This Pro Run Coach Got Me To Run a 16:45 5K

Most runners are training for a time they think they should hit, not the one they're actually ready for.

If you’ve ever felt stuck at the same 5K time no matter how hard you train, this episode is for you. I'm joined by coach Mike Trees—ex-pro runner, triathlete, and a guy who’s coached thousands, where we break down the overlooked mix of endurance, speed, and mental grit that separates average results from personal bests. You’ll learn why your training balance might be holding you back, the role of pain tolerance in racing, and how small, targeted tweaks can create huge gains. By the end, you’ll know exactly where to focus your effort so every step brings you closer to your fastest finish yet.

Key Takeaways

1. A faster 5K isn’t just about running more—it’s about training both your aerobic base and your ability to handle high-speed efforts.
2. Building lactate tolerance helps you hold pace when your legs burn, giving you a big edge in the final stretch.
3. Short, fast intervals done weekly can sharpen your speed without wrecking your recovery, leading to bigger race-day gains.

Timestamps

• [00:08] What You'll Learn
• [01:03] How I'm Trying to Run a 15:59 5K
• [02:44] Run Science Nerd Break - What Does Anaerobic Mean?
• [04:01] The Science Behind The 5K
• [02:02] Why It's Not About Speed But Lactate Tolerance
• [05:35] Use This Free Training Plan To Run a Faster 5K
• [06:05] Lactate Threshold vs Lactate Tolerance
• [06:56] Run Science Nerd Break – Lactate Doesn’t Shut You Down
• [09:49] Run Science Nerd Break - Speed Endurance Explained
• [13:51] Use This To Develop Base To Run a Faster 5K

Links & Learnings

• 📈 Get your free xxx https://dlakecreates.com/5kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/expro
• Other relevant link to other episodes - http://dlakecreates.com/fast5k
• Other relevant link to other episodes or website - https://dlakecreates.com/5k10k
• Study 1 - https://pmc.ncbi.nlm.nih.gov/articles/PMC8975965/
• Study 2 - https://pubmed.ncbi.nlm.nih.gov/26817745/
• Mike Trees on Instagram - https://instagram.com/run.nrg
• NRG Coaching - https://nrg-coaching.com
• DLake Instagram – https://instagram.com/dlakecreates
• Dlake Strava – https://www.strava.com/athletes/120507

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