Are You Training Wrong? The Truth About 4x4 Workouts

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The 1% Better Runner with DLake

Daren DLake

212 episodes

1 day ago

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

Hosted on Acast. See acast.com/privacy for more information.

All content for The 1% Better Runner with DLake is the property of Daren DLake and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

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

Hosted on Acast. See acast.com/privacy for more information.

Are You Training Wrong? The Truth About 4x4 Workouts

The 1% Better Runner with DLake

17 minutes 4 seconds

1 month ago

Are You Training Wrong? The Truth About 4x4 Workouts

4x4 intervals are the most overrated workout in running, and continuing to do them could be the very thing stopping you from breaking your personal record.

You've probably heard about 4x4 intervals for boosting VO2 max, but are they really the best way to get faster? In this episode, I break down the real science behind VO2 max training and explain why the 4x4 method might be holding you back. I’ll explore why this popular workout often fails both new and experienced runners and, more importantly, I’ll share proven, alternative interval workouts that are just as good—if not better. You'll learn the fundamentals of how this training works and get a clear plan on how to structure these workouts to build speed and endurance safely.

Key Takeaways

Four-by-four intervals aren’t the gold standard they’re made out to be—they’re often too hard for beginners and too short for experienced runners to maximize VO₂ max gains.
There are smarter, research-backed VO₂ max workouts—like 30/30s, 12 x 400m, 6 x 3 minutes, and 4 x 5 minutes—that match different experience levels and race goals better.
Time spent actually at VO₂ max matters more than the workout name—shorter recoveries and properly paced efforts can give you more quality minutes near your true aerobic ceiling.

Timestamps

[00:17] What You'll Learn
[00:59] What Are 4x4 Intervals?
[02:00] Why Are They So Popular?
[03:08] 4 Reasons Why 4x4 Intervals Are Overrated
[05:39] Free Improve Your Vo2Max Guide
[06:02] The 4 Better Vo2 Max Workouts
[06:37] Option 1: 30/30 Protocol (Billat Method) - For Variety Speed demons
[09:20] Option 2: 12x400m - For All Levels (Especially Speedy Folks That Like To Go Fast)
[12:12] Help Another Runner Out
[12:26] Option 3: 6x3 Minutes - For Intermediate Runners
[13:04] Option 4: 4x5 Minutes (Jack Daniels Method) - For Experienced Runners
[15:35] How To Fit This In Your Schedule
[16:28] Learn About Vo2 Max First Before You Train It

Links & Learnings

📈 Get your free Improve Vo2 Max Training Plan https://dlakecreates.com/4x4free
🎧 Listen, read and learn more here https://dlakecreates.com/4x4
Use this to find your VDOT Score - https://www.youtube.com/watch?v=Vuh4bsdo1CY
Run far and long easier with this - https://dlakecreates.com/base
Learn everything you need to know about Vo2 Max here - https://dlakecreates.com/vo2max
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

Hosted on Acast. See acast.com/privacy for more information.