Most runners aren’t stuck because of fitness… they’re stuck because they keep repeating the same mistakes.

Every marathoner is somewhere on the five-level spectrum—and most don’t even realize they’re training themselves into a trap.

In this episode, I break down the stages every runner moves through, the exact moments the transitions happen, and why some levels lead to growth while others quietly wreck your performance, mindset, and enjoyment. You’ll learn how to recognize where you are right now, avoid the psychological and physical pitfalls that derail so many runners, and dial in the approach that keeps you improving without burning out.

1. Every marathoner moves through predictable levels, and most get stuck because they repeat the same habits without changing anything.
2. Chasing times too aggressively turns smart training into obsession, which often leads to injury, burnout, and frustration.
3. The best progress happens when you stay curious, train with intention, and avoid letting your self-worth depend on one race result.

• - [00:00:20:14] What You'll Learn
• - [00:01:02:26] LEVEL 1: THE BUCKET-LISTER
• - [00:02:08:15] Use This To Run a Smarter Marathon
• - [00:02:51:27] Level 2 – The Repeater
• - [00:05:02:12] Do This Easy Thing To Help Another Runner
• - [00:05:17:00] Level 3: The Student
• - [00:07:24:14] LEVEL 4: THE QUALIFIER
• - [00:09:36:13] LEVEL 5: THE ZEN PSYCHOPATH
• - [00:10:45:04] What Level Should You Really Be On?
• - [00:11:43:25] Do This Before You Run Your Marathon

• 📈 Get your free run far and long easier base training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/marathonlevels
• Learn how to hydrate for races like NASA astronauts - https://dlakecreates.com/smart-hydration-runners/
• Learn why and how I ran a half-marathon 1% better for 10 years so you can do it too - https://dlakecreates.com/half2024
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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4x4 intervals are the most overrated workout in running, and continuing to do them could be the very thing stopping you from breaking your personal record.

You've probably heard about 4x4 intervals for boosting VO2 max, but are they really the best way to get faster? In this episode, I break down the real science behind VO2 max training and explain why the 4x4 method might be holding you back. I’ll explore why this popular workout often fails both new and experienced runners and, more importantly, I’ll share proven, alternative interval workouts that are just as good—if not better. You'll learn the fundamentals of how this training works and get a clear plan on how to structure these workouts to build speed and endurance safely.

1. Four-by-four intervals aren’t the gold standard they’re made out to be—they’re often too hard for beginners and too short for experienced runners to maximize VO₂ max gains.
2. There are smarter, research-backed VO₂ max workouts—like 30/30s, 12 x 400m, 6 x 3 minutes, and 4 x 5 minutes—that match different experience levels and race goals better.
3. Time spent actually at VO₂ max matters more than the workout name—shorter recoveries and properly paced efforts can give you more quality minutes near your true aerobic ceiling.

• [00:17] What You'll Learn
• [00:59] What Are 4x4 Intervals?
• [02:00] Why Are They So Popular?
• [03:08] 4 Reasons Why 4x4 Intervals Are Overrated
• [05:39] Free Improve Your Vo2Max Guide
• [06:02] The 4 Better Vo2 Max Workouts
• [06:37] Option 1: 30/30 Protocol (Billat Method) - For Variety Speed demons
• [09:20] Option 2: 12x400m - For All Levels (Especially Speedy Folks That Like To Go Fast)
• [12:12] Help Another Runner Out
• [12:26] Option 3: 6x3 Minutes - For Intermediate Runners
• [13:04] Option 4: 4x5 Minutes (Jack Daniels Method) - For Experienced Runners
• [15:35] How To Fit This In Your Schedule
• [16:28] Learn About Vo2 Max First Before You Train It

• 📈 Get your free Improve Vo2 Max Training Plan https://dlakecreates.com/4x4free
• 🎧 Listen, read and learn more here https://dlakecreates.com/4x4
• Use this to find your VDOT Score - https://www.youtube.com/watch?v=Vuh4bsdo1CY
• Run far and long easier with this - https://dlakecreates.com/base
• Learn everything you need to know about Vo2 Max here - https://dlakecreates.com/vo2max
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if the secret to running faster and training harder isn't found in your workouts, but in what you do when you're not running?

I used to believe that pushing harder meant getting better, until my body finally pushed back. In this episode, I break down what recovery really is, why skipping it silently drains your progress, and how your stress, sleep, nutrition, and mindset all shape the way your body adapts to training. I walk through the difference between true rest and the kind of “easy days” that still count as training, plus the simple habits that help you bounce back stronger instead of burning out. If you’ve ever wondered why you feel tired, tight, or slower even when you’re working hard, this is where everything starts to make sense.

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1. Overtraining is often a result of under-recovering. Your body can handle hard workouts, but it breaks down when you combine them with life stress and poor sleep.
2. Recovery is an active skill, not just doing nothing. It means choosing activities that lower your total stress and help your body adapt, like a walk or light mobility work.
3. Listen to your body's warning signs, like a higher resting heart rate or constant irritability. Ignoring them leads to injury, while heeding them lets you train harder and smarter.

• [00:15] What You'll Learn
• [01:02] When 'No Days Off' Destroyed My Marathon
• [02:08] The Science Behind What Happened
• [03:02] Use This Tool to Help With Recovery
• [04:30] The Real Definition of Recovery
• [05:57] Get My Free Recover Easy Without Thinking Guide
• [06:16] What to Do on Recovery Days: Active Recovery
• [08:05] Passive Recovery Explained
• [10:31] Quick Cheat Sheet to Tell Difference
• [10:59] What Not to Do on Recovery Days
• [12:43] How to Know When You Need Rest
• [14:36] Do This Once You Really Understand Recovery

• 🔴 Get 50% off Prungo FluxGO: USA Use - https://dlakecreates.com/prungoamazon ||
• Rest of World Use Code: "1BETTERRUN10" https://dlakecreates.com/prungo10
• 📈 Get your free recovery cheat sheet and training plan bundle https://dlakecreates.com/recoveryfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/recovery
• Run far and long easier with this - https://dlakecreates.com/base
• The best cross training workouts for runners - https://dlakecreates.com/crosstrainactivities
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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