The 20-Minute Zone That Makes You Faster (Most Runners Skip It) | Gray Zone
About this episode
This episode discusses the importance of sub-threshold training for improving running speed and efficiency.
What if the reason you're not getting faster isn't that you're training too little, but that you're completely skipping the one aerobic zone that delivers the highest return on effort? Zone 2 gets most of the attention in endurance training, but there’s another aerobic training zone that could be the missing link between running comfortably and running faster. In this episode, I break down what sub-threshold training is, why so many runners accidentally skip it, and how it can help improve speed, endurance, and efficiency without pushing into all-out hard efforts. I also share the common mistakes that can turn this powerful workout into something completely different, along with practical tips for getting the intensity right so you can start applying it to your own training right away. Key Takeaways Many runners spend all their time in easy Zone 2 or hard threshold workouts, while ignoring the narrow zone in between that can deliver major aerobic gains. The goal is not to run harder. Staying just below your threshold and controlling your heart rate is what makes sub-threshold training effective. A carefully planned sub-threshold session can improve running efficiency, endurance…
More episodes of The 1% Better Runner with DLake
- Sauna Is Legal Doping and Most Runners Have No Idea
- The Dangerous Level of Half Marathoners No One Talks About
- Can’t Break 20 Min 5k? Here's Why (And The Fix)
- The Zone Underneath Zone 2 (And Why It Matters)
- Why I'm Done Chasing Sub-3 (And What I'm Doing Instead)
- I Tested 7 Breathing Methods for Runners (Only 2 Work)
Explore listener stats, chart rankings, contacts and more on the The 1% Better Runner with DLake podcast page.