Base Aerobic Run Toolkit: Everything you need to know about slowing down to be fast

Want to become an endurance machine? Or are you looking to hit a 5k PB? It’s all about the base, ‘bout the base… base training, that is! You can do all the speedwork in the world, but if you’re not putting it on top of a solid foundation of consistent, aerobic base training, you’re wasting your energy. We’re talking with Mike Trees about how everyone – from beginners to the most committed runners – can up their running game with aerobic base training. And yes, we’re going to hit on anaerobic race training, too, for all you speed nuts.  --- Learn it all on this episode.

We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here.Timestamps of what you'll learn08:30 What’s base training?09:44 Doing meaningful training as endurance athletes15:06 Why you should not discount the aerobic base stage17:43 Base training and oxygen use19:38 The benefits of mitochondria and capillary development23:54 Calculating your maximum heart rate27:11 The five-zone heartbeat models to train in29:57 Base training plus strength and conditioning37:20 Cooldown: Pace or perceived exertion?39:48 Novice runners mistakes when running43:49 Doing body checks when runningLinks & Learnings Mike trees/NRG coaching FREE base training plans - https://www.nrg-coaching.com/english-training-plans There are no shortcuts to training for a lonf endurance race (My marathon experiment by running the least amount possible )https://dlakecreates.com/noshortcutstoenduranceraces/ The science behind building an aerobic base - https://www.trainingpeaks.com/blog/science-of-aerobic-base-training/ DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg Podcast Concept, Production and Marketing BY POD PASTEOne Percent Better - SPONSORLike what you're hearing? Want to perform 1% better in your life and training each day?Go here and signup (for FREE!) to be inspired and motivated twice-monthly

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The 1% Better Runner | DLake & Friends

This is a podcast about how runners can live better lives through consistent self-improvement.
Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.
I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.
Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.
A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.
Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.
Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.
PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com

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• No. of episodes: 157
• Latest episode: 2025-06-25
• Health & Fitness Sports Fitness Running

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