Breaking 30 minutes in the 5K isn’t about trying harder; it’s about finally training the right engine.

In this episode, I break down exactly why the common three-day training plan often fails the biology of a 5K and how shifting your schedule unlocks the specific aerobic engine required for speed. I walk you through the exact physiological systems you need to target, the specific pacing strategy that prevents the dreaded mid-race burnout, and the essential strength moves that keep you healthy enough to finally crush your goal time.

1. A sub-30 5K is mostly an aerobic challenge, and building the right engine matters more than just pushing harder.
2. Switching from three days of running to a four-day structure changes everything because it finally creates the volume and balance needed for real progress.
3. Clear pacing, smart workouts, and simple recovery habits work together to prevent blow-ups and help you stay strong through the final third of the race.

• [00:43] What You'll Learn
• [01:42] The Problem: Why You're Stuck at 30:15
• [03:59] The Training Split That Actually Works
• [06:57] Sample Four-Day Sub 30 Min 5k Training Week
• [08:14] Get the Free Training Plan
• [09:08] Run Training — VO2 Max, Speed Intervals, Threshold Work Long Run
• [10:37] VO2 Max Work
• [13:44] Lactate Threshold Work
• [14:53] Long Run
• [15:32] Race Pacing Strategy: The Game Plan
• [19:32] Do This to Help Another Runner Go Sub 30 Minutes
• [19:54] 5 Best Bodyweight Strength Exercises for Runners
• [23:16] Recovery and Nutrition Hydration
• [25:37] Mental/Belief Shift: Why Sub-30 Is Actually Possible
• [26:38] Use This to Fix Your Run Form

• 📈 Get your free Run sub 30 min 5k Training Plan here https://dlakecreates.com/5ksub30free
• 🎧 Listen, read and learn more here https://dlakecreates.com/5ksub30
• Run Longer & Farther with this - https://dlakecreates.com/base
• The best cross-training activities for runners ranked - https://dlakecreates.com/run-specific-cross-training-guide/
• Learn how to use VDOT calculator for race paces - https://dlakecreates.com/using-vdot-calculator-for-runners/
• Threshold Explain + Find Your Threshold Run Pace - https://dlakecreates.com/lactate-threshold-training/
• The 5 Best Body weight only Strength workouts - https://dlakecreates.com/10w2s-5
• Why Recovery Is More Important Than Training - https://dlakecreates.com/recovery
• Get 6 magical tips to perfect running form - https://dlakecreates.com/runform
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

What if the very shoes designed to protect you are actually making you more prone to injury?

If you’ve ever wondered why your feet still hurt even though you keep buying softer shoes, this episode breaks it all down. I dig into what heavy cushioning actually does to your body, why variety matters more than any single “perfect” shoe, and how foot strength changes the way you run. You’ll hear the simple steps I use to build tougher, more responsive feet, plus how to choose and rotate shoes so your body gets stronger instead of overloaded. If you’ve been stuck in the cycle of soreness, this might be the reset your running needs.

1. Max-cushion shoes might feel comfortable, but they can weaken your feet over time by reducing natural shock absorption and muscle engagement.
2. Running in the same shoe every day creates repetitive stress—rotating between different types of shoes helps build strength and prevent injury.
3. Your feet need feedback from the ground to stay strong and stable; too much cushion dulls that connection and can hurt your form.

• [00:58] The Run Shoe Industry Story
• [01:36] The Science Behind Super Shoes
• [03:14] What's The Real Problem?
• [04:21] Use This To Get Strong Feet
• [04:56] Why Feet Matter More Than Shoes
• [05:40] Train Your Feet - Step 1: Stop Wearing One Shoe for Everything
• [07:32] Step 2: Build Foot Strength Progressively
• [08:34] Step 3: Use Max Cushion Strategically, Not Exclusively
• [09:07] Step 4: Pay Attention to Ground Feel
• [10:00] Understand This About Gear and You'll Actually Run Faster Farther

• 📈 Get your free 3 Shoe Rotation Cheat Sheet & Training Plan: https://dlakecreates.com/shoerotationfree
• 🎧 Listen, read and learn more here: https://dlakecreates.com/shoecushion
• Stop Wasting Money on the Wrong Gear - https://dlakecreates.com/gear
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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

The single biggest mistake runners make isn't about shoes, diet, or mileage. It's running every single day in the one zone that guarantees burnout.

What if everything you thought about "moderate effort" running was backwards? Most runners are confused about the grey zone because it feels productive but rarely delivers results. In this episode, I break down what the grey zone actually is, why it leaves so many people feeling stuck, and how to tell when it’s helping versus hurting your training. I walk through simple ways to spot it, explain why it’s often called “junk” work, and show how to use it intentionally without burning yourself out. If you want to feel fresher, train smarter, and finally understand where your effort should go, this episode gives you the clarity to do that.

1. The grey zone is not a bad pace by itself, but it becomes a problem when it turns into your default for every run. When that happens, you stay tired without getting fitter.
2. Easy runs should feel truly easy, and hard days should feel clearly hard. The progress comes from separating those efforts instead of living in the middle.
3. Grey zone works best when it’s used on purpose for specific goals like marathon pace or tempo work. It should support your training, not quietly take it over.

• [00:24] What You'll Learn
• [01:10] What Is It and How to Spot The Grey Zone
• [03:43] Why People Call It Junk and Why That’s Wrong
• [05:38] How To Use The Grey Zone In a Smart Way
• [06:22] Use This to Run In The Grey Zone
• [06:43] When To Use (And Avoid) Grey Zone
• [08:27] Check If You're In The Grey Zone
• [09:36] Use This To Build Your Base Before Building Your Grey Zone

• 📈 Get your free avoid the grey zone training plan here https://dlakecreates.com/subthresholdfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/grayzonesimple
• Learn more about the Grey Zone here - https://dlakecreates.com/greyzone
• Run far and longer with ease here - https://dlakecreates.com/base
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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