The 10k Mistake That Kills Your Speed

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The 1% Better Runner with DLake

Daren DLake

195 episodes

2 days ago

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.

All content for The 1% Better Runner with DLake is the property of Daren DLake and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

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.

The 10k Mistake That Kills Your Speed

The 1% Better Runner with DLake

9 minutes 20 seconds

1 week ago

The 10k Mistake That Kills Your Speed

What if your 10K time isn’t a fitness issue—but a training mistake?

Your 5K might be strong—but if your 10K falls apart, there’s a reason. In this episode, we dig into the physiology, training strategy, and psychological traps that make the 10K feel like an entirely different sport. You’ll learn why a small change in energy demands exposes your weaknesses, how to adapt your training to match, and how the 10K can actually set you up for marathon success. Includes free 10K training plan and pacing strategy download.

Key Takeaways

5K and 10K are both aerobic-heavy—but the small shift in energy system use changes everything.
Training for a strong 10K builds a bridge to faster half marathons and marathons.
Long intervals, tempo work, and understanding your pace drop-off are critical to improving 10K times

Timestamps

[00:21] What You'll Find Out
[01:14] Why 5K and 10K Feel Like Different Sports
[02:31] How Running Faster at Shorter Distances Makes You Better at Longer Distances
[03:16] Ad Break: Use This To Run a Faster 10K
[04:00] Can Training for the 5K/10K Cross Over to Ultra Marathon Success?
[04:54] How to Maximize Performance for a 10K Race
[05:26] Why Aerobic Base Builds Everything
[07:50] The Ladder Concept of Short Distance Training for Long Races
[08:42] Use This To Run 1% Better Each Day, Month, Year, etc

Links & Learnings

📈 Get your free run faster 10k training plan here https://dlakecreates.com/10kfree
🎧 Listen, read and learn more here https://dlakecreates.com/5k10
How To Run A Faster 5k: My Top 12 Tips https://dlakecreates.com/fast5k
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

Hosted on Acast. See acast.com/privacy for more information.