'm doing a mile warmup I'm doing the workout itself and then I'm doing a mile coold down which all adds up to be around you know high 20s low 30s for mileage but if it's just simply on runs I'm only pushing about 18 to 21 miles a week now let's go ahead and talk about our Wednesdays Wednesdays pure speed this is as fun if not more fun than Monday pure speed can look to anything as to 5x 60 on the track 7x 100 3x 15 it can look anything to where you are going fast and you are changing those gears as if you are a car on a racetrack as an 800 meter Runner this is probably where we lack the most even if you are a 800 M Speed guy it is very difficult to keep up with those spiners and days like this are really where you want to get after it Mondays are those power days and as I mentioned before think of yourself in that 4x4 power is within that first 100 m but from 200 to 300 you're going to need something to really kick and hang out with those guys and that's where your speed is going to come into play your endurance is going to kick in on that last 100 to 80 m but you're really going to need some speed to hang with those guys get some turnover and get those legs moving fast which is why Wednesdays I love I absolutely love to do anywhere around 6X 80 where I'm building up those first 20 M pushing as hard as I possibly can from about 20 to 60 and then kind of turn tuning it down a little bit and like I said have somebody watch you or even record yourself to criticize your form find out what you could be doing better something I like to think of what I'm running is keeping my head down like us same bolt within those first 10 to 15 M gradually lifting myself up and like I said arms arms arms arms are the engine of the machine you really want to be pushing make sure your feet stay dorsy Flex dorsy Flex means your toes are pointed to the sky your knees are up in the air and overall you are pushing yourself forward in the right direction you do not want any wasted movement when you are sprinting when you are sprinting one arm's coming up one knee's coming up one arm's going back one leg is going back and all your motion all of your movement wants to be propelling forward in order to get you that fast time that you always dreamed of getting now now let's talk about Thursday it is a complete copy and paste of what Tuesday look like you are recovering from that speed day and as I mentioned before on Wednesday since we already did a power day on Monday for lifting after that speed day on Wednesday you're just going to be getting a nice little arm day in whether you want to do biceps you want to do back bench it's this is just simply to maintain a frame to make sure that not one part of your body is better than the other you really want to make sure that your whole body is proportioned is at 800 meter Runner now this is not to say you have to go out there and bench 250 lbs do something light do something you're capable of doing do 13 5 and if you're not there yet even do 100 lb just honestly make sure that your body is proportioned well do pull-ups push-ups ABS anything to make sure that your overall are just getting better cuz like I said if you're not doing Doubles Doubles are where you're running in the morning and then doing a workout in the afternoon you should be doing one workout of running and then one workout of lifting just to keep your body fat low just to keep you cut ripped and in shape and overall it just makes your physique look better as 800 met R to help you get faster and the more cut you are the more lean you are it makes you a better athlete and that's something I had to learned too in high school I was about 170 to 165 lbs and I was in the 154 to 156 range which was really good but once I got to college now that I'm in the 155 range 154 range before the before my weight my times have been cut in half and so that's something I had to learn too cuz I was not taking my lifting as seriously but as I mentioned before Thursday is a copy of pasted Tuesday so do whatever you're comfortable with doing now as for Friday Friday shout out to all my cross country guys this is where you guys are going to absolutely Dominate and this has been a part of my 800 met race that I've really been trying to focus on getting better at but Tempo SL endurance building this is where you're going out anything from around 20 to 25 minutes of pure endurance building think of a cross country race if you're doing the 5K if you're doing a 3 Mile you're really getting after it anywhere from 15 to about 20 to 22 minutes and you really are going to have to focus on Rhythm here this is a day that going to push you past your limit where you're really going to have to focus in your breathing it's going to be hard if you're doing 3x s minutes right last Friday I did 3x7 minutes at about 5:15 to 5:30 pace and I did this early in the morning so I beat the son and it was really difficult but uh I really had to tune in mentally lock in with my discipline and take one step after another into the ground make sure I'm getting better in your 800 I'm around that 4 to 6 range 400 m to 600 M this is really where you are going to be getting better in the offseason that is where you build endurance that is where you build Fitness days like Friday days like endurance building those are the days that are going to serve you so well this workout right here these Friday workouts are the reason as to why I became a 147 Runner last season I gu had such good endurance and obviously my speed maintained and Bam 147 I splitting 146s I was splitting 46s in the 4x4 so like I said these days um to give you a little bit of an example of what you can be doing as a workout you can be doing 3x s minutes that's just 7 Minute Tempo and that can look like anything if you if six flat is pushing pace for you for your for your mileage time go ahead and stay with that I'd recommend training with somebody that always gets you better for me I like to do 3x7 or I like to do 4X 5 minutes or even some sort of tempo workout where it's like 2 minutes on 30 seconds off 1 minute on 30 seconds off another minute on 30 seconds off you can also do that there's so many different things you could do you can do a 10-minute Tempo times two you can do 1 minute on 30 seconds off so many different ways you can go about building endurance here but like I said the main theme Here building endurance and building your overall Fitness and Saturday is off/ active recovery go on a walk play some basketball don't sit in the house like a couch or potato all day just make sure you're recovering your body from that that difficult weekend you had and going back to Friday as for your lifting it's similar to Monday but it's less aggressive hand clean squats jumping just lower the weight on everything make sure that you're not killing yourself but it's honestly just to maintain what you build out built throughout the week but honestly this is like a de load day so don't take it too seriously and then Sunday get after on that long run baby go you know knock out that that 5 to six mile range again and honestly I'd recommend Tempo in the back end of this if you're doing 6 miles maybe the last 2 miles start pushing the pace a little bit for me for example I'll start pushing like 615 610 Pace on this for like my last like mile or 2 miles just to build some endurance but other than that though man it's just honestly getting a long run in to recover the day and getting after it so I hope you guys enjoyed this video get after this offseason let's go [Music] [Music]