{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/bf67ceba-e46f-4f9d-a3a1-8d4ff20fccb2/6a58c9c6c152a357db2386a3?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"She Keeps Making The Same Mistake (And So Do You)","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/61366839b4ac8f41ad668a82/1784203366594-77a72268-c880-490d-8f19-bde7734810fe.jpeg?height=200","description":"<p>Training inconsistently? Here’s how that might be holding back your race goals.</p><p><br></p><p>In this episode, we dive into what separates fast runners from the fastest: consistency. Learn from Audrey’s journey to shave time off her 5K and uncover what training habits might be keeping you from your personal best. We’ll cover her favorite dynamic warm-ups, interval tips, and lifestyle tweaks to keep you injury-free and consistently on track for your goals. Whether you're an elite runner or just getting started, this episode has practical takeaways for anyone looking to improve!</p><p><br></p><p><strong>Timestamps of What You’ll Learn</strong></p><p><br></p><ul><li><strong>[00:00]</strong> Why Consistency is Key to Training</li><li><strong>[00:55]</strong> First Time Meeting Audrey</li><li><strong>[01:32]</strong> Barriers to Breaking the 15-Minute Mark</li><li><strong>[02:21]</strong> Dynamic Warm-Up Routine Breakdown</li><li><strong>[03:22]</strong> Goals and Fitness Priorities</li><li><strong>[04:08]</strong> Fun Fuel Choices for Training Days</li><li><strong>[06:00]</strong> Learning from Interval Mistakes</li><li><strong>[07:18]</strong> Final 400m Interval Push</li><li><strong>[07:52]</strong> How to Train for Speed in 800m</li><li><strong>[10:19]</strong> Breaking Bad Habits for Consistency</li></ul><p><br></p><p><strong>Links For Greatness</strong></p><ul><li>📈 Get your free 1% better 30-day guide to consistency/improving your Vo2 Max - https://dlakecreates.com/basefree</li><li>🎧 Listen, read and learn more here https://dlakecreates.com/audrey</li><li><a href=\"https://instagram.com/dlakecreates\" rel=\"noopener noreferrer\" target=\"_blank\">DLake Runs on Instagram</a></li><li><a href=\"https://www.instagram.com/simply_auds/\" rel=\"noopener noreferrer\" target=\"_blank\">Audrey on Instagram</a></li><li><a href=\"https://dlakecreates.com/audrey\" rel=\"noopener noreferrer\" target=\"_blank\">Watch and read the full episode</a></li></ul>","author_name":"Daren DLake"}