Running A Half Marathon? Here’s What No One Tells You The 1% Better Runner With DLake podcast

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Running a Half Marathon? Here’s What No One Tells You

1d ago 14:37

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Why the Half Marathon Might Be the Perfect Distance

I break down why the half marathon is the smartest distance for real life: enough stress to build stamina and speed, not enough to trash your body or calendar. You’ll get a simple training framework—two quality sessions, one purposeful long run, and easy mileage that actually fits your week—plus how to tweak it whether you’re chasing sub-90 or cruising a first finish. We’ll cover pacing by effort, when to use VO₂ max vs threshold work, and how to rotate long runs without burning out. I’ll also de-stress race logistics, fueling, and travel so you don’t turn a fun weekend into a recovery crater. The punchline: patience compounds; the half teaches restraint; and that’s exactly how you get faster year after year.

Key Takeaways

Half Marathon Advantage – Why 13.1 miles delivers most of the fitness gains with fewer risks.

Training Framework – Two quality sessions, one long run, and smart recovery.

Mindset Shift – Focusing on restraint and sustainability over ego and extremes

Timestamps

[00:49] Why the Half Marathon Is Actually Perfect

[01:22] Run Science Nerd Break

[01:50] Half Marathon vs Full Marathon

[03:25] Definitions

[04:37] Ad Break: Use this to run a faster and smarter half-marathon

[05:06] The Half-Marathon Training Framework

[06:36] What Your Week Actually Looks Like: 3 Days a Week

[07:38] 4 Days Per Week Training

[07:57] Help Another Runner Out

[08:27] 5 Days Per Week Half Marathon Schedule

[09:13] 6–7 Days Per Week Training

[09:52] Half Marathon Energy System Used – Threshold vs Aerobic

[10:48] Half Marathon vs 5K Training

[12:15] Why This Actually Matters Beyond Running

[13:54] Use This to Improve Your Half Marathon Times Slowly

Links & Learnings

📈 Get your free race faster half marathon training plan here https://dlakecreates.com/halfmarathonfree
🎧 Listen, read and learn more here https://dlakecreates.com/halfmarathon
Learn more about vo2 Max Here - http://dlakecreates.com/Vo2Aug2025
Learn how I ran 1% better each year in the half marathon here - https://dlakecreates.om/half2024
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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