What if the smartest distance in running isn't the marathon, but the race most people treat like a stepping stone?

The half marathon is one of the most misunderstood distances in running. Some runners treat it as a stepping stone to something bigger, while others never realize just how challenging and rewarding it can be on its own. In this episode, I break down the five different types of half marathon runners, the mindset shifts that separate them, and why the half marathon may be the sweet spot for improving performance, staying healthy, and enjoying the sport for years to come. Whether you're chasing a personal best, thinking about moving up to the marathon, or simply trying to become a smarter runner, you'll walk away with a new perspective on what 13.1 miles can teach you about training, racing, recovery, and long-term progress.

1. The way you approach the half marathon says a lot about your mindset as a runner. Understanding where you are today can help you make better decisions about where you want to go next.
2. A properly raced half marathon is far more demanding than many runners realize. It requires smart training, strong pacing, and the ability to stay uncomfortable for a long time.
3. The best runners aren't always the ones chasing the biggest challenges. They're often the ones choosing goals that allow them to improve consistently, recover well, and keep running strong for decades.

• [00:39] What You'll Learn
• [02:13] Level 1: The Tourist
• [03:17] Use This to Run a Faster Half Marathon
• [03:56] Level 2: The Stepping Stone
• [05:40] Level 3: The Best Time Hunter
• [07:51] Level 4: The Serial Half Racer
• [09:38] Level 5: The Enlightened One
• [11:45] Run a Faster Half With This

• 📈 Get your free half marathon training plan here https://dlakecreates.com/halfmarathonfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/levelshalfmarathon
• Learn why most half marathon plans fail: https://dlakecreates.com/halfmarathon
• Impact of different running distances on muscle and lymphocyte DNA damage in amateur marathon runners: https://pmc.ncbi.nlm.nih.gov/articles/PMC4792989/
• RRW: By The Numbers: Global Road Running Finishers Up 17% in 2024: https://rrm.com/2025/uncategorized/rrw-by-the-numbers-global-road-running-fiishers-up-17-in-2024/
• Learn about the 5 levels of marathon runners - https://dlakecreates.com/marathonlevels
• Learn about the 5 levels of Strava runners - https://dlakecreates.com/stravalevels
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if the reason you can't break 20 minutes has nothing to do with toughness and everything to do with how you're training the final kilometer of the race?

Breaking 20 minutes in the 5K isn't just about pushing harder. It's about training smarter. In this episode, I break down the key systems that separate runners who stay stuck from those who finally crack the sub-20 barrier. You'll learn how to build the fitness, durability, speed, and recovery habits that make faster racing possible, why some popular approaches can actually slow your progress, and how to structure your training so each workout works together instead of against you. Whether you're sitting at 20:05 or still working your way down from the low 20s, this episode will help you understand what really moves the needle and how to apply it to your own running.

1. Breaking 20 Minutes Requires Precision: Running a faster 5K isn't about wanting it more on race day. It's about using the right training tools at the right time and building fitness layer by layer.
2. Your Easy Runs Matter More Than You Think: A stronger aerobic base helps you hold pace longer, recover better, and get more out of every hard workout.
3. Recovery Is What Makes Improvement Possible: The goal isn't to train hard every day. The goal is to balance hard work with enough recovery so your body can actually adapt and get faster.

• [00:22] What You'll Learn
• [04:06] Lactate Tolerance Training Protocol
• [06:24] How To Find Your Current Fitness Pace (CFP)
• [06:41] Option 2 For Lactate Tolerance Workouts: Race More
• [07:09] Why Your Brain Freaks Out With Too Much Lactate
• [08:38] Use This To Run A Sub 20 Minute 5K Now
• [09:33] Tactical Tool 2: Run More Days
• [11:29] Tactical Tool 3: Longer VO2 Max Intervals
• [14:29] Do This To Help Another Runner Run Sub 20 Mins
• [15:45] Tactical Tool 4: Stretch Your Tempo Three Ways
• [17:59] Tactical Tool 5: Train Power, Not Just Endurance
• [20:58] Tactical Tool 6: Recovery Is The Real Workout
• [23:13] Tactical Tool 7: Train In Blocks, Not Weeks
• [24:59] Go Deeper On The Best Hack (Recovery)

• 📈 Run Sub 20 With This Free Training Plan https://dlakecreates.com/sub205kfree
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/sub205k
• Learn All About Threshold Here: https://dlakecreates.com/thresholdmaster
• My Top 12 5K Tips - https://dlakecreates.com/fast5k
• Mike Trees Instagram - https://instagram.com/run.nrg
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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What if the reason you're not getting faster isn't that you're training too little, but that you're completely skipping the one aerobic zone that delivers the highest return on effort?

Zone 2 gets most of the attention in endurance training, but there’s another aerobic training zone that could be the missing link between running comfortably and running faster. In this episode, I break down what sub-threshold training is, why so many runners accidentally skip it, and how it can help improve speed, endurance, and efficiency without pushing into all-out hard efforts. I also share the common mistakes that can turn this powerful workout into something completely different, along with practical tips for getting the intensity right so you can start applying it to your own training right away.

1. Many runners spend all their time in easy Zone 2 or hard threshold workouts, while ignoring the narrow zone in between that can deliver major aerobic gains.
2. The goal is not to run harder. Staying just below your threshold and controlling your heart rate is what makes sub-threshold training effective.
3. A carefully planned sub-threshold session can improve running efficiency, endurance, and speed, but only when it is introduced gradually and performed consistently.

• [00:17] What You'll Learn
• [01:06] Shoes I’m Wearing For This Workout
• [01:27] The Mistake That Runners Make With Sub Threshold
• [01:49] Why Zone 3/Sub Threshold Matters
• [03:18] Why Heart Rate Is the Best Metric for Sub Threshold Workouts
• [03:51] What Happens When Your HR Goes Higher Than Sub Threshold?
• [04:14] Use This to Improve Your Sub-Threshold Fitness
• [04:44] How to Actually Do a Sub Threshold Workout the Right Way
• [06:10] Traps to Avoid When Doing This Workout
• [07:08] How Long Should This Workout Be
• [09:46] Why I'm Doing More of These This Year
• [10:26] Use This to Learn More About Lactate Threshold Training

• 📈 Get Your Free Sub Threshold Training Plan Here: https://dlakecreates.com/subthresholdfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/subthreshold
• Everything You Need to Know About Threshold & Lactate (Masterclass): https://dlakecreates.com/how-to-improve-running-threshold/
• Gray Zone Explained Simply - https://dlakecreates.com/grayzonesimple
• Cori Cycle & Lactate Shuttle Explained (Deep Science): https://eureka.patsnap.com/report-cori-cycle-adaptations-in-endurance-training-quantified-outcomes
• Instagram: https://instagram.com/dlakecreates
• Strava: https://www.strava.com/athletes/120507

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