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.

1. 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.
2. 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.
3. 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.

• [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

• 📈 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

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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.

1. 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.
2. 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.
3. 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.

• [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

• 📈 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.

1. 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.
2. Stop running all your easy runs too hard. Easy runs should be conversational—able to say 7 to 12 words before taking a breath.
3. Break your race into thirds. Go slower first, hit goal pace second, then let loose at the end. Going out slower is actually faster.

• [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

• 📈 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.