[00:00:00] Daren DLake: All right. 12 by 400s. Why I love them so much is because I get into an amazing flow and it’s a flow like no other. I feel like I’m entering an alternate dimension, the multiverse of track and field or running of sorts. It’s not until I get to the fourth, fifth one, and then I just lock in and I feel like I could go forever.
[00:00:18] I hit that 12th one. I know I have time out. I’ll let it go. Why do you love it, Mike?
[00:00:21] Mike Trees: For me, it’s psychologically the easiest of the hard sessions. Like five by one mile or harder interval sessions that they’re tougher it gets me from that initial base training, slow, easy running into the speed work and because there’s a rest after each 400, it’s psychologically feels easier.
[00:00:39] So I just like it for those periods. And I recover quite quickly after it. I tend to find that there’s not too much stress on the body afterwards.
[00:00:48] Daren DLake: What you’ll learn in this episode, how to do the workout perfectly described down to the detail and how to progress from the beginning to advancing it into your race training blocks.
[00:01:00] The importance. of the rest period between each interval, how I use heart rate early in the season as a limiter, but not as a guide, when not to do this workout and how to avoid doing it wrong and what a threshold is for runners. I’m Daren D Lake runs. I’ve been running since 1994 I’ve done a sub three hour marathon and a 10 hour Ironman finisher.
[00:01:20] And since 2012 I’ve been researching, experimenting and talking to experts to figure out how to get 1 percent better in my training, racing, and life all so that you can too. don’t have to do it. And it can be as simple and easy as possible for you. I’ll be joined by a pro running coach, Mike trees, AKA run dot energy on Instagram.
[00:01:39] He’s an exercise scientist and still can run a 17 minute five K in his mid sixties. Crazy. I know he’s the founder and head coach of energy running, which strive to help amateur and advanced runners run the best through training plans, one on one coaching and assessments. He’s Last, if you’re listening audio only via audio only on the podcast, please make sure to have a look at the website visuals, which has infographics of video and text article on all the stuff that we speak on.
[00:02:05] From my experience, having the visuals, text, and video, help people understand some of these concepts. That much better. Let’s get into the conversation.
[00:02:13] Mike Trees: I’m a classic runner. I do these on the track. I don’t do them on the road, accelerate around the bend. I float down the straight and then I think, okay, let’s start to wind it up again.
[00:02:23] And I’m winding up with 300 Hit 300 meter mark and it’s okay. Stride for home. And it’s a great VO two max session. It’s about the right timeframe that we need an intensity to improve your VO two max. I know also. It’s perfect for 5, 000 meters because you’re doing 12 and a half laps for 5, 000 meters.
[00:02:43] This is 12 laps. It’s there or thereabouts. So it’s a great 5k session.
[00:02:47] Daren DLake: Let’s break it down so you can do, someone wants to get into it. They could do six by 400s. They can then up it up to 16 by 400s. If they get really, And they want to start like really stress themselves. So break down the core of what the actual workout is the rest, the time, et cetera what you’re trying to do.
[00:03:03] So break that all down.
[00:03:05] Mike Trees: So I’m trying to develop my, my threshold, my running economy. I’m trying to be able to, what we say, deflect. the curve to the right, run a little bit quicker without building up lactate in the blood. And by doing this over a period of four to six weeks, we found that I’m able to buffer the lactic and able to run and cope with a higher volume of lactic in the body without slowing me down.
[00:03:29] So if you were just to run a straight 5k without doing this session You will say, I’m going to pick a magic number of 30 minutes. But then you do this session for six weeks. You’ll find that you haven’t increased your VO2 max specifically in that short period of time, it will contribute down the line, but it’s making you economical, more economical.
[00:03:48] You’re able to cope with running at a certain pace using less oxygen. As you’re running, it’s becoming more efficient with the way you’re running. And that’s why I like it. And I find that the best is a two to one ratio work to rest. Again, just for simple maths, I find that if you’re running the 480 seconds, I know that’s going to be fast for some people, slow for some.
[00:04:09] I would take 40 seconds rest. And that brings me down to a nice two minute circle. And I’d run, try and hit all the intervals at the same pace, each one and keep the rest the same for each one. So I’m getting literally, 40 seconds rest for the 80 seconds of work time that I’m doing.
[00:04:26] And that’s over time, what I’ve discovered is the most effective way of helping the athletes. And then again, I’ve got. 30 odd years. Each time we talk, it gets longer, maybe 35 years of coaching. I found that, I’ve got a lot of experience and I know that most of my athletes do really well on this session.
[00:04:44] So I know it works. It’s totally different from. Six by four hundred, which I would give to a fifteen hundred metre runner. And I would give them three minutes rest initially on that, so that they can go absolutely all out. And that’s not about working their threshold, that’s about absolute lactate tolerance.
[00:05:03] Being able to run at a fast pace, which is what you’re good at. with masses amount of lactic swilling around in the bodies, a really high volume. So that’s different from a lactic threshold. It’s a mass, a maximum lactic tolerance session is for a six by 400 with a bigger rest. So you can see by varying the rest period and the number we change in the session.
[00:05:25] Daren DLake: And you would also vary the pace, obviously. So the, sorry, the pace would be closer. Yeah.
[00:05:29] Mike Trees: I would say, In a sense, you go all out on each one of them. And people talk about that, and it’s a difficult one. It’s not your 400 meter wall it’s just a little bit slower, because you want to hit them all roughly the same time.
[00:05:41] But yeah, it’s pretty much a max effort. So when you get to the sixth one, your ears are ringing, your legs are wobbling. You’re coming you’ll know this down. You’re coming down the home straight. You’ve got 50 meters to go and the legs just won’t work. They’re getting slower. They’re driving the arms more and the leg strides getting shorter and shorter.
[00:05:58] That should be happening on six by 400 with a three minutes rest on 12 by 400. With a 40 seconds rest, you could probably do another four intervals okay. You should be finishing thinking, yeah, I’ve got four more inside me, but I’m not going to do them because I have tomorrow’s training, the next day’s training, have the racing, everything else.
[00:06:18] So you’re keeping a little bit up your sleeve. It is a simple way of explaining where that should be.
[00:06:23] Daren DLake: I would like in the pace for this workout. So we’re not talking about the six by four hundreds. That’s a proper, even though both of them are fast that’s a proper Z five, like you said, lactic tolerance.
[00:06:33] That’s a hard workout for 1500 meter runner. We’re not talking about that. We’re talking about this 12 by four hundreds. Maybe if someone’s getting into it, they can do this same pace and they could do eight of them. If someone’s advancing to do 16, I saw a guy doing 20 of them. I was like, Oh my God, 20.
[00:06:47] He was obviously like, I think he’s 29 years old. He was very elite. 20. I would say it’s a 10k session.
[00:06:52] Mike Trees: That’s more of a specific session you’re doing for 10k. The pace again will be slightly slower. But you’re trying to build up the speed you can hold for the 10K. And I would, if I’m doing a 10K session, I might start off at 12 at 10K pace, then develop to 16 and then eventually move on to 20.
[00:07:09] So I wouldn’t say Hey, Daren you did a 10K. He is 20 by 400 of race pace. That would kill you. I might start off even at 10 and say, look, let’s get 10 and see if you can do 10 to 12. You’re in the ballpark. To hit the target you’re going for, at the race pace you’re trying to do.
[00:07:26] Daren DLake: Okay. So on that race pace, so let’s say this is for a 5k runner.
[00:07:29] So this workout, even though this workout kit is pretty much applicable, I was an 800 runner and I did this workout. It’s really an interesting workout. It’s very adaptable and very it could be used in a lot of different situations. Let’s say you’re a 5k runner all the way up to a marathon.
[00:07:44] You’re doing all of them. What would the pace be for you to do this? Would it be your current 5k fitness pace? Would it be your 10k pace? I know this is, There’s a lot to go with this. And my questions are always loaded. There’s always a lot happening. But let’s say like you just want to do this workout in the middle of the year.
[00:08:04] Where in general should the pace fall? And here’s another part. Should it be based on RPE, pace, or heart rate? I’ll use me as an
[00:08:12] Mike Trees: example. So if I come in and I want to do a 5k, I’ll do this session the first time on RPE and just go in and run the session just to see where I’m at. So I’ll go around.
[00:08:27] What’s the RP? Is it like eight out of 10? So the RPE is. It’s interesting it’s where I perceive my threshold to be, which, I don’t put a number on it. I’ve run so long, I know where my threshold is, which is probably, and everyone’s 8 out of 10, 7 out of 10, 6, it’s all different for everyone. It’s a number that you perceive.
[00:08:50] So I set off at a pace that I perceive I can maintain for 12 efforts. And through my experience, I’m pretty good at that. What is a threshold? What is threshold? Threshold is if I’m running any quicker than that, I won’t maintain that pace for the whole 12 reps.
[00:09:09] Daren DLake: I’m a beginner runner. I don’t know what the hell you’re talking about.
[00:09:11] Mike Trees: What you have to do is you will find out through experience. What are the paces you can hold for the reps? And it’s all about experience. So what we’re talking, even for a novice runner, we’ll find it difficult. If you when you get to learn the terminology, you start to learn more and understand the body so that we will turn these terms around that.
[00:09:33] I try my hardest on Instagram to explain it and get it down to the lowest denominator so that everyone could understand it without getting away from the science. But we do tend to put in notes like you said, Oh, that’s Z5. For a start in England, no one will understand Z5 cause it’s zone five or it’s Z5.
[00:09:51] But there’s so many different things that we can, differentiate. So we’ve got to constantly define the terms, which is where it’s good for you to keep picking me apart, might take you back a bit. 12 400s. Let’s go back to basics. I’ll start off the beginning of the session, or the beginning of the season, at a pace that I think I can maintain that pace for all 12.
[00:10:13] Now, I’ll get to the finish of the session. Once I’ve finished, I’ll think, you know what? That was a little easy. I’ll up it next time. Then the next session, I’ll go a little bit quicker, and I’ll think, ooh, that was a little bit hard. I slowed down at the end. Then I’ll look at them and think week one, I was running 85 seconds for each 400.
[00:10:31] Week two, I started off at 78 and ended up at 85. So I think the pace I need to be aiming at is around about 83 seconds per 400. Good. And by default, I define it by week 3. I pretty much know where I need to be aiming at. And then I set myself a number that I’m looking at and trying to achieve as a goal.
[00:10:53] And then from there I can then extrapolate that if I’m running around about 83 seconds per lap, I’m probably in that 17 minute zone for 5k with a bit of training. So I already know because I’ve done it so often, I know what each lap equates to per kilometer, per 5k and beginners and novice runners, this is why we need coaches in a sense, in essence, it takes them a lot longer to equate to where they’re at.
[00:11:21] I don’t look at heart rate while I’m running. I look at it when I’ve finished to see what it was, because I find it fascinating to see what the maximum heart rate is what it’s doing, what I’m at, and where my threshold is. But I run to feeling all the time, and I look at the clock and try and push it a little bit, and work on strategies to keep me at the right pace I need to be going.
[00:11:42] So yeah, RPE is possibly the most important. And at the risk of dominating the conversation here, I just want to say that when you’re racing, it doesn’t matter how high your heart rate goes, so long as you can maintain that pace. So RPE is more important than heart rate. You might suddenly find that you reach a new level of training and can maintain a higher heart rate, or your stroke volume of the heart becomes so good that you’d need a lower heart rate to go at the pace you need to go at.
[00:12:10] So Often people get too focused on heart rate. I think it’s important, but I think the feeling is way more important than the actual heart rate when you’re running.
[00:12:20] Daren DLake: Right now is the part where I go, Hey, if you’re not feeling this, make sure you subscribe, rate, share it out with your friends about how amazing this is rah.
[00:12:27] All right. While you should go out and do that anyway, how about I actually give you something that will help you. Is the running health and fitness and endurance sport internet too much sometimes? Is it too much conflicting content on how to train right? Or you just don’t have time to read and watch the latest trends on how to, I don’t know, carb cycle for your next marathon.
[00:12:47] Don’t worry. I’ll take care of that for you by showing you how to train, race, and live 1 percent better consistently. To do this, just sign up for my free newsletter, OPB. I figure out this whole 1 percent better thing so you don’t have to by scouring the endurance sports deepest and darkest corners of the internet.
[00:13:06] Go to dlakecreates. com forward slash news all spelled the normal way to be inspired and motivated on the regular. Let’s get back into it.
[00:13:14] All right, now we’re going to go back to the rest. How important is the rest? Because I, I remember, so this workout was prescribed to me when, my second year of running, I was started running 800.
[00:13:25] So they prescribed 800, 1500 guys and women. And, it was the two to one rest and I never understood the science behind it. I then started reading up on Jack Daniels VO two max formula and all his science, which we both agree that he’s he’s the OG, the original gangster of all that.
[00:13:39] He came up with the whole VO two max and his formulas are really dead on. But he talks about the rest of it. Wasn’t him. No, it was actually this other guy, but he, sorry, he referenced Jack Daniels on this and it’s that you don’t want the rest to be too short. And you also don’t want to be too long.
[00:13:59] So that two to one ratio is perfection and you really don’t want to be Any more than a few seconds, plus or minus, because you don’t get the effects of the workout. Is that true? Do you want to add to that?
[00:14:10] Mike Trees: To
[00:14:10] Daren DLake: a point?
[00:14:11] Mike Trees: You don’t want too much rest because you’ll be running at a pace that’s unrealistically fast for the target.
[00:14:18] Say you’re trying to do a 5k in, I’m going to, I know these times are fast for a lot of people. We’ll say 16 minutes, 40. Cause I know the numbers on that. That’s 80 seconds per 400 meters. So you need to be running around 80 seconds. Now. I can run an 80 second 400, no problem. If I take three minutes rest and run another one, I can run another one in 80 seconds.
[00:14:38] But it’s unrealistic. The rest to work ratio is too long. If I do 80 seconds at first and then only give myself 10 seconds rest, I’m not allowing the heart rate to drop down to let me recover. So what we need is enough time to let the heart rate drop down to stimulate the developments to take place.
[00:14:56] So I find that initially. That 2 to 1 ratio is good. Now, if my target is 1640 and I’m hitting these numbers quite happily I’ll actually shorten the rest period. Or it might not be me I’m saying it could be my athletes I’m working with. I might say, okay, we’re going to take 10 seconds or 15 seconds off the rest period because you’re hitting the numbers too easily.
[00:15:18] And if they’re still hitting the numbers, then we say, okay, this target’s obviously a little bit too easy for you. I’ll raise the speeds that you should be running at and keep adjusting it. But towards the end of a block of work, I often do cut that rest period down. Because if I’m trying to run 1640 and the track means I have to put 12 and a half laps together at 80 seconds, I don’t get the luxury of 40 seconds rest each time I’m going around.
[00:15:44] So the rest period is good to stimulate the development. Some people say, yes, you should run quicker than that. No. I disagree from the point of view that your body becomes efficient at what it does most. If your legs are used to running at 80 second pace, they’ll become pretty efficient and you get used to that pace.
[00:16:03] So what I will do instead is I’ll reduce the rest period to make it tougher on them. And then, you still say, ah, but you’re getting a rest, how do you do it on race day? A taper is amazing allowing the body to recover. You’re doing these tired. You’ve had a run the day before you probably weight training.
[00:16:19] There’s lots of other things going on in your life, but you give someone a nice week or 10 days taper period going to a race and they can actually raise the game a lot and maintain that 80 second pace without any rest at all. It’s a VM to improving session. So it will help you improve your VO2 max.
[00:16:39] I would say a 5k is probably more specific because you’re going all out. The actual race is a more specific VO2 max session, but any work of this sort of this time around about that 20 minute mark will help you improve. Develop your stroke volume, your VO2, and ultimately your VO2 max.
[00:16:56] Daren DLake: All right, so I agree with everything you just said.
[00:16:57] There’s a lot of things, I want to touch on, but I won’t go down those rabbit holes. But one thing that I will say though, is I actually, I, while I don’t look at heart rate early in the season, when I, if I do these early in the season, I actually use my heart rate as a governor and I see where my heart rate is towards the end of the set.
[00:17:16] So let’s say I do it usually early in the season. I actually don’t do more than eight or 10 because 12 is a bit stressful for me. And I just, I’m just like, look, I just want to get in, get out early in season, whatever, usually the race specific season. So I will, if my heart rate starts pinning halfway through the seventh or eighth one, and I’m like at a hunt high one seventies, I start touching one eighties, Which is very subjective and personal to me.
[00:17:40] I know that the workout’s done, I’m like, I’m done. I’m tapping out. But if, and this goes back to your point where you said, if things are getting too easy and I then I know that it’s too easy if I’m not really getting into the mid one seventies. So yes, this is a workout to where I usually, I never look at my heart rate until.
[00:17:57] I upload it on Strava and I see it and I look at a Garmin, a Corosa, whatever you’re using. I’ve learned early in the season to use that as a governor, as a guide, as a limiter to by going too fast or too slow. So that’s when I personally used heart rate. It’s a bit advanced. I’ve been doing this workout for literally 20 years.
[00:18:15] It’s one of my favorite workouts. Just like Mike but yeah, Mike can feel free to disagree with that. I’d say let’s park and light it there. Let’s not go down that rabbit hole. Cause I’ve got questions about it being, is this at all, even a tempo workout? Is there any tempo parts to it?
[00:18:31] Cause I know we’re doing a podcast, we’re doing an episode on tempo runs, but is there anything, cause I know you say it basically is a threshold workout, but threshold, as we said earlier, it’s subjective and it’s unclear and gray area.
[00:18:42] Mike Trees: A threshold
[00:18:44] to me is a pace you can maintain for up to an hour with training.
[00:18:50] This is not a pace you can maintain. up to an hour. This is, so with threshold again, imagine it’s snowing and I’m going to give you an analogy here. Just to, I love
[00:19:04] Daren DLake: this analogy. We’ve done this many times. I love this. And now
[00:19:06] Mike Trees: it’s snowing and it’s above freezing. And the snow hits the ground, and it melts.
[00:19:13] So that’s possibly where we want to be on a threshold run. Just a little bit of snow, and it’s not touching the ground. But if we go a bit quicker, the snow starts to come down harder. And then it hits the ground. And then it starts to stay in the ground. It’s still above freezing, but we’re really pushing it now, so the snow is coming down really hard.
[00:19:31] And this is the lactate building up inside your body. It’s making it harder and harder to run quick because the ground’s slippy now, you’re going all over the place with all the snow. But if it stops snowing, That’s us slowing down the lactic slows down the buildup, it disintegrates, it disappears and we’re able to go quicker again.
[00:19:49] And a tempo run is like it’s snowing. For me, a tempo run that you maintain an hour, it’s snowing, it’s hitting the ground, it’s melting, it’s not lying around. These 12x400s, you’re probably 5 beats above threshold to stimulate it. And so there’s a lot more lactic buildup, but you’re getting a 40 second rest to allow Your heart rate to go back below threshold to recover and your body to absorb and dissipate some of the lactate in the body, and then come back and go again.
[00:20:16] With a tempo, you’re not going to rest in there at all. So you’ve got to be careful about how much lactate you build up, because you’re not allowing any chance for it to disappear. Find that The body, when you’re racing, is best at this homeostasis, this even level, all the way through.
[00:20:30] But in training, we find, this polarization, fast, slow, fast, slow works better. Now, tests, when I was doing triathlon, there were tests in the 90s, these are old tests now, that sort of said that we can work around about threshold. And if you’re doing lots of training with triathletes that need to swim, bike, and run, about five beats below threshold seem to stimulate development.
[00:20:53] race pace and a, an improvement in economy, just as good as five beats over. But it’s a lot less painful and you can do a lot more hard sessions. So with this, if we push too hard, we still get the same results. It’s just, you might be a little bit sore the next morning, but a tempo run, if you push too hard.
[00:21:11] You probably won’t make it to the end of the tempo run because you build up this lack of technique. I just did a post on Instagram, your legs turn to jelly and you got to slow down. There’s no recovery period in a tempo run. So a tempo run by default is going to be slower than these 12 by 400s.
[00:21:26] Daren DLake: Alright, so let’s flip it to the inverse side of things, I always like to see the other side, and I’ll talk about the variations, and also you can then talk about the downsides, so feel free to jump in after I say my piece. I will vary it. This is just something I started doing and I don’t know if this is right or wrong.
[00:21:45] You can tell it’s right or wrong. I’ll actually either drop down the 400s to 300s as I get closer to racing, especially in the taper week. So very same, similar pace, but 300. So it’s not as much load and, or I’ll move it up to 500s. If I’m really trying to hold certain paces, I’ll then do 500 and then do half, half the rest.
[00:22:06] Because. I lack that that speed endurance, as people call it, that 1, 200, 1, 600 meter, 2K long interval work. I lack that that, that natural ability. I don’t like doing it. It doesn’t feel good. Whereas I’m really good at doing 600s. I can do that. That’s one thing you can look to do if you start getting more advanced.
[00:22:25] I’m sure most people are beginners and this is something new. So don’t do that. I’m just, I just like to tell other sides. Are there any downsides to doing this 400 meter workout? Like when’s a bad time to do it?
[00:22:34] Mike Trees: I wouldn’t really put this in the base period because it’s a little bit quick.
[00:22:37] It probably builds a bit too much lactate and stops you working the aerobic training and getting the overall training volume in that you want. Also, When you run faster, you do naturally come more onto your toes running. The calves will fatigue. So if you introduce this too soon, the speed work, you’re going to get problem, potentially problems with Achilles calf muscles just generally problems with Next day.
[00:23:05] So you’re not going to enjoy running the next day as much because things ache. And then potentially if those go on for two or three days, you’re missing other training elsewhere because you’re just recovering from the session. So if you work too hard. You could running downsides. Hopefully if you’ve done a good base training, being in the gym and strengthened everything up, it won’t happen.
[00:23:23] But if you go straight into this without the right preparation, yeah, that’s the downsides of it, but varying it for most of us, we’re so far away from our potential that let’s just get in the right ballpark and the reason that People we write our training plans and people say, I did a PB, it’s just getting that structure into your training and working along simple physiological guidelines.
[00:23:47] And we can vary it a lot. The body’s not that great at remembering, so long as we’re getting in the right ballpark, we’re going to go forward. So if you want to vary it because you’re bored, silly with 12 by 300, do 15 by 12 by 400, do 15 by 300. Or do, ten ten by five hundred, maybe a bit far, but, you can vary it a little bit.
[00:24:09] It, it’s not going to be a big change, but psychologically I like that, I might go to the track and be like, I really can’t face doing my 12×400 today, but, yeah, 300’s just a little bit easier. I’m gonna do my 300, jog 100, 300, jog 100. It’s essentially the same session, but psychologically I feel so much happier to have varied it, so varying it is good.
[00:24:30] And I do like to do that with the athletes I do, rather than just say, here’s the same session this week, next week, the week after. They look for something different as well, so variation is good. So that’s not an issue. I’m obviously you can’t take 12, 400 and then change it to 12 by one mile. You know what I mean?
[00:24:47] It’s variation within that rough theme of around about 5, 000 meters of work. Yeah.
[00:24:53] Daren DLake: All right. So we’ve said a lot today on a very simple topic as we like to do in deep and define it, we talked about what the workout 12 by 400 is, why it’s so important. Why we love it, how you do it.
[00:25:05] How important the rest is it a tempo workout via two max workout or threshold workout? The difference between doing six by four hundreds all the way up to 20 by four hundreds and why you could do it. When you should do it in your race training cycle, what times you should be shooting for? Is it RP heart rate variations, downsides, anything to end this off.
[00:25:24] Let’s
[00:25:24] Mike Trees: make it simple again. Basics. If you want to raise a 5, 000 meters, We need to break it down going out and running five thousand straight off, you’re going to fatigue and probably not improve that much. If we break it down into simple segments of 12 by 400, that’s 4, 800. You’ve almost got the distance, put a little bit of rest.
[00:25:45] It allows you to go a bit quicker than your current 5, 000 pace, which is your target pace that you’re trying to get to. And that’s the simplest way of doing it. So it allows you to run. roughly your race distance at a slightly quicker pace than your current race, best race time, but at the target race time you’re aiming at.
[00:26:05] So we can’t just run 5k in 20 minutes one week and say I’m going to run 20, 19 minutes the week after or in six weeks time. Unless we break it down, and the 400s allow us to break the distance down nicely into chunks that we can manage and strive for.
[00:26:21] Daren DLake: You’ve made it to the end. Thank you so much for listening to all this stuff on how we try to make running and training and life and all that stuff work.
[00:26:30] Because time is a resource that no one can make more of. Not yet at least, so we appreciate you taking the time out of your day to listen, watch, and generally consume all this stuff. Accessibility is pretty cool nowadays. So we have a transcript for all the episodes. Make sure you go to the show notes section of this episode on whatever podcast player you’re listening to, or you can go to the description of the YouTube video, or just go to a podcast.
[00:26:53] delaycreates. com to find the episode and the transcript. All of this was produced in Sydney, Australia. So I acknowledge the Gadigal of the Eora nation. Who are the traditional custodians of the land. I pay my respects to elders past, present, and emerging. A lot of people ask how they can support us. And I think the easiest way is to just share this out to people.
[00:27:12] That would like this. So whether it’s a podcast link from Apple podcast, whatever you’re listening to. or watching on YouTube, send them a link. Just flick it to them, email it, text it, Instagram, whatever. Send them a link of my, my, this episode or my newsletter or whatever you can, the YouTube link, whatever you can.[00:27:29] The second easiest way is to rate like a subscribe to this podcast and or video on YouTube, or even subscribe to my newsletter. If you have any feedback, feel free to hit me up. Talk at delay creates. com. That’s T A L K at dlakecreates. com spelled the normal way. Train smart, race and live easy. Peace.
Running Nutrition Isn’t Hard. It’s Misunderstood. (Nutrition Masterclass)
Your Foam Roller Isn’t Working. Use It Anyway.
If You Can’t Do This Speed Workout, You’re Not as Fit as You Think
The Dangerous Level of Strava Runners No One Talks About
You’re Doing 10K Training Wrong, And It’s Keeping You Stuck