You’ve Been Doing Tempo Runs Wrong This Whole Time

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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.

You’ve Been Doing Tempo Runs Wrong This Whole Time

The 1% Better Runner with DLake

18 minutes 34 seconds

1 month ago

You’ve Been Doing Tempo Runs Wrong This Whole Time

Every runner thinks they understand tempo runs, but 90% are doing them completely wrong and sabotaging their race goals.

Everyone talks about tempo runs, but no one can agree on what they actually are. This episode ends the confusion for good by breaking down the real-world definition and purpose of this crucial workout. You’ll learn exactly how to find your personal tempo pace, why it’s the secret weapon for marathon success, and how to program it into your training without hitting a wall. Finally understand how to train smarter, recover better, and build the durable speed that leads to a massive new personal best.

Key Takeaways

Tempo runs teach your body to hold a strong, steady pace for a long time. They are especially important for marathon training because you can't practice running the full race distance.
These runs feel great but are secretly draining your energy stores more than faster workouts. You need extra recovery days afterward to avoid burning out.
You don't need a lab test to find your tempo pace. You can use your goal marathon pace, your heart rate, or simply how the effort feels to dial it in correctly.

Timestamps

[00:22] What You'll Learn
[01:05] When To Do Tempo Running
[02:32] How Is This Similar To Grey Zone Training
[05:20] Use This To Improve Your Tempo Running
[05:51] Tempo Runs for 5K vs Marathon Racing
[06:56] Lactate Explained
[09:15] What Lactate does to Oxygen
[10:04] Help Me Fight the Algorithm Gods
[10:24] Tempo Runs Used as Sub-Threshold Training
[11:39] Lactate Threshold Levels Explained
[12:45] 1% Better 3 Tempo Run Formula
[15:28] Why People Get Tempo Runs Wrong
[16:58] Fatigue from Tempo Runs
[17:55] Understand This Before You Do Tempo Training

Links & Learnings

📈 Get your free 8-week Improve Threshold Training Plan here https://dlakecreates.com/subthresholdfree
🎧 Listen, read and learn more here https://dlakecreates.com/tempo
Learn all about Threshold Workouts here - https://dlakecreates.com/lactate1wtf
Learn all about Zone 2/Maffetone workouts here - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
NRG Coaching - https://nrg-coaching
Mike Trees on Instagram - https://dlakecreates.com/run.nrg
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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