Zone two isn’t about pace or feel; it’s about heart rate, and testing it every four to six weeks is the only way to know if you’re actually getting faster.

If you’ve been grinding out zone two runs hoping to get faster but have no idea if it’s actually working, you’re not alone. Most runners skip the one step that separates guessing from knowing: a simple, repeatable test you can do every four to six weeks to track real aerobic progress.

In this episode, I break down how to test and improve your zone two fitness so you can run farther, faster, and more efficiently without burning out. You’ll learn why most runners get this wrong, how to set a proper baseline, and how to track real progress over weeks and months. I also walk through a simple, repeatable test and a training approach that helps you see consistent gains, all while keeping things manageable and injury-free.

1. Zone two training works best when measured by heart rate, not just pace or effort.
2. Testing regularly every 4–6 weeks gives a clear picture of improvement and prevents wasted effort.
3. Consistency over months is key—small, gradual progress leads to big gains without burnout.

• [00:18] What You'll Learn
• [01:36] Mistake of Zone 2/MAF Pacing
• [04:05] Use This Training Plan to Improve Your Zone 2
• [05:01] Variation of MAF - IMAT
• [05:47] How to MAF Test Part 2
• [07:07] Where to Do MAF Test
• [08:18] Traps to Avoid
• [09:10] How Slow I Was When I First Did This Test
• [11:03] Don't Stop in the Middle of the Test
• [11:54] Other Benefits of MAF Testing
• [12:40] Watch This to Understand Base Better

• 📈 Get Your Free Zone 2 Training Plan Here: https://dlakecreates.com/zone2free
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/maf
• Run Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/base2
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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Most runners follow training plans like line cooks following a recipe; they have no idea why any of it works, and when something breaks, they panic and start over.

If you’ve ever followed a training plan and still felt stuck, tired, or constantly on the edge of injury, this episode will shift how you see running completely. I break down how to stop blindly following plans and start building your own with intention, using simple principles that actually match your fitness level, your goals, and your life. You’ll learn how to structure your training without overwhelm, why doing less can sometimes give you more results, and how to make small adjustments that add up to real progress over time.

• Focus on training based on where you actually are, not where you wish you were. Your experience level determines what your body can handle and what kind of training will truly work.
• Don’t try to improve everything at once. Choose one or two key areas, build them over time, and maintain the rest so you don’t burn out or plateau.
• Keep most of your runs easy and controlled. This helps you stay consistent, avoid injury, and build the foundation you need to actually get faster.

• [00:10] What You'll Learn
• [01:03] The 3 Ingredients Every Self-Coached Runner Needs
• [02:17] Ingredient 1: Know What Level Your At
• [04:46] Use This To Become an Expert Self-Coached Runner
• [05:18] The Novice Levels Of Run Experience
• [06:03] The Intermediate Level Of Run Experience
• [06:40] The Advanced Level Of Run Experience
• [08:13] Ingredient 2: Progressive Overload: Build, Maintain, Connect
• [11:21] Ingredient 3: The Ratio That Keeps You Running
• [14:46] Use This to Self-Coach and Get Closer to 80:20 Ratio

• 📈 Get Your Free Self-Coached Running Training Plan Here: https://dlakecreates.com/emailcourse
• Learn More About No Coach Run Training Here and Sign Up: https://opb.kit.com/selfcoachsignup
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/selfcoach
• This Free Tool Will Change How You Train VO2 Max Forever: https://dlakecreates.com/vdot
• The Injury That Ends Running Careers: https://dlakecreates.com/injuryquit
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

What if skipping the traditional long run is actually the key to unlocking your true speed potential?

After three decades of running, I'm shaking things up completely. This episode is a raw, real-time look at what happens when you stop training like a marathoner and start chasing raw speed again. I'm breaking down exactly why I've ditched the traditional long run approach, how I'm structuring my weeks around quality over quantity, and why feeling slightly undertrained might actually be the secret to staying consistent. If you've ever wondered whether you really need those long, slogging weekend runs or if there's a better way to get faster without burning out, this one's for you.

1. Cutting out long runs in the off-season barely touched my fitness levels, which means most runners are doing far more volume than they actually need to stay in shape between training blocks.
2. Finishing every session feeling like you could have done a little more isn't a sign you're slacking. It's the exact signal that your body is absorbing training and building toward something real.
3. Injury prevention isn't one big decision you make. It's a hundred small ones, and prioritising full rest days and easy effort on soft surfaces adds up to more consistency than any extra session ever could.

• [00:19] What You'll Learn
• [00:48] What I'm Doing Different
• [01:47] How the long run changes
• [02:28] How I'm Feeling
• [03:04] A Sample of My Training Week
• [03:55] Why I suck at the marathon
• [04:39] Picking The Right Surface / My Achilles
• [04:39] Minimizing Injury Risk / The challenge of adding in more running
• [05:12] Don't Forget The Hills
• [05:57] Get This Free Thing To Avoid Injury

• 📈 Get Your Free Email Course Here: https://dlakecreates.com/emailcourse
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/rwmfeb2026
• I Quit Long Runs For 4 Months. Here's What Happened: dlakecreates.com/Nolongrun
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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