NICO YOUNG and NAU Coach Mike Smith: Redefining the NCAA Standard

The Performance: 12:57.14

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 was considered possible for an NCAA athlete.

Clocking a 12:57.14, Young shattered the previous mark of 13:03. To put that into perspective:

• Average Pace: 4:10 per mile.

• Lap Split: ~62 seconds per 400m for 12.5 laps—with zero recovery.

The Philosophy: “Defer to the Aerobic System”

Head Coach Mike Smith’s success at NAU isn’t built on “burning the candle” at both ends. His approach, often shared in clinics, is rooted in a fundamental patience.

The Smith Tenets:

• VO2 Max Scarcity: The team typically performs only two truly “all-out” VO2 max sessions per season. The rest of the year is dedicated to sub-threshold work and aerobic development.

• The Fartlek Tool: Smith famously notes, “There is no wrong answer with fartlek.” It allows for high-intensity stimulus without the mental and physical rigidity of the track.

• Volume of Quality: Rather than one massive “hero” workout, NAU builds fatigue through accumulated volume across multiple sets.

• Altitude Discipline: At 7,000 ft in Flagstaff, easy days are run exceptionally slow to allow for recovery. The focus is on the physiological stimulus (heart rate/effort), not the absolute pace on the GPS watch.

The Weekly Structure: The 7-Day Blueprint

This is the documented “engine room” of the NAU program. It balances high-volume aerobic support with a “double-workout” weekly rhythm.

Day	Session Type	Description
Monday	Recovery	AM: Easy mileage / PM: Easy double + lifting, strides, and mobility.
Tuesday	Primary Workout	Alternating: 4-8 mile sub-threshold run OR 10-15 x 1:00 on/off fartlek.
Wednesday	Consolidation	Medium long run (Steady aerobic pace).
Thursday	Aerobic Support	AM/PM Double easy runs.
Friday	Secondary Workout	Opposite of Tuesday. Late season: Short VO2 work. Always ends with 8x20s hill sprints.
Saturday	The Long Run	18–20 miles easy. Variation: 3×3 miles sub-threshold if no hard Friday session.
Sunday	Recovery	Single easy run.

The Training Blocks: Standard Workout Patterns

While the record-breaking 5K workout was a “peak” session, the following routines are the staples that build the foundation.

Cross Country: The “Volume of Quality” Set

• 4 sets of 6 x 300m (at 3K-5K effort).

• Recovery: 30–60 seconds between reps / 2–3 minutes between sets.

• The Twist: Reps 4 and 6 in every set are “hot” (faster than the others) to teach the body to change gears under accumulated fatigue.

Track Season: High-Volume Intervals

To build the “strength-speed” required for a sub-13:00 5K, the volume of intervals is significantly higher than traditional high school programs:

• The 400m Grind: 40 x 400m at 10K/Half-Marathon pace.

• The 1K Threshold: 16 x 1000m.

• The “Rupp” Special: 10 x 1000m (2:00 rest) followed by 2 x 200m “all-out” to simulate the finishing kick.

The Record-Breaker: “The Workout” (2 Weeks Prior)

The following session was the final “sharpener” before the 12:57 performance.

The Session: 400m (Rep) + 2k (Interval) + 4x400m (Rep) + 800m (Rep) at 7,000ft Altitude.

The “Mere Mortal” Conversion

Using Jack Daniels’ VDOT principles, we can translate Nico’s “Alien” paces into a target for a 21:00 5K runner to achieve the same physiological stimulus.

Segment	Nico Young (Actual)	21:00 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	Prepare for speed endurance
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

The Final Piece: Biomechanics & The “X-Factor”

Performance is more than just engine size. Nico’s 2024 breakthrough was aided by a focus on mechanical efficiency. Working with biomechanist John Ball, Young addressed specific gait issues that had previously limited his ceiling.

Coach’s Takeaway: The genius of Mike Smith isn’t just in writing the splits; it’s in the execution. Observe his demeanor: no frantic split-checking, no yelling. He treats superhuman performance as the expected result of a well-built aerobic house. When in doubt, defer to the system.