The 1% Better Runner with DLake

What if the one workout almost every runner does wrong could actually be the fastest way to build both your VO2 max and your threshold at the same time?

Most runners split their training trying to chase speed in one session and endurance in another, but there’s a smarter way to train both at the same time. In this episode, I break down a simple but powerful workout that builds your VO₂ max and threshold together, explain why most people get it wrong without even realizing it, and show you how small adjustments in pacing and recovery can completely change your results. If you’ve been putting in the work but not seeing the progress you expect, this will help you train with more purpose and finally feel the difference.

Key Takeaways
The 12 x 400m workout can improve both VO₂ max and threshold when done correctly, making it one of the most efficient sessions you can add to your training. Most runners miss out on its full benefits because they treat it like just another speed workout.
Effort and pacing matter more than just hitting times. Starting controlled and finishing strong helps you stay in the right training zone and avoid burning out too early.
The biggest mistake is the work-to-rest ratio. Keeping recovery short and active forces your body to adapt properly instead of turning the session into something too easy.

Timestamps
[01:11] Starting The 12x400m Workout
[01:54] Rep/Interval #1
[02:06] Rep/Interval #2
[02:35] Effort - This Should Be Comfortably Hard
[02:59] Shoes I'm Wearing
[03:18] Rep/Interval #4
[03:32] Use This Workout To Improve Your Vo2 Max
[03:47] Humidity, Heart Rate, Speed And Vvo2 Max
[04:30] Rep/Interval #6
[05:15] Traps To Avoid
[05:44] Why Heart Rate Drift Is Good For This Workout
[06:22] Rep/Interval #8 (Last One)
[06:56] How To End With Strides (And Do Them)
[07:46] Go Deeper On This Workout Here

Links & Learnings
📈 Get your free vo2 max workout training plan with 12x400m intervals here - https://dlakecreates.com/4x4free
🎧 Listen, read and learn more here https://dlakecreates.com/400m
Improve vo2 max with this other workout here - https://dlakecreates.com/4x4
Why Most Runners Get VO2 Max Wrong (And How to Fix It) https://dlakecreates.com/vo2-max-training-runners/
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

Hosted on Acast. See acast.com/privacy for more information.

What if the leaderboard on your running app isn’t just distracting you, but actively pointing you at the wrong target for getting faster?

Most runners think they’re using Strava to improve, but few realize how much it’s actually shaping their behavior, mindset, and even their identity as a runner. In this episode, I break down the five distinct types of Strava users, how you unknowingly move between them, and why that shift can either help you grow or quietly burn you out. I also walk through the one level that actually supports long-term progress, why chasing others is a losing game, and how to use your data in a way that keeps you consistent, motivated, and getting better without losing the joy of running.

Key Takeaways
Not all Strava use is helpful: The way you use Strava can either support your training or slowly pull you away from what actually matters. Most runners don’t notice when they cross that line.
Chasing others hurts your progress: Real improvement comes from comparing yourself to your past, not other runners. Focusing on leaderboards can distract you from getting better.
There’s a sweet spot that keeps you improving: Using Strava as a simple tool instead of a scoreboard helps you stay consistent and avoid burnout. That balance is what leads to long-term results.

Timestamps
[00:29] What You'll Learn
[01:10] Level 1: Doesn't Know What Strava Is
[02:44] Use This Free Course To Better Understand Strava
[03:27] Level 2: Has It, Posts Runs, No Titles
[05:06] Level 3: Elaborate Titles, Segment Obsessive
[06:58] How You Should Really Use Strava
[08:07] Level 4: Pays For Strava Premium
[10:30] Level 5: The Kom/Qom Hunter
[11:45] What Level You Should Really Be At

Links & Learnings
📈 Get Your Free Email Course To Better Understand Strava Here: https://dlakecreates.com/emailcourse
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/stravalevels
Take Back Control of Your Run Data With This Ai Trick: https://dlakecreates.com/virtualcoach2
The Dangerous Level of Marathon Running No One Talks About: https://dlakecreates.com/marathonlevels
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

Hosted on Acast. See acast.com/privacy for more information.

Most runners don’t fail the 10K because of distance. They fail because they train for the wrong race entirely.

If you think running a fast 10K is just about stacking miles and gutting out race day, you're leaving massive time on the course. In this episode, I break down why your 5K time is actually the hidden key to unlocking a faster 10K and how most runners train completely backwards for this distance. You'll learn the exact training structure for sub-60, sub-50, and sub-40 minute 10Ks, the traps that blow up most race attempts and a simple week-by-week framework to pull it all together.

Key Takeaways
Your 5K time predicts your 10K ceiling. Multiply your 5K time by 2.08 to get your predicted 10K. Improve one, and the other follows.
Stop running all your easy runs too hard. Easy runs should be conversational—able to say 7 to 12 words before taking a breath.
Break your race into thirds. Go slower first, hit goal pace second, then let loose at the end. Going out slower is actually faster.

Timestamps
[00:33] What You'll Learn
[02:02] Why the 10k Is Such a Great Race
[04:43] Use This to Run a Faster 10k
[06:21] The 5k Connection — Your Hidden Ceiling
[08:40] The 10k Training: 4 Run Types
[14:08] Trap to Avoid
[17:41] Treat Recovery As a Priority
[19:02] Use This Formula After Races/Runs to Evaluate Your Effort
[20:53] Run a Faster 5k So You Can Run a Fast 10k

Links & Learnings
📈 Get Your Free 10-Week 10K Training Plan Here: https://dlakecreates.com/10kfree
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/10k
Free VDot Calculator: https://dlakecreates.com/vdot
Vo2 Max: https://dlakecreates.com/vo2max
Why Most Tempo Runs Are Messing Up Your Recovery: https://dlakecreates.com/tempo
What's The RIGHT Easy Run Pace?: https://dlakecreates.com/easyrunning
Why Pro Runners Do This But You Don’t?: https://dlakecreates.com/strideswithme
10K vs 5K Training - https://dlakecreates.com/5k10k
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507
Hosted on Acast. See acast.com/privacy for more information.

What if feeling lighter and faster on your runs has less to do with technique and more to do with how “springy” your body is?

If your runs feel heavy, slow, or like you’re constantly fighting the ground, this episode breaks down what’s really going on beneath the surface. I walk through why perfect form isn’t enough, what your body actually needs to feel light and efficient, and how a simple shift in your warm-up can completely change the way you run. You’ll learn how to build power, rhythm, and that effortless “bounce” elite runners seem to have and how to make it part of your routine without overcomplicating your training.

Key Takeaways
Running form alone doesn’t make you faster. What really changes how you feel is building elastic power so your body can bounce instead of absorb impact.
Focus on three simple plyometric drills that train different parts of the running motion. Together, they build rhythm, coordination, and forward power in a way regular running doesn’t.
Keep it consistent by doing short, repeatable routines before every run. Small efforts done often create better results than occasional intense workouts.

Timestamps
[00:17] What You'll Learn
[01:11] The Problem With Form Obsession
[02:56] Use This To Do Plyos Everyday Easily
[03:18] Form Drills Vs Plyos
[03:55] Drill #1 - Pogos
[07:07] Drill #2 - Skips
[09:14] How Running Works With These Drills
[10:19] Drill #3 - Bounders
[12:16] How To Add These To Your Runs
[13:07] Add In These 3 Other Drills To Run With Better Run

Links & Learnings
📈 Get Your Free Form Drills & Plyos Training Plan Here: https://dlakecreates.com/formdrillsplyosfree
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/plyos3drills
Learn the 3 best Form Drills here - https://dlakecreates.com/form3drills
Learn How To Do A-skips For Beginners here - https://dlakecreates.com/askips
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507
Hosted on Acast. See acast.com/privacy for more information.

Zone two isn’t about pace or feel; it’s about heart rate, and testing it every four to six weeks is the only way to know if you’re actually getting faster.

If you’ve been grinding out zone two runs hoping to get faster but have no idea if it’s actually working, you’re not alone. Most runners skip the one step that separates guessing from knowing: a simple, repeatable test you can do every four to six weeks to track real aerobic progress.

In this episode, I break down how to test and improve your zone two fitness so you can run farther, faster, and more efficiently without burning out. You’ll learn why most runners get this wrong, how to set a proper baseline, and how to track real progress over weeks and months. I also walk through a simple, repeatable test and a training approach that helps you see consistent gains, all while keeping things manageable and injury-free.

Key Takeaways
Zone two training works best when measured by heart rate, not just pace or effort.
Testing regularly every 4–6 weeks gives a clear picture of improvement and prevents wasted effort.
Consistency over months is key—small, gradual progress leads to big gains without burnout.

Timestamps
[00:18] What You'll Learn
[01:36] Mistake of Zone 2/MAF Pacing
[04:05] Use This Training Plan to Improve Your Zone 2
[05:01] Variation of MAF - IMAT
[05:47] How to MAF Test Part 2
[07:07] Where to Do MAF Test
[08:18] Traps to Avoid
[09:10] How Slow I Was When I First Did This Test
[11:03] Don't Stop in the Middle of the Test
[11:54] Other Benefits of MAF Testing
[12:40] Watch This to Understand Base Better

Links & Learnings
📈 Get Your Free Zone 2 Training Plan Here: https://dlakecreates.com/zone2free
🎧 Listen, Read and Learn More Here https://dlakecreates.com/maf
Run Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/base2
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507
Hosted on Acast. See acast.com/privacy for more information.