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.

1. Focus 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.
2. 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.
3. 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.

• [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 Else

• 📈 Get your free run far without getting tired training plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/runmore
• Learn more about how to run farther, faster and longer without getting tired - https://dlakecreates.com/base
• How I almost ran sub 3 hour marathon in zone 2 with Brenton - https://dlakecreates.com/ballarat
• Understanding threshold training - https://dlakecreates.com/lactate1wtf
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

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.

• A-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.
• 
  

• [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-Skips

• 📈 Get your free a-skips training plan here - https://dlakecreates.com/askipsfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/askips
• Start with these drills before A-Skips - https://dlakecreates.com/4drills
• Find out what Plyometrics & Form Drills are - https://dlakecreates.com/plyos
• Ground Contact Time Study - https://pubmed.ncbi.nlm.nih.gov/22089481/
• Run Elastic Return Study - https://www.frontiersin.org/articles/10.3389/fspor.2019.00053/full
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

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.

• 5K 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 times

• [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, etc

• 📈 Get your free run faster 10k training plan here https://dlakecreates.com/10kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/5k10
• How To Run A Faster 5k: My Top 12 Tips https://dlakecreates.com/fast5k
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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