The secret to running farther and faster isn’t fancy workouts—it’s the boring stuff you’re skipping.

Most runners chase quick fixes—faster workouts, new shoes, or trendy training plans—but the real growth comes from mastering the basics. In this episode, I break down the simple “More, Better, New” framework that helps you know when to increase mileage, refine technique, or try something new. You’ll learn how to build a stronger base without burning out, understand why volume rules endurance training, and discover how to use boredom as your secret weapon for real results.

Key Takeaways

1. Focus on Volume First: Building your weekly mileage is the most effective way to become a more durable and efficient runner, creating a foundation that makes everything else easier.
2. Refine Your Technique Second: Once you have a solid base of volume, you can start to fine-tune your form and pacing to squeeze more speed out of the engine you've built.
3. Introduce Novelty Last: Only after consistently doing more and getting better should you introduce new, complex workouts or plans to break through a plateau and keep things fresh.

Timestamps

• [00:46] What You'll Learn
• [01:32] Why You Should Use The More, Better, New Framework
• [02:37] Why Do More of Something First
• [04:03] Use This To Run Farther and Longer Easier
• [05:03] When To Do Better in Your Training and How
• [05:41] The Nuance of More vs Better vs New
• [07:19] Why Volume Usually Wins
• [08:50] The Earning System (When to use better and New)
• [11:02] How Brenton Can Use Norwegian Double Threshold
• [13:06] Use This First Before You Do Anything Else

Links & Learnings

• 📈 Get your free run far without getting tired training plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/runmore
• Learn more about how to run farther, faster and longer without getting tired - https://dlakecreates.com/base
• How I almost ran sub 3 hour marathon in zone 2 with Brenton - https://dlakecreates.com/ballarat
• Understanding threshold training - https://dlakecreates.com/lactate1wtf
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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