How to Use AI to Help a Tempo Run

Tempo runs are intimidating when you’ve never done one before. They hover in that uncomfortable space between a steady run and an all-out race—testing your physical limits while exposing every crack in your mental armor. That’s exactly where I found myself before stepping onto the track for my first 2-mile tempo run. Could I pace myself? Would I stay consistent? More importantly, could I push through when it got tough?

I turned to AI for help.

Pre-Run Jitters: Facing the Unknown

When I asked ChatGPT for advice, I wasn’t just looking for tips—I needed reassurance. Tempo runs aren’t just physical; they’re mental battles, and I knew my brain could talk me out of this workout if I wasn’t prepared. ChatGPT delivered strategies that felt both practical and oddly comforting:

1. Visualization: Picture yourself strong and steady, the runner you want to be.
2. Mantras: Simple, rhythmic words to anchor your thoughts and drown out doubt.
3. Body Scans: Check in with yourself, notice discomfort, and move through it instead of resisting.
4. Breathing Patterns: Focus on rhythm—two breaths in, two out—to quiet the chaos.
5. Engagement: Don’t just survive the run—embrace it.

However, just a list of strategies is not enough – it has to be memorable so that when I’m rounding the corner on the track, I can recall the strategies. I asked ChatGPT to tie it all together and it suggested the acronym BRAVE: Believe, Recite, Attune, Ventilate, Engage. I latched onto that word. BRAVE felt like the mindset I needed—not fearless, but willing to face the discomfort.

The Tempo Run: Facing My Inner Voice

On the track under the lights with the Inspired Runners, I began my 8 laps. My goal was a 9:30-9:45 pace, but honestly, I just wanted to finish strong. Here’s how it played out:

• Mantras Kept Me Grounded: Repeating “strong and smooth” on the curves and “light and fast” on the straightaways turned into a rhythm that drowned out my doubts.
• Breathing Reclaimed Focus: Midway through, I realized I’d forgotten the two-breaths-in, two-out pattern. But when I started, it was like flipping a switch—I felt calmer, more controlled.
• The Mental Shift: By the 6th lap, the discomfort set in. My legs burned, and my brain started bargaining: “You’ve done enough. Just ease up.” But that’s where the BRAVE acronym kicked in. I visualized the runner I wanted to be, checked in with my body, and kept repeating those mantras.
• Unexpected Joy: On the last lap, I blasted Foo Fighters and felt something I didn’t expect—pride. Not because I ran fast, but because I didn’t give up during the mental battle.

Post-Run Reflections: The Power of BRAVE

My average pace was 9:14—faster than planned—but the numbers weren’t the story. The story was that I showed up, faced the unknown, and learned something about myself. ChatGPT didn’t just give me tips; it gave me the tools to navigate the mental side of running. The mantras, the breathing, even the act of planning ahead—it all gave me a sense of control in what could have been chaos.

Can AI Help Your Mental Game?

Absolutely. For me, it was more than pacing advice—it was a reminder to believe in myself and embrace the process. Tempo runs will always be tough, but with AI as my coach, I’m learning to find strength in the struggle.

If you’ve ever wondered how AI can change your fitness journey, join me. Let’s figure this out together. And hey, check out my Palm Springs 5K race report next—it’s all connected.