Nico Young Sub-13 Training

Nico Young’s NCAA 5000m record of 12:57.14 resulted from a mixed-system workout (400m rep + 2k interval + 4x400m + 800m) designed to touch speed, aerobic power, and kicking ability without completely emptying the tank—a confidence-building session applicable to runners at all levels through scalable intensity.

On a winter day at sea level, Northern Arizona University’s Nico Young stepped onto the track and demolished what most thought possible: 12:57.14 for the 5000m. He shattered Graham Blanks’ previous NCAA record of 13:03.

Running a sub-13:00 5K requires an average pace of 4:10 per mile—roughly 12.5 laps of 400m at 62 seconds per lap with zero recovery. It’s a pace difficult to comprehend, even for experienced coaches.

But as coaches, we’re often more fascinated by the work than the result.

The Preparation: “The Workout”

Two weeks prior to his record-breaking run, NAU’s training at 7,000 ft in Flagstaff provided a rare glimpse into elite 5K preparation.

Head Coach Mike Smith is regarded as one of the best minds in the sport—known for his calm demeanor and emphasis on “feeling” the effort. The philosophy is notable for its mutual respect between athlete and coach. No yelling, no frantic split-checking—just a team culture where athletes help each other and a coach who knows when to push and when to pull back.

The Session Structure

The Session: 400m (Rep) + 2k (Interval) + 4x400m (Rep) + 800m (Rep)

The Conditions: 7,000ft Altitude

This is a heavy confidence-building workout. It touches on multiple energy systems—speed, aerobic power, and kicking ability—without completely emptying the tank.

The Translation: What Can We Apply?

Nico’s splits look untouchable. But the structure follows physiological principles that apply to every runner.

Here’s the genius: this workout teaches the body multiple systems in one session while the mind develops the ability to handle discomfort at race pace. It’s not about being “alien”—it’s about understanding what each component develops.

The “Mere Mortal” Conversion

If we apply Jack Daniels’ VDOT principles, we can translate Nico’s splits into what a 21:00 5K runner (6:45/mile pace) would run to achieve the same physiological stimulus.

Segment	Nico Young (Actual)	21:00 5K Runner (Target)	Purpose
400m Rep	54 sec	1:33	Neuromuscular speed / turnover
Rest	8:30	Full Recovery	Allow HR to drop completely
2000m Interval	5:17 (4:15 pace)	8:14 (6:37 pace)	VO2 Max / Race Strength
Rest	8:00	Full Recovery	—
4 x 400m	58 sec	1:33	Speed endurance / Economy
Rest	2:00	2:00	Short rest to simulate fatigue
800m Cutdown	1:55	3:06	Hard finishing drive

Coach’s Takeaway

This workout structure is built on multiple energy systems, but notice what’s NOT there: there’s no VO2 max hammer session that leaves athletes completely wrecked. Instead, it’s varied pacing that touches different systems while building confidence.

The genius of Mike Smith isn’t just in writing splits—it’s in how he executes. Watch the video again. Notice how he acts as if this performance is simply expected. He keeps tight control on intensity, ready to call it off if things go sideways.

We can’t all run 12:57. We can’t all train at 7,000 feet. But we can all apply the principles:

Varied pacing within a single session (speed work + aerobic strength + finishing kick)
Controlled aggression (fast but not maximal effort)
Team culture where the coaching staff has complete confidence the athlete will execute

The real lesson for coaches: multiple energy systems can be trained in one well-designed session without requiring every athlete to be “broken” by the workout.