{"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 Doing 10K Training Wrong, And It's Keeping You Stuck","slug":"you-re-doing-10k-training-wrong-and-it-s-keeping-you-stuck","published_at":"2026-04-09T08:00:00+00:00","page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194/you-re-doing-10k-training-wrong-and-it-s-keeping-you-stuck","show_page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194","url":"https://dlakecreates.com/10k","audio_url":"https://sphinx.acast.com/p/acast/s/masterofsome/e/69cfc9d71d7024f1a7389fcb/media.mp3","summary":"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. Key Takeaways 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. Stop running all your easy runs too hard. Easy runs should be conversational—able to say 7 to 12 words before taking a breath. Break your race into thirds. Go slower first, hit goal pace second, then let loose at the end. Going out slower is actually faster. Timestamps [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 Links & Learnings 📈 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…","meta_description":"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 abo…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1306,"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-doing-10k-training-wrong-and-it-s-keeping-you-stuck/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-doing-10k-training-wrong-and-it-s-keeping-you-stuck.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}