I suck at threshold running—and that’s exactly why I train it.

If you’ve ever pushed too hard in training and felt wiped for days, this episode is for you. I take you along on a real sub-threshold workout—three sets of controlled discomfort just below the redline—and explain why this “missing” zone is where real aerobic strength comes from. We’ll break down the difference between aerobic and anaerobic zones, how to pace by effort and power (especially on hills), and why sub-threshold is the key to lasting speed without burnout. Plus, there’s a free 8-week plan if you want to try it for yourself.

Key Takeaways

1. Sub-threshold running helps you build real aerobic strength without constant high effort.
2. Most runners either avoid this zone or run too hard—missing the adaptation.
3. Learning how to pace using heart rate, effort, and terrain awareness is crucial for long-term

Timestamps

• [00:00] Final sprint breakdown and intro: “Dude. What the… I had nothing, man.”
• [00:31] Why I suck at threshold—and why I train it anyway
• [01:06] What this workout is and what you’ll learn
• [02:15] Warmup starts: soft surfaces + prep
• [02:51] Quick energy systems breakdown
• [03:48] What sub-threshold effort actually feels like
• [05:30] Free 8-week plan mention + pacing tip
• [06:02] Pacing = wealth-building, not burnout
• [07:40] “Your body doesn’t care about pace” section
• [09:05] What strides are and how to use them
• [10:16] Norwegian double threshold training shoutout
• [11:12] Why this training teaches discipline, not destruction
• [12:14] Outro CTA to download plan + join newsletter

Links & Future Learnings

• 📈 Get your free 1% better race tool kit here now - https://dlakecreates.com/subthresholdfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/subthresholdfree
• Learn how to find your threshold by doing these tests/protocols https://dlakecreates.com/lttest
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507
• Brenton on Strava - https://www.strava.com/athletes/90260941

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