The Confidence Builder

Workout - The Confidence Builder

• 10min @ 7'00''/km
• 10min @ 6'00''/km
• 10min rest
• 5min @ 7'00''/km

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Intro

Lee Grantham’s How To KILL FEAR Before You Race breaks down mental strategies worth trying before your next race. Here’s what stood out so you can put it into practice immediately. Watch the full video for more depth.

Key points

• You’ve already done something significant by sticking with regular training and following a structured plan. That’s a win before the starting line even happens.
• Don’t fixate on race-day variables you can’t control. Direct your energy toward what you can: sleep quality, fueling choices, race pace, and your mental approach.
• Three strategies make the difference. (1) Control the controllables: nail down your pre-race routine and remove surprises. (2) Convert nerves into energy you can channel. (3) Picture the race as something to enjoy, not something to fear.

Workout / mental exercise example

1. Pre-race routine (30 min): light jog for 5 min, 5 min of dynamic movement work, 10 min running at your easy pace, 5 min of intentional breathing, 5 min imagining yourself crossing the finish.
2. During the race, when the third quarter hits and things get tough, take a mental breath, check how hard you’re pushing, and remember the harder training sessions you’ve already done. Lean into that confidence.

Closing note

Test these approaches on your next race or a tough long run. Adjust the durations and paces in the Pacing app based on how your body feels.

References

• How To KILL FEAR Before You Race - YouTube (YouTube Video)