Tempo runs can seem daunting to tackle because you know the tempo part will be uncomfortable, and if you’re like me, you want to nail it, which adds pressure.
– Additionally, I did this on the treadmill, which can be mentally challenging in itself.
Mentally, I used two strategies with the way I approached this 6 mile tempo run. [I’m just using 6 miles as an example because that’s the distance I happened to be doing, a tempo run can pretty much be any distance.]
“It’s only”
My first strategy, I kept in mind that the run is only 6 miles, and only 3 of the miles is at the tempo/threshold pace (the daunting part).
Everything else is easy effort/pace.
The tempo/threshold pace is only slight discomfort.
3 miles or 6 miles, however you think about it is extremely doable and is possibly half of a drop of water in your bucket of all your training runs.
During an ultramarathon, we are literally more uncomfortable for much longer. Keep this perspective.
Your training runs, when done properly, add up to being able to complete the ultra distance.
For me, even after years of doing tempo/threshold runs, the slight discomfort part presents a small mental challenge from time to time.
I look at this as an opportunity for growth and it is natural for humans to want to avoid discomfort.
If you have difficulty embracing some discomfort, it is natural. It is what our brains want. Our brains are wired to keep things comfortable and familiar.
Keep pushing yourself and keep this fact in mind. You’re doing great!
Break down the distance mentally
Secondly, sometimes I like to tell myself that I have less distance to do than what I actually have left.
Let’s say that I’m in mile 2.5, approaching mile 3.
Only 1 mile left in the tempo portion, but my mental game is struggling a little.
The tempo part will end at mile 4, then a 2 mile cooldown.
At mile 3, I’ll tell myself that I only have half a mile left of feeling uncomfortable.
I can definitely make it another half mile feeling slightly uncomfortable, on a treadmill.
Once I reach mile 3.5, I know I accomplished half a mile and can do another half a mile, and feel motivated that I can crush it because it’s almost over.
Reaching mile 4 feels so satisfying and you can mentally celebrate the cooldown portion of the run.
Using these two mental strategies of breaking down the tempo run can be helpful.
Remember, you need to practice it over and over (and over) again to master it.
Let me know if you have questions.
Happy running!
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