{"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":"You're 4 Minutes Away From Sub-2 Hour Half (Here's What's Missing)","slug":"you-re-4-minutes-away-from-sub-2-hour-half-here-s-what-s-missing","published_at":"2026-03-23T09:00:00+00:00","page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194/you-re-4-minutes-away-from-sub-2-hour-half-here-s-what-s-missing","show_page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194","url":"https://dlakecreates.com/halfsub2","audio_url":"https://sphinx.acast.com/p/acast/s/masterofsome/e/69b94dd89246d31db41efb42/media.mp3","summary":"Breaking two hours in the half marathon isn’t about grinding harder on race day. It’s about finally training for the race the half marathon actually is. If you've ever hit mile 10, watched your sub two hour half marathon slip away, and told yourself you just didn't go hard enough, this episode is for you. Here's the truth nobody tells you: you're not failing because you lack toughness. You're failing because you've been training for a marathon disguised as a half marathon plan. I break down why the sub two hour half is fundamentally an aerobic race, why most training approaches get it backwards, and exactly how to structure your weeks so mile 16 doesn't destroy you anymore. Key Takeaways Running a sub two hour half marathon is mostly aerobic—training harder isn’t the answer, training smarter is. The three workouts that matter: easy aerobic runs, a quality threshold or VO₂ max session, and a structured long run. A pacing strategy and taper are just as critical as the workouts; patience early lets you finish strong. Timestamps [00:23] What You'll Learn [01:35] The Sub-2 Reality Check [02:28] The Complete Training System [03:40] Use This Training Plan To Run Sub 2 Hours [14:49] Use This To Run Far And Fast Easier Links & Learnings 📈 Get Your Free Sub-2-Hour Half Marathon Training Plan Here: dlakecreates.com/halfsub2free 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/halfsub2 Run Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/base2 Instagram – https://instagram.com/dlakecreates Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.","meta_description":"Breaking two hours in the half marathon isn’t about grinding harder on race day. It’s about finally training for the race the half marathon actually is. I…","key_points":[],"chapters":[],"topics":[],"duration_seconds":915,"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/you-re-4-minutes-away-from-sub-2-hour-half-here-s-what-s-missing/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/you-re-4-minutes-away-from-sub-2-hour-half-here-s-what-s-missing.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}