The 1% Better Runner with DLake

• Running a Half Marathon? Here’s What No One Tells You

  Why the Half Marathon Might Be the Perfect DistanceI break down why the half marathon is the smartest distance for real life: enough stress to build stamina and speed, not enough to trash your body or calendar. You’ll get a simple training framework—two quality sessions, one purposeful long run, and easy mileage that actually fits your week—plus how to tweak it whether you’re chasing sub-90 or cruising a first finish. We’ll cover pacing by effort, when to use VO₂ max vs threshold work, and how to rotate long runs without burning out. I’ll also de-stress race logistics, fueling, and travel so you don’t turn a fun weekend into a recovery crater. The punchline: patience compounds; the half teaches restraint; and that’s exactly how you get faster year after year.Key TakeawaysHalf Marathon Advantage – Why 13.1 miles delivers most of the fitness gains with fewer risks.Training Framework – Two quality sessions, one long run, and smart recovery.Mindset Shift – Focusing on restraint and sustainability over ego and extremesTimestamps[00:49] Why the Half Marathon Is Actually Perfect[01:22] Run Science Nerd Break[01:50] Half Marathon vs Full Marathon[03:25] Definitions[04:37] Ad Break: Use this to run a faster and smarter half-marathon[05:06] The Half-Marathon Training Framework[06:36] What Your Week Actually Looks Like: 3 Days a Week[07:38] 4 Days Per Week Training[07:57] Help Another Runner Out[08:27] 5 Days Per Week Half Marathon Schedule[09:13] 6–7 Days Per Week Training[09:52] Half Marathon Energy System Used – Threshold vs Aerobic[10:48] Half Marathon vs 5K Training[12:15] Why This Actually Matters Beyond Running[13:54] Use This to Improve Your Half Marathon Times SlowlyLinks & Learnings📈 Get your free race faster half marathon training plan here https://dlakecreates.com/halfmarathonfree🎧 Listen, read and learn more here https://dlakecreates.com/halfmarathonLearn more about vo2 Max Here - http://dlakecreates.com/Vo2Aug2025Learn how I ran 1% better each year in the half marathon here - https://dlakecreates.om/half2024Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• The Long Run Mistake That Keeps You Stuck

  Most runners ruin race day before the starting line—by doing their long runs wrong.Most runners either skip their long runs or run them the wrong way—and it’s costing them results. In this episode, you’ll learn how to turn long runs into your most powerful training tool. From easy “cupcake” runs to advanced over-unders, these five long run formats build endurance, pace control, and race-day confidence without burning you out.Discover how to structure your training year, when to add variety, and how to finish long runs stronger than you started. Whether you’re building your base or chasing a PR, this episode breaks down the science and strategy behind every long run—so you can run farther, faster, and smarter.Key TakeawaysLong runs aren’t one-size-fits-all—they change with your goals, pace, and season.Mixing five long run styles builds endurance, speed, and race-day confidence.Training smarter means running with intention, not just mileage.Timestamps[00:11] What You'll Learn[01:03] What Is a Long Run?[03:48] AD BREAK: Use This To Try All 5 Long Runs For Yourself[04:32] MYTH: LONG RUNS MUST BE SLOW, BORING SLOGS[06:00] 5 LONG RUN STYLES ARE YOUR TOOLKIT[06:25] All Easy (+ Fast Finish Bonus) Level 1[07:50] Help another Runner Get Better[08:05] Cupcake with Sprinkles - Level 2[09:10] Progression Runs - Level 3[11:01] The Big Block Sandwich - Level 4[12:33] Over Unders - Level 5[13:59] Use This Turbo Boost After Your Long Runs For Real GainsLinks & Learnings📈 Get your free 5-week long run training plan https://dlakecreates.com/longrunfree🎧 Listen, read and learn more here https://dlakecreates.com/longrunLearn how to do Strides at the end of your long runs here - https://dlakecreates.com/strideswithmeLearn how to run longer and farther without getting tired (base) - https://dlakecreates.com/base-training-for-runners/Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• Why You’ll Never Run Farther If You Keep Doing This

  The secret to running farther and faster isn’t fancy workouts—it’s the boring stuff you’re skipping.Most runners chase quick fixes—faster workouts, new shoes, or trendy training plans—but the real growth comes from mastering the basics. In this episode, I break down the simple “More, Better, New” framework that helps you know when to increase mileage, refine technique, or try something new. You’ll learn how to build a stronger base without burning out, understand why volume rules endurance training, and discover how to use boredom as your secret weapon for real results.Key TakeawaysFocus on Volume First: Building your weekly mileage is the most effective way to become a more durable and efficient runner, creating a foundation that makes everything else easier.Refine Your Technique Second: Once you have a solid base of volume, you can start to fine-tune your form and pacing to squeeze more speed out of the engine you've built.Introduce Novelty Last: Only after consistently doing more and getting better should you introduce new, complex workouts or plans to break through a plateau and keep things fresh.Timestamps[00:46] What You'll Learn[01:32] Why You Should Use The More, Better, New Framework[02:37] Why Do More of Something First[04:03] Use This To Run Farther and Longer Easier[05:03] When To Do Better in Your Training and How[05:41] The Nuance of More vs Better vs New[07:19] Why Volume Usually Wins[08:50] The Earning System (When to use better and New)[11:02] How Brenton Can Use Norwegian Double Threshold[13:06] Use This First Before You Do Anything ElseLinks & Learnings📈 Get your free run far without getting tired training plan here https://dlakecreates.com/basefree🎧 Listen, read and learn more here https://dlakecreates.com/runmoreLearn more about how to run farther, faster and longer without getting tired - https://dlakecreates.com/baseHow I almost ran sub 3 hour marathon in zone 2 with Brenton - https://dlakecreates.com/ballaratUnderstanding threshold training - https://dlakecreates.com/lactate1wtfInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• You’re Copying This Sprint Drill All Wrong (And It’s Killing Your Form)

  Most runners skip A-skips — literally — but this one drill can make you faster without running harder.In this episode, we unpack what makes A-skips so tricky and how to break the movement down into four easy, science-backed steps.Learn how to coordinate arms and legs, build ankle stiffness and elastic recoil, and improve your running economy — all without adding miles.Whether you’re a distance runner or just starting out, this episode gives you the exact drills, cues, and programming to finally master this iconic movement.Key TakeawaysA-Skips train coordination, hip flexor engagement, ankle stiffness, and elastic recoil — the “holy trinity” of running economy.Break it down into four parts: Hop + Ankle Snap, Arm Drive, Knee Drive, Reset.Use a rail or wall for support until the rhythm feels natural.Science-backed benefit: stronger, springier ankles = up to 7% less energy used per stride.Drill it twice a week for 3–5 minutes before your runs to prime your nervous system.Record yourself weekly — progress is visual and measurable.Belief in the process rewires both your brain and stride for lasting gains.Timestamps[00:00] Intro[00:27] What You'll Learn[01:09] The A-Skip Problem[02:07] The Science Behind A-Skips[03:05] Use This Drill to Do A-Skips[03:54] Help Another Self-Coached Runner[04:22] Step 1: Learn the 4 Moves Separately[05:03] Step A: Hop + Ankle Snap[05:54] Use This To Get Better at A-Skips Now[06:21] Step B: Arm Drive (Down + Back)[06:44] Step C: Knee Drive (Up)[07:26] Step D: Reset (Down + Up)[08:13] Step 2 — Assisted A-Skip[08:26] Step 3 — Free A-Skip[09:25] The Science Behind How This Works[10:16] Step 4 — Beginner Weekly Plan[11:31] Variations + Progressions[13:55] Use These 4 Drills Before Doing A-SkipsLinks & Learnings📈 Get your free a-skips training plan here - https://dlakecreates.com/askipsfree🎧 Listen, read and learn more here https://dlakecreates.com/askipsStart with these drills before A-Skips - https://dlakecreates.com/4drillsFind out what Plyometrics & Form Drills are - https://dlakecreates.com/plyosGround Contact Time Study - https://pubmed.ncbi.nlm.nih.gov/22089481/Run Elastic Return Study - https://www.frontiersin.org/articles/10.3389/fspor.2019.00053/fullInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• The 10k Mistake That Kills Your Speed

  What if your 10K time isn’t a fitness issue—but a training mistake?Your 5K might be strong—but if your 10K falls apart, there’s a reason. In this episode, we dig into the physiology, training strategy, and psychological traps that make the 10K feel like an entirely different sport. You’ll learn why a small change in energy demands exposes your weaknesses, how to adapt your training to match, and how the 10K can actually set you up for marathon success. Includes free 10K training plan and pacing strategy download.Key Takeaways5K and 10K are both aerobic-heavy—but the small shift in energy system use changes everything.Training for a strong 10K builds a bridge to faster half marathons and marathons.Long intervals, tempo work, and understanding your pace drop-off are critical to improving 10K timesTimestamps[00:21] What You'll Find Out[01:14] Why 5K and 10K Feel Like Different Sports[02:31] How Running Faster at Shorter Distances Makes You Better at Longer Distances[03:16] Ad Break: Use This To Run a Faster 10K[04:00] Can Training for the 5K/10K Cross Over to Ultra Marathon Success?[04:54] How to Maximize Performance for a 10K Race[05:26] Why Aerobic Base Builds Everything[07:50] The Ladder Concept of Short Distance Training for Long Races[08:42] Use This To Run 1% Better Each Day, Month, Year, etcLinks & Learnings📈 Get your free run faster 10k training plan here https://dlakecreates.com/10kfree🎧 Listen, read and learn more here https://dlakecreates.com/5k10How To Run A Faster 5k: My Top 12 Tips https://dlakecreates.com/fast5kInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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