Watch & Read This Here

Looking for a cheat code to get pretty fit without suffering? Welcome to the easiest of the hard workout sessions for runners: the 12x400 interval workout.

In this episode, you'll dive into the 12x400 interval workout, a powerful tool for any runner looking to improve their speed, endurance, and overall performance. We break down the science behind this workout, explain why it's so effective, and show you how to implement it into your training. Whether you're aiming for a new personal best or just want to get faster, this episode is packed with all the info to help you get there.

This routine is a favorite of mine because it improves your VO2 max, sharpens your running economy, and prepares your body for the harder and longer work later in the season. Whether you're training for a 5K, 10K, or even a marathon, 12x400 intervals done at the right pace and time of the season might just help you hit your goals. Let’s get into why this workout is the bee's knees and how you can make it part of your training right now.

• [00:00] Importance of the 12x400s workout and its benefits
• [00:03:12] Description of the workout and its purpose in training
• [00:06:31] Discussion on the intensity and pace variations of the workout
• [00:08:41] Using heart rate as a guide for the workout
• [00:12:16] Importance of perceived exertion and pacing during the workout
• [00:14:04] Importance of rest intervals in the workout
• [00:17:54] Discussion on using heart rate as a governor during the workout
• [00:19:46] Differentiating between threshold and tempo workouts
• [00:22:42] Variations and downsides of the 12x400s workout
• [00:27:01] Summary and conclusion of the episode

• NRG Coaching Services
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram

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This is the toolkit that you need to understand everything about strength training so you can perform your best.

Strength training like most things in life is super confusing and nuanced. Information is everywhere and with so many options and variations depending on each person. It’s no wonder why us runners tend to get overwhelmed.

In this episode, we (me and a medical sports professional named Sam Shearman who is also the founder of the run strength app 10W2S) will create the ultimate toolkit so that you can learn “almost” everything about strength training specifically for runners so that you can feel more empowered to make better decisions about your training habits so you can - insert thing you want to get from running.

• Definitions of things you hear around strength training that might be confusing
• tendinopathy vs tendinitis
• eccentrics vs isometrics vs concentric and when to do them
• Why is strength training now the new bees knees when 50 years ago not too many runners were doing this
• Why do you think some if not most runners avoid strength training?
• Pain during workouts and after doms- how much is okay
• A bunch more!

• [00:00] - Introduction: The Importance of Strength Training for Runners
• [01:18] - Understanding Tendinopathy vs. Tendinitis: What Runners Need to Know
• [03:34] - Breaking Down Muscle, Tendon, and Bone Strength
• [05:01] - Debunking Myths: Why Tendinitis Is Outdated
• [06:44] - The Role of Eccentric Training in Running
• [09:15] - Hypertrophy and Muscle Endurance: Tailoring Strength Training for Runners
• [12:21] - General Strength vs. Maximal Strength: What’s Best for Runners?
• [17:19] - Introducing the 10W2S App: Strength Training Made Simple
• [21:23] - Optimal Timing for Strength Training Relative to Running
• [31:44] - Pre-Race Strength Training: How to Taper Correctly

• Watch & Read this here
• Download the 10W2S Strength Training for Runners App here
• The ultimate strength training guide for runners
• 10W2S on Instagram
• DLake Runs on Instagram

DLake One Percent Better Newsletter - The truth is, most running info is repetitive. So to make your life easy, I spent the last 11 years reading, watching, talking to experts and doing as much as I could so you don’t have to make the same mistakes as me. Join 1,100 + other smart runners and sign up now!

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

Curious if you're using the best method for your training? Find out now!

At some point or another, you've been told by your training plan, smartwatch or coach to train by effort, pace and or heart rate. But have you stopped to consider if one is better than the other? If so, does the situation matter when you use the one or the other?

Is there another thing that you might not know about that could be even better?

Well, you are in luck because, in this episode, you'll find out the answers to all of those questions and more.

Timestamps of what you'll learn

• Introduction and Overview of Metrics - [00:00]
• Exploring the Benefits of Training by Pace - [02:24]
• Heart Rate Training: Pros and Cons - [03:26]
• Understanding Effort-Based Training - [04:41]
• Introduction to Power Training for Runners - [05:51]
• Combining Metrics for Optimal Training - [06:43]
• Real-World Examples and Personal Experiences - [09:07]
• Community Polls and Insights on Preferred Metrics - [10:07]
• Advanced Strategies: The Triangle of Intelligence - [13:30]

Links & Learnings

• Remy B reel on YouTube
• Fix your run blog - should I train by pace, feel or heart rate?
• Kofuzi YouTube on if you should train by pace, effort or heart rate
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Read and watch this here

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