Mental Skills Practice

Average Weekly Training Hours 01:45
Training Load By Week
Average Weekly Training Hours 01:45
Training Load By Week

This training plan aims to establish confidence by using a variety of self reflection, visualisation and selft-talk techniques.

Theses 'mental workouts' should only last a few minutes each day and will help you focus, prepare and perform at your chosen race.

The series of four individual calendar entries can be arranged to suit your own racing schedule

Sample Day 1
0:15:00
Positive Self Talk (1)

Part of Mental Skills Practice

Self talk is a powerful tool. Your brain loves familiarity so use it to good effect. Repeat these as a mantra, you are in charge of your attitude and outlook.

- I am doing great
- I have achieved so much
- I will continue to apply myself
- I accept that progress takes time
- I will be an example to others


Feel free to add your own positive messages.

Sample Day 2
0:15:00
Self Reflection (2)

Part of Mental Skills Practice

A series of questions that you can ask yourself on a daily basis:

- What am I doing today that contributes to my goal?
- What preparation can I do to make tomorrows training better?
- Am I training with focus and purpose?
- Am I giving myself adequate rest and recovery (physically and mentally)?


Make self reflection a routine - e.g whilst brushing your teeth.

Sample Day 3
0:15:00
Positive Self Talk (1)

Part of Mental Skills Practice

Self talk is a powerful tool. Your brain loves familiarity so use it to good effect. Repeat these as a mantra, you are in charge of your attitude and outlook.

- I am doing great
- I have achieved so much
- I will continue to apply myself
- I accept that progress takes time
- I will be an example to others


Feel free to add your own positive messages.

Sample Day 4
0:15:00
Self Reflection (2)

Part of Mental Skills Practice

A series of questions that you can ask yourself on a daily basis:

- What am I doing today that contributes to my goal?
- What preparation can I do to make tomorrows training better?
- Am I training with focus and purpose?
- Am I giving myself adequate rest and recovery (physically and mentally)?


Make self reflection a routine - e.g whilst brushing your teeth.

Sample Day 5
0:15:00
Positive Self Talk (1)

Part of Mental Skills Practice

Self talk is a powerful tool. Your brain loves familiarity so use it to good effect. Repeat these as a mantra, you are in charge of your attitude and outlook.

- I am doing great
- I have achieved so much
- I will continue to apply myself
- I accept that progress takes time
- I will be an example to others


Feel free to add your own positive messages.

Sample Day 6
0:15:00
Pre Race Focus (3)

Part of Mental Skills Practice

Visualisation is an important tool used to influence performance on race-day.

Remind yourself of the commitment and hard work your have given in your training

- Visualise confidence. What do you look like when you're feeling prepared and motivated?

- Visualise calm. Think about relaxed breathing and muscles

- Visualise the race, the sensations, sights and sounds.

- Visualise your best possible performance

Sample Day 7
0:15:00
Self Reflection (2)

Part of Mental Skills Practice

A series of questions that you can ask yourself on a daily basis:

- What am I doing today that contributes to my goal?
- What preparation can I do to make tomorrows training better?
- Am I training with focus and purpose?
- Am I giving myself adequate rest and recovery (physically and mentally)?


Make self reflection a routine - e.g whilst brushing your teeth.

Andy McDonald
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Grit and Glory Coaching

I believe in celebrating effort rather than results. I believe in keeping things simple and helping the Everyday Athlete achieve more.

Expect a more meaningful coaching relationship

Beyond training plans, performance testing and regular feedback, my services include:

  • Fatigue Management
  • Mental Strength & Wellness
  • Race Preparation & Strategy
  • Strength & Conditioning
  • Practical Skills
  • Corporate & Employee Training Plans
  • Event Presentations & Social Media Broadcasting