What does a smarter marathon training plan actually look like?"

When marathon training pushes your limits, the line between progress and injury becomes dangerously thin. In this episode, we break down a 79-minute half marathoner’s aggressive training plan, where it went wrong, and how smarter strategies can unlock better results. Learn the key adjustments to make your marathon training sustainable, avoid common injuries, and still hit your goals. Whether you’re self-coached or just seeking better guidance, this episode will reshape the way you think about training.

• 00:00:00 Introduction
• 00:01:10 Meet the Runner
• 00:03:00 Analyzing the Training Plan
• 00:05:00 Problems with VO2 Max Workouts
• 00:08:00 IT Band Pain Explained
• 00:09:19 The Cross-Training Solution
• 00:11:33 Adjusting Training Expectations
• 00:13:45 Strength Training for Injury Prevention
• 00:14:50 Delayed Gratification for Marathon Success
• 00:16:30 Next Steps for a Smarter Marathon Plan

• Fix & Prevent IT Band issues with this - https://youtu.be/VPkMRvnX8LM?si=dtZUBPxuUNyneh-m
• How to do 12x400m Intervals the right way - https://youtu.be/NrUVGwbPWxo?si=XMcrKviJcvXK-cFp
• How to do Cross-Training the right way for runners - https://youtu.be/tLLhtRfx2uI
• 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/nate
• Nate on Instagram - https://www.instagram.com/nate_word/
• Instagram - https://instagram.com/dlakecreates
• Strava https://www.strava.com/athletes/120507

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

Imagine crushing your marathon goal with one simple daily habit that you do over and over.

In this episode, discover how small daily habits can lead to big changes in running and life. Learn why persistence outweighs talent, how to balance progress and perfection, and why loving the grind is essential. Whether you’re chasing a personal best or starting your first 5K, this conversation offers mindset tools to help you succeed.

1. Small daily habits and persistence can create massive progress over time.
2. Enjoying the process is key to long-term success in running and life.
3. Balancing excellence and “good enough” helps overcome perfectionism and get results.

• [00:00] Introducing Adam’s marathon journey.
• [00:17] The role of persistence in running and podcasting.
• [01:12] What progress over perfection really means.
• [04:49] The power of 1% daily improvements.
• [06:36] Balancing quality and “good enough.”
• [09:12] Lessons learned from running a business and marathons.
• [12:14] Focusing on inputs vs. outcomes in success.
• [14:31] Advice for new marathon runners.
• [16:42] Why it’s about who you become, not the journey or destination.
• [18:38] Update on Adam’s marathon achievements.

• 📈 Get your free 1% better 30-day base training & habits guide - https://dlakecreates.com/basefree 🎧 Listen, read and learn more here https://dlakecreates.com/adam
• Adam Jaffrey Strava
• Wavelength Creative Podcast Production
• Daren DLake Strava -
• Daren DLake Instagram
• Pod Paste - Video Podcast Production for Health & Fitness Brands
• I Ran A Half-Marathon 1% Faster For 10 Years To See What Would Happen

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

What’s the one thing most runners get wrong about “easy training”?

Is your “easy run” truly setting the stage for your success—or quietly sabotaging your training? In this episode, we uncover how to correctly define easy training, why heart rate zones need to be personalized, and how to avoid the pitfalls of the gray zone.

You’ll learn practical tests to determine your effort levels and discover why even the pros treat “easy” differently. Whether you’re a beginner or experienced runner, these insights will help you train smarter and perform better.

• [00:00] Are your easy runs setting you up for success or sabotaging your progress?
• [01:15] What makes a run truly "easy"? Mental arithmetic and breathing tests explained.
• [02:41] Using the breathing countdown test to check heart rate accuracy.
• [04:09] Can a run ever be "too easy"? Understanding objectives and recovery.
• [07:57] Why Maffetone's principles work differently for advanced and beginner runners.
• [09:43] The gap between easy and race paces for elites versus everyday runners.
• [10:01] Resting heart rates and the importance of heart rate reserve in training.
• [12:20] Debunking myths about maximum and Maffetone heart rates.
• [13:18] Customizing heart rate zones for higher resting and maximum heart rates.
• [15:00] How base training builds longevity and aerobic fitness.

1. Understand what "easy" really means: Learn why your easy runs should feel effortless and how the nasal breathing or chatting tests can help define them.
2. Heart rate zones are personal: Discover how factors like your fitness level and resting heart rate impact the effectiveness of heart rate training.
3. Balance is the key to progress: Understand how alternating between truly easy runs and challenging efforts prevents overtraining and maximizes results.

• 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/easyrunning
• Follow me on Instagram - https://instagram.com/dlakecreates
• Follow Mike Trees on Instagram - https://instagram.com/run.nrg
• Follow me on Strava - https://www.strava.com/athletes/120507
• IMAT Heart Rate https://dlakecreates.com/imat
• Maffetone 180 Formula https://dlakecreates.com/maf

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