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Spencer! Spencer! Spencer! Spencer, you will do it again (sub 4)! Keep it going Spence! Keep it up! I also think you will be a professional runner starting in 2025. You do not quit! You haven't quit! You are motivating us all Spencer! KEEP IT UP, SPENCE!

@AntoLikesLegos

5 ай бұрын

123 likes no comments. Lemme fix that

@GMstuski

5 ай бұрын

Holy meat riding

@thor5204

5 ай бұрын

He’s relentless and I respect that so much. Can’t wait to see what the future has to offer for Spence!

That kid hanging with you for 300 on most reps is really impressive!

Running that fast in 34 degrees is impressive!

The Athlete Special soundtrack never misses.

that one dude that ran with you is crazy fast for how young he looks

Well done Spencer.... That's the kind of work you need... Great job...

You can do it Spencer! We are here to witness history again!

God bless you my friend 😢 you are such a hardworking person

You’re an inspiration bro

I love the music while you’re doing the workout

The only thing missing now is some twentyone pilots song playing over the reps 🥲

@theperfecteraser5988

5 ай бұрын

Facts man

6x400s did wonders for my mile. I went from 7:15 to 6:25 with just a few sessions. Keep up the hard work and you’ll get there no doubt!

@ssjsage5208

5 ай бұрын

What kind of effort/pace were you doing if you don’t mind me asking

@camerongray7767

5 ай бұрын

What paces and rests?

@LuffLab

5 ай бұрын

@@camerongray7767 goal race pace (I was aiming for 6:30) for the 400m efforts, 2 minute rest between. It was BRUTAL, but worked.

@LuffLab

5 ай бұрын

@@ssjsage5208 see my reply above!

@camerongray7767

5 ай бұрын

@@LuffLab that does sound painful. Thankyou, and awesome work

Focus on your goal like Georgie going for the biscuit. Determined.

Fire vid keep up the good work!

Since June I've been training in preparation for a sub 15 5k this spring. It's been basically tons of tempo work and short hill sprints for 6 months, and man did those first hard, "VO2 max," intervals 2 weeks ago suck! It really takes a while to push up that max ceiling, and a lot of humility to accept that even if you aren't hitting your target times it's totally ok as long as the effort is there. Great "that's what she said" from Ally.

@George-nx4bp

5 ай бұрын

Sub 15 is really personal to me. Good luck with that man. I went 15:06 and 15:07 in my last collegiate track season. Was in better shape in the fall but didn't get a chance to run the 5k with being sick for the December indoor meet. Then I was out of the running mood after that. Maybe next spring I'll run sub 15

Nice work!

Spencer, pay no attention to negative comments. You Rock & Rule, dude!! ...also, Happy Birthday Allie!🎉

Nice man, what were you averaging for an 8x4 at your peak? You said 61s were slow? That’s crazy to me...looking forward to seeing the progression

SUB 4 YES !! YES !! YES!!! Dont let Allie beat you !!!

Keep working. 🔥🔥🔥🔥

Simply Amazing

Keep up the good work

What are all these negative comments. Let him run, we believe in you

@acidre4perz75

Ай бұрын

i don’t see one negative comment what are you tapping about

Seen as you are doing the same sessions as a few years ago you should put the splits you ran then aswell at the end of the video to compare

looking like a nike dragonfly for the second set there spence i like it

How much recovery was in between the reps? Also, the last 200m of the last rep you looked pretty strong, especially around 170m. Keep it up Spencer!

@LoganChurchill

5 ай бұрын

It was 90 seconds rest

Great tunes

@alexlikebasketball505

5 ай бұрын

What’s the name

I look up to you.❤

This is my first year of track and I don't know what to do really but I did cross country and my PR was 19:20 for the 3 mile I am 12 years old and i do "t know how to prepare to run the mile this season what should I do?

Best luck. Hard workout. That's all you can do.

I’m a sophomore and I’m training for a sub 2 800. What workouts would you recommend for me

Spencer you help me keep improving I’m 12 but I ran a 5 minute 43 second mile when I first turned 12 and I’m almost 13 and run a 4 minute 58 second mile!

Love that folk song toward the end. Any chance you could share the artist & song?

@DarkSmoke188

5 ай бұрын

Going Through the Motions by Sleepaway Camp

@trainwellracewell

5 ай бұрын

Thanks!

How many years did it take to finally do a classic milers workout? That said, dont put too much stock in December sessions. Do Vo2 sessions every 10 to 14 days and be patient.

Spencer’s dad looks like the guy that says that thing on the live news… you know that guy 😂

I think I have the solution for a sub 4 mile... half tights.

LETTTTTTTTSSSSSSSS GOOOOOOOOOOOOOOO!!!!

I have nightmares very often about exams to get my uni degree. I graduated more than 25 years ago. Really distressing 😂😂😂

@amelian6041

5 ай бұрын

I'll still dream about elementary school ugh 😂

When in racing shape, should you be able to run a mile at what you averaged for the 2X(4X400)?

@ericklein435

5 ай бұрын

I would assume 59. He's probably in 4:04 shape right now in a good race outdoors.

My birthday is Christmas Day, Allie I know how it is. Haha

What spike is he wearing?

song name for set 2?

Sub 4 story sequel

What’s the name of the song

How tall are you bro?

whats going on with keith?

Wow

I'd like to get back to running sub 4 kilometres!

@Bweyg

5 ай бұрын

When I first started running I couldn't even run a sub 4 minute km until one workout I did were I ran 2 sub 4 minute kms in my 2x1k workout XD now I'm running sub 3:40s for my 5x1k workouts but you can get there if you keep persisting.

Congrats on becoming a doctor bro

Makes ya wonder how Hicham El Gerrouj could do 25x400 and average 56

@mr.schoko8032

5 ай бұрын

EPO

@paxundpeace9970

5 ай бұрын

Unlikely ​@@mr.schoko8032

@paxundpeace9970

5 ай бұрын

Ingebrigtsen does 20*400 at 55 or 63 second laps low lactate threshold sub 2mmol

@jazzyjay4595

5 ай бұрын

@@mr.schoko8032 1000% lol

good luck for trying to break 4 but personally i thing your in better 5k shape and would be better off running that

@paxundpeace9970

5 ай бұрын

Maybe but he still has a few years to improve om the mile too the 5k can wait. Aerobic capacity does last for longer.

Good workout! Cold though......not so fun doing speedwork in the cold. Oh, yeah, lose the mullet. It ain't the late 80's anymore.

Gnarly

Remember that the rest between intervals is the factor that stresses your fitness/heart. And 90 seconds isnt a miler type rest. More like 45 seconds. You should be able to run 2x4 sets of those sub 60.

I think he would be better doing 3/4 in 2.58 and then half in 2 flat then 2 x 440 in 60

@krakhour2

5 ай бұрын

if that doesnt work then its time to move up in distance, his dad was a marathon runner it may be in his genes. Ramp up to 10k for a few years then get with a bunch of pro marathon guys and/or have dad work some with him

Are you wearing a mask outside 😞

dtfh

@lol-gb5vt

5 ай бұрын

first bye like 30 seconds

First

@zukimoon4496

5 ай бұрын

nah i was

@cjw5667

5 ай бұрын

Damn you fast af

Nah

TSA, keep working hard and you will get back to sub4!

Shouldn’t your workout partner have led some….?

These 400s ain’t it man. Gotta do more strength work. You need longer tempo runs and aerobic threshold work.

@baseket2ball12

5 ай бұрын

Hahaha thanks for the info! 400 repeats “ain’t it”! What a valuable comment!

@user-sj8yw8tf1e

5 ай бұрын

@@baseket2ball12 I explained that he needs more threshold and tempo work. What do you want, a multiple page write-up on why his training is wrong? He does this every year where he gets in mediocre aerobic shape and then cranks 400s at 61 to end up plateauing at 4:04.

@baseket2ball12

5 ай бұрын

@@user-sj8yw8tf1e hahahahahaha highly intelligent!

@user-sj8yw8tf1e

5 ай бұрын

@@baseket2ball12 you are a strange man…

@Bweyg

5 ай бұрын

@@user-sj8yw8tf1e What's wrong with doing 400s? I did the 400s and they certainly helped me get into sub 5:30 mile shape. Heck my coach threw in some 200s in the middle of my 400s and I still ran a sub 5:30 mile. (ps I know sub 5:30 is way different from sub 4 but you get the point.)

Why the mask. He is outdoors. He could just stand at a safe distance

@epiconan270

5 ай бұрын

probably because he doesn’t want sun exposure

@NCSven

5 ай бұрын

Great minds think alike 😂

@seatownfan

5 ай бұрын

Why does it bother you?