What if the secret to running faster isn't pushing harder but actually slowing down for 80% of your training?

If you've been grinding through workouts and not seeing the speed gains you want, this episode reveals the counterintuitive training approach that actually works. You will learn why slowing down for months at a time is the secret to getting genuinely fast, how to structure your training to build an unstoppable aerobic engine, and the exact timeline and methods that transformed my running from years of frustration to breakthrough performances. You'll discover the simple breathing test that tells you if you're training in the right zone, why most runners skip the one phase that creates real speed, and how to implement a systematic approach that makes every future workout more effective.

Key Takeaways

1. Building a strong aerobic base through slow, easy miles is what unlocks faster paces and longer runs without burnout or injury.
2. Mixing in strength work, sprints, and the right recovery keeps your legs strong and your heart rate in the right zones for real progress.
3. Timing your base phase and knowing when to add intensity ensures you’re ready for your best race or simply healthier, more enjoyable runs.

Timestamps

• [00:29] What You'll Learn
• [01:19] Run Faster With This Base Training Framework
• [02:13] When You Should Do Base Training
• [03:12] Use This Free Plan To Build Your Base Now
• [03:35] Aerobic Run Training Is Like Driving a Car
• [04:36] When Should You run By Heart Rate?
• [05:34] Help Me Fight Algorithm Gods
• [05:55] How to Do Sprints The Right Way For Aerobic Base Training
• [06:57] Why Base Training Is So Fun
• [07:37] The 2 Types of Base Training Explained
• [08:26] Do This After Building Your Base

Links & Learnings

• 📈 Get your free 30-day base training plan https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/base
• How to build up your Vo2 Max after Base training - https://dlakecreates.com/vo2-max-training-runners/
• How to run fast and stay in zone 2 hr - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
• NRG Coaching - https://nrg-coaching.com
• Mike Trees on Instagram - https://dlakecreates.com/run.nrg
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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