Threshold Training Fixed What Zone 2 and VO2 Max Couldn’t

https://is1-ssl.mzstatic.com/image/thumb/Podcasts211/v4/a8/08/73/a8087350-f317-7fa5-4787-c93a28e0a5f8/mza_2129429680946580133.jpeg/600x600bb.jpg

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.

Threshold Training Fixed What Zone 2 and VO2 Max Couldn’t

The 1% Better Runner with DLake

10 minutes 56 seconds

1 month ago

Threshold Training Fixed What Zone 2 and VO2 Max Couldn’t

Most runners are accidentally avoiding the exact training that would make them fastest.

If you’ve ever wondered why your training feels hard but race day still falls short, this episode connects the dots. I break down the difference between Zone 2, threshold, and VO₂ Max so you can finally see how they work together instead of against each other. The right balance isn’t about running more miles or suffering through every session—it’s about understanding which gears to use and when. You’ll learn how to train smarter, avoid wasted effort, and unlock the kind of fitness that makes race pace feel easier than you thought possible.

Key Takeaways

Training zones like Zone 2, threshold, and VO₂ Max each play a unique role in how fast and strong you can race.
Formulas and guesswork often get your zones wrong, which can leave you undertrained, overtrained, or stuck in the gray zone.
Knowing your real threshold unlocks smarter workouts that actually improve speed and endurance without burning you out.

Timestamps

[00:12] What You'll Learn
[00:52] The Difference Between Zone Two Threshold and Vo Two Max
[01:25] Zone 2: The Foundation of Aerobic Base Building
[02:10] Run Science Nerd Break: Threshold Fun Facts
[03:30] Defining Vo2 Max and Why It's So Important
[04:03] Run Science Nerd Break - Aerobic vs Anaerobic
[05:26] Use This Free Training Plan to Improve Your Threshold
[06:16] My Vo2 Max Lactate Threshold Test Results
[07:51] Why This All Matters For Runners
[08:12] You Don't Have To Train Your Threshold
[09:26] How I'm Training After The Test
[10:16] Finish Line Thoughts: Did Maffetone Help Or Hurt Me Over the Last 13 Years?

Links & Learnings

📈 Get your free 1% Better Threshold Test Cheat Sheet & 8-Week Sub Threshold Training Plan https://dlakecreates.com/lactatebundlefree
🎧 Listen, read and learn more here https://dlakecreates.com/lactate3vs
Learn about the 5 biggest lactate training mistakes here- https://dlakecreates.com/lactate2mistakes
Learn about how to use the Vdot Calculator here - https://dlakecreates.com/vdot
Learn about improving your sub-threshold here https://dlakecreates.com/subthreshold
Follow DLake on Instagram – https://instagram.com/dlakecreates
Follow DLake on Strava – https://www.strava.com/athletes/120507

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