CASE STUDY: Inside Nico Young’s 12:57 5K
The Performance: Redefining the NCAA Standard
When Northern Arizona University’s Nico Young stepped onto the track at the John Thomas Terrier Classic in January 2024, he didn’t just break the collegiate record; he demolished the barrier of what we thought was possible for an NCAA athlete.
Clocking a 12:57.14, Young shattered Graham Blanks’ previous mark of 13:03. To put that into perspective, running a sub-13:00 5K requires a blistering average pace of 4:10 per mile.
For the track nerds among us, that is roughly 12.5 laps of 400m at 62 seconds per lap—with zero recovery. It is a pace that is difficult to comprehend, even for experienced coaches.
The Preparation: “The Workout”
While the race was historic, as coaches, we are often more fascinated by the work than the result. Two weeks prior to his record-breaking run, we were given a rare glimpse into NAU’s preparation at 7,000 ft in Flagstaff, Arizona.
Head Coach Mike Smith is widely regarded as one of the best minds in the sport, known for his calm demeanor and emphasis on “feeling” the effort. In the video below, observe the mutual respect between athlete and coach. There is no yelling, no frantic split-checking—just a team culture where athletes help each other and a coach who knows exactly when to push and when to pull back.
The Translation: What Can We Apply?
When you see splits like Nico’s, it’s easy to tune out. “He’s a genetic anomaly,” we say. And while that’s true, the structure of the workout is surprisingly grounded in physiological principles that apply to everyone.
The session was a mix of speed and strength, designed to sharpen the mind and body for race pace.
- The Session: 400m (Rep) + 2k (Interval) + 4x400m (Rep) + 800m (Rep)
- The Conditions: 7,000ft Altitude
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Get the Free Season PlanThe “Mere Mortal” Conversion
Let’s strip away the elite talent and look at the effort. If we apply Jack Daniels’ VDOT principles, we can translate Nico’s “Alien” paces into “Human” paces.
Below is a comparison of Nico’s actual splits versus 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 is a heavy confidence-building workout. It touches on multiple energy systems—speed, aerobic power, and kicking ability—without completely emptying the tank.
The genius of Mike Smith isn’t just in writing the splits; it’s in the execution. Watch the video again. Notice how he acts as if this superhuman performance is simply expected. He keeps a tight rein on the 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 of varied pacing, controlled aggression, and team culture to our own training programs.
