The Confidence Builder

Workout - The Confidence Builder

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

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/the-confidence-builder-ebf9a16b

Don’t have the app? Copy the reference above,
to import the workout after you install it.

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, repackaged so you can put it into practice immediately. Don’t skip the full video — it goes deeper.

Key Points:

• You’ve already accomplished something significant by sticking with regular training and following a structured plan — that’s a win before the starting line even happens.
• Rather than 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 breath mentally, check how hard you’re pushing, and remember the harder training sessions you’ve already conquered — lean into that confidence.

Closing Note: Test these approaches on your next race or a tough long run. Customize the durations and paces in the Pacing app based on how your body feels and what your training has taught you. The hard work is done — now show what you’ve built on race day.

References

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