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.

1. 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.
2. The goal is not to run harder. Staying just below your threshold and controlling your heart rate is what makes sub-threshold training effective.
3. A carefully planned sub-threshold session can improve running efficiency, endurance, and speed, but only when it is introduced gradually and performed consistently.

• [00:17] What You'll Learn
• [01:06] Shoes I’m Wearing For This Workout
• [01:27] The Mistake That Runners Make With Sub Threshold
• [01:49] Why Zone 3/Sub Threshold Matters
• [03:18] Why Heart Rate Is the Best Metric for Sub Threshold Workouts
• [03:51] What Happens When Your HR Goes Higher Than Sub Threshold?
• [04:14] Use This to Improve Your Sub-Threshold Fitness
• [04:44] How to Actually Do a Sub Threshold Workout the Right Way
• [06:10] Traps to Avoid When Doing This Workout
• [07:08] How Long Should This Workout Be
• [09:46] Why I'm Doing More of These This Year
• [10:26] Use This to Learn More About Lactate Threshold Training

• 📈 Get Your Free Sub Threshold Training Plan Here: https://dlakecreates.com/subthresholdfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/subthreshold
• Everything You Need to Know About Threshold & Lactate (Masterclass): https://dlakecreates.com/how-to-improve-running-threshold/
• Gray Zone Explained Simply - https://dlakecreates.com/grayzonesimple
• Cori Cycle & Lactate Shuttle Explained (Deep Science): https://eureka.patsnap.com/report-cori-cycle-adaptations-in-endurance-training-quantified-outcomes
• Instagram: https://instagram.com/dlakecreates
• Strava: https://www.strava.com/athletes/120507

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