{"podcast":{"title":"The 1% Better Runner with DLake","slug":"the-1-better-runner-with-dlake-179194","podcast_index_feed_id":179194,"rss_url":"https://feeds.acast.com/public/shows/bf67ceba-e46f-4f9d-a3a1-8d4ff20fccb2","website_url":"https://podcast.dlakecreates.com","image_url":"https://assets.pippa.io/shows/61366839b4ac8f41ad668a82/1714707951891-69858a3d97bd433d02b49baa31073710.jpeg","author":"The 1% Better Runner","episode_count":252,"summary":"This is a podcast about how runners can live better lives through consistent self-improvement. Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt. I’m Daren DLake : Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher. Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day. A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too. Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week. Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here . PS - Podcasting is very \"1-way,\" so let's fix that. Hit us up if you have any feedback, want to collaborat…","last_synced_at":null,"page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194"},"episode":{"title":"If You Can't Do This Speed Workout, You're Not as Fit as You Think | (12x400m Intervals)","slug":"if-you-can-t-do-this-speed-workout-you-re-not-as-fit-as-you-think-12x400m-intervals","published_at":"2026-04-16T08:00:00+00:00","page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194/if-you-can-t-do-this-speed-workout-you-re-not-as-fit-as-you-think-12x400m-intervals","show_page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194","url":"https://dlakecreates.com/400m","audio_url":"https://sphinx.acast.com/p/acast/s/masterofsome/e/69d611c4086c93c18b8b9ae2/media.mp3","summary":"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 W…","meta_description":"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…","key_points":[],"chapters":[],"topics":[],"duration_seconds":487,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-1-better-runner-with-dlake-179194/episodes/if-you-can-t-do-this-speed-workout-you-re-not-as-fit-as-you-think-12x400m-intervals/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194/if-you-can-t-do-this-speed-workout-you-re-not-as-fit-as-you-think-12x400m-intervals.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}