The 1% Better Runner with DLake

What if the race you’re avoiding is the one that unlocks your marathon speed?

Most marathoners avoid 5Ks during a marathon build because they’re scared it will wreck their long runs or mess up their aerobic base 5K Marathon. In this episode, I break down why that belief is holding you back, what speed endurance actually is, and how short races can make you stronger late in the marathon without blowing up your plan. I explain why racing teaches you to hold pace when you’re tired, how it builds mental toughness you can’t fake on easy miles, and how to plug 5Ks into your training in a smart, low-risk way. If you want to stop fading at mile 20 and start finishing strong, this gives you the framework to do it.

Key Takeaways
Short races build the strength you can’t get from easy runs: Running comfortable miles won’t prepare you to hold pace when you’re exhausted 5K Marathon. A 5K trains your body to stay strong under fatigue.
Racing teaches skills beyond fitness: You practice pacing, nerves, fueling, and race-day routines in a low-pressure setting 5K Marathon. That experience pays off when the marathon matters most.
You can add 5Ks without hurting marathon training: When placed in the right weeks, they sharpen fitness instead of draining it 5K Marathon. The result is better speed and stronger finishes.

Timestamps
[00:32] What You’ll Learn
[01:10] Why 5K Helps The Marathon
[02:09] Use This Marathon Training Plan To Schedule 5Ks Right
[02:38] Lactate Tolerance Training
[03:37] Use This One Thing To Stop Getting INjured
[05:28] What Did Brenton Actually Do?
[06:53] Use This To Run A Faster Marathon & 5K

Links & Learnings
📈 Stop getting injured and start running faster https://dlakecreates.com/groupcoachinjury
📈 Get Your Free Marathon Training Plan Here: https://dlakecreates.com/marathonfree
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/5kmarathon
This Pro Run Coach Got Me To Run a 16:45 5K: https://dlakecreates.com/expro
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507
Hosted on Acast. See acast.com/privacy for more information.

You can build the strongest aerobic engine in the world, but without threshold, it never learns how to race.

If you’ve been logging miles but your race times have hit a wall, the problem might not be your effort; it’s that you’ve been skipping the one zone that connects easy running to race pace. In this episode, I break down what threshold training actually is, why it sits right at the center of performance, and how it connects your easy miles to your race pace. You’ll learn how to identify it, train it without burning out, and avoid the common mistakes that quietly stall progress. If you’ve ever felt fit but couldn’t translate that fitness into faster times, this will help you close that gap with practical, repeatable strategies you can start applying right away.

Key Takeaways
You can build a big aerobic engine, but threshold is what teaches you how to use it at race effort. Without it, your training stays strong but your race results stall.
Going too hard, skipping base training, or doing it while exhausted turns threshold into wasted effort. When done right, it becomes controlled, repeatable, and sustainable work.
Simple field tests, race data, and structured workouts can get you close enough to train effectively. Precision helps, but consistency matters more.

Timestamps
[00:23] What You'll Learn
[01:27] Understanding Lactate Threshold
[01:54] Four Key Fun Run Science Facts About Lactate
[03:23] What Happens When You Train At Threshold
[03:57] Use This To Find Your Threshold
[04:45] Why Threshold Sits At The Center Of Your Training
[05:27] Three Ways to Train Threshold
[08:22] The One Thing Injured Runners Need
[09:58] Metaphors To Help Threshold Make Sense
[10:51] The 5 Dumbest Threshold Mistakes
[11:45] Mistake Number 2 - Skipping The Aerobic Base Phase
[12:37] Mistake #3: Doing Threshold While You're Fatigued
[13:44] Use This To Find Your Threshold And Train Smarter
[14:11] Mistake #4 - Calling Everything Threshold
[15:28] Mistake #5 Doing It Every Week Forever
[16:42] Bonus Tip - Do Threshold Runs In The Same Consistent Place
[17:29] The Difference Between Zone Two Threshold And VO Two Max.
[18:00] Zone 2: The Foundation Of Aerobic Base Building
[18:47] Run Science Nerd Break: Threshold Fun Facts
[20:06] Defining Vo2 Max And Why It's So Important
[20:39] Run Science Nerd Break - Aerobic Vs Anaerobic
[22:04] Use This Cheat Sheet To Train Your Sub Threshold
[22:32] My Vo2 Max Lactate Threshold Test Results
[24:07] Why This All Matters For Runners
[25:42] How I'm Training After The Test
[28:40] Number Three Best Threshold Test - Online Calculators/Race Data
[30:06] Number 2 Best Threshold Test - Field Test
[31:26] Number One Best Threshold Test - Lab Test (Plus Vo2 Max Test)
[33:36] What I Learned Doing Them All

Links & Learnings
📈 Stop getting injured and start running faster https://dlakecreates.com/groupcoachinjury
📈 Get Your Free Lactate Threshold Training Plan Here: https://dlakecreates.com/thresholdfree
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/thresholdmasterclass
Why Most Runners Get VO2 Max Wrong: ****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.

Running doesn't destroy your body—sitting on the couch for 30 years does.

If you’ve ever wondered what running is actually doing to your body long term, this episode breaks it wide open in a way most runners never think about. I unpack what really changes inside your muscles, brain, and cardiovascular system when you run consistently, why so many runners get injured despite good intentions, and what separates those who quit early from those still running strong decades later. More importantly, I walk through the simple training shifts that protect your body, extend your longevity, and help you build a version of yourself that’s still moving well far into the future.

Key Takeaways
Consistent running improves heart health, brain function, and cellular adaptation over time. But loading too fast or training recklessly cancels those benefits and leads to breakdown instead.
Your lungs and muscles adapt quickly, but tendons take months to catch up. When runners push mileage or intensity before the body is ready, injury risk skyrockets.
Progress gradually, keep most runs easy, and treat recovery as real training. Those who follow this approach stay consistent, avoid burnout, and keep running strong for decades.

Timestamps
[00:33] What You'll Learn
[01:12] The Body Changes
[03:04] Always Tell Yourself a Believable Future Story
[04:07] Pillar 1: Load Slowly
[05:29] Use This To Run Without Injury or Burnout Forever
[06:32] Pillar 2: Run Slow
[07:51] Pillar 3: Recovery Is Training
[08:50] How Runners Can Keep Showing Up
[09:36] How to Really Start Running (Even if You Took a Break)

Links & Learnings
📈 Get Your Free Run Without Injury or Burnout Training Plan Here: https://dlakecreates.com/basefree
🎧 Listen, Read and Learn More Here https://dlakecreates.com/happenswhen
How to Start Running Without Breaking Yourself This Time https://dlakecreates.com/startrunning
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507
Hosted on Acast. See acast.com/privacy for more information.

Breaking 25 minutes in the 5K isn’t about toughness—it’s about fixing how you train when no one’s watching.

If you’ve been hovering around that 25-minute 5K mark and can’t figure out why you’re stuck, this episode breaks down what’s really holding you back. I dig into the training habits that feel productive but quietly stall your progress, and why pushing harder isn’t always the answer. You’ll learn how structure, pacing, and recovery shape your performance more than grit alone, plus how small shifts in your weekly setup can unlock real speed. It’s about training with intention, protecting your energy, and finally giving your body the right signals to improve—without burning yourself out in the process.

Key Takeaways
Most runners get stuck because their "easy" runs are actually moderate efforts that prevent full recovery, so you must slow down to a conversational pace to build the aerobic engine needed for speed.
Your hard workout days need to be genuinely challenging but repeatable, focusing on finishing every rep at goal pace while feeling like you could have done one or two more.
Swapping a random mix of runs for a balanced four-day schedule with dedicated rest, strength training, and a proper taper will keep you fresh and ready to race your best time.

Timestamps
[00:32] What You’ll Learn
[01:16] The Actual Problem
[02:49] The Test To Run Easy
[04:19] Use This To Run A Fast 5K
[04:55] The Training Split That Works
[08:11] Vo2 Max Speed Work For Sub-25
[12:04] Mistakes To Avoid

Links & Learnings
📈 Stop getting injured and start running faster https://dlakecreates.com/groupcoachinjury
📈 Get Your Free Run Fast 5K Training Plan https://dlakecreates.com/sub255kfree
🎧 Listen, Read and Learn More Here https://dlakecreates.com/sub255k
Is Zone 3 (Grey Zone) Running A Waste Of Time or Genius? https://dlakecreates.com/grayzone
This Free Tool Will Change How You Train VO2 Max Forever https://dlakecreates.com/vdot
Why Most Runners Get VO₂ Max Wrong https://dlakecreates.com/notvo2max
The ONLY 5 Strength Moves Runners Actually Need https://dlakecreates.com/10w2s-5
Why Most Runners Lift Wrong (And How to Fix It) https://dlakecreates.com/strength
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507
Hosted on Acast. See acast.com/privacy for more information.

Long runs aren’t always the thing that makes you faster. Sometimes they’re the very thing holding you back.

If you’ve been stuck in that frustrating cycle of pushing harder, running longer, and still feeling slower or constantly beat up, this episode will shift how you think about training. I break down why stepping back from traditional long runs—especially in the off-season—can actually unlock better speed, stronger aerobic fitness, and more consistent progress. You’ll learn how smarter volume, intentional recovery, and strategic cross-training work together to keep you healthy while still building race-ready endurance. More importantly, I walk you through how to apply these changes in a practical way so you can train hard without burning out or breaking down.

Key Takeaways
Capping long runs during certain phases reduces injury risk while still maintaining endurance. The goal is to stay consistent enough to actually improve, not just survive training.
Instead of aggressive jumps, focus on gradual 3–5% progressions that keep the body fresh for quality workouts. Recovery is the secret weapon behind better speed.
Adding low-impact aerobic work supports endurance while protecting the legs. It’s a simple way to keep building your engine without digging a deeper fatigue hole.

Timestamps
[00:15] What You'll Learn
[01:05] Change 1: I Replaced Long Runs with Smarter Volume
[03:10] Use This to Run Injury Free
[03:47] Change 2: The 3-5% Rule Kept Me Fresh
[04:31] Change 3: Cross-Training Unlocked Base Without the Damage
[07:39] How to Really Run Long Runs When You're Ready

Links & Learnings
📈 Get Your Free Avoid Injury and Run Faster Training Plan Here: https://dlakecreates.com/basefree
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/nolongrun
What Runners Get Wrong About Long Runs: https://dlakecreates.com/how-to-do-long-run/
I Ranked Every Cross-Training Workout for Runners: https://dlakecreates.com/run-specific-cross-training-guide/
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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