How An Ex-pro Runner Coached Me To My Fastest 5k

This is for the 5k runners who have been at it for a while but want to see if they can run their fastest timeRunning a faster 5K isn’t just about training harder—it’s about training smarter. In this episode, discover advanced strategies to cut seconds, even minutes, off your time. Learn how to reframe your mental approach to racing, why strides and sprints matter more than you think, and how race-specific training can push you past your limits. Whether you’re chasing a sub-16 or simply want to break through your plateau, these proven tips will elevate your running game.Timestamps[00:00] Introduction: Advanced strategies for a faster 5K[01:42] Aerobic vs. anaerobic breakdown for 5K performance[03:30] Why speed-focused blocks are critical for progress[05:00] Building lactic tolerance to finish stronger[06:23] Overview of the free 6-week training plan[07:15] Embracing faster paces: Mental and physical preparation[08:30] How strides and short intervals boost speed[09:40] Adjusting long runs for peak race-day performance[10:08] Importance of a 4-week anaerobic training block[10:50] Final thoughts: Small tweaks for big improvementsLinks & Future Learnings📈 Get your free 1% better 45-Day training plan guide to run a faster 5k - https://dlakecreates.com/5kfree🎧 Listen, read and learn more here https://dlakecreates.com/expro✅ Follow DLake's Instagram - https://instagram.com/dlakecreates✅ Follow Mike Trees’ Instagram - https://instagram.com/run.nrgFollow my training on Strava https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

Om Podcasten

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 collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com Hosted on Acast. See acast.com/privacy for more information.