Secret to Flight with Pat Flynn
Nov 2, 2026 · 8 min · 5 segments
What if the biggest changes in your life came from learning to get comfortable being uncomfortable? In this episode of *Secret to Flight*, we explore the connection between marathon training, mental…
So, um, end of september early october i start running and training for that so i'm about six weeks in at this point and uh there's one type of training run that i uh that i wanted to talk about today because i feel like it has a lot of parallels to life as well um for marathon training you do three types of runs you do uh just base long, slow miles.
Um, you know, once a week, you slowly work that up and a couple other base runs a week.
So 10 minute warmup, five, one minute sprints with two minutes of rest in between or 30 second sprints, whatever it is.
So I've been working out, whether it's lifting, running, cross-fitty type hit stuff.
And Very few workouts, in my opinion, can put you in as much pain, physical and mental, as a tempo run.
And what a tempo run is is like a 5, 10-minute warm-up, and then it's 20 to 30 minutes at your tempo pace.
Everyone's tempo pace is different, but they're also called threshold runs, a tempo or a threshold run.
That's why you can only sprint for 30 seconds really at a time in a full out sprint.
Running at your lactate threshold means that your muscles are producing lactate at roughly the same speed that your body is able to process it.
If you go any faster, then you physically will have to slow down just – just because of the lactate.
So it's keeping your body, your heart, and your muscles in the most intense pain it can be in for an extended period of time.
Part of training for a marathon is getting your mind prepared to be in pain for long periods of time.
So, um, end of september early october i start running and training for that so i'm about six weeks in at this point and uh there's one type of training run that i uh that i wanted to talk about today because i feel like it has a lot of parallels to life as well um for marathon training you do three types of runs you do uh just base long, slow miles.
Um, you know, once a week, you slowly work that up and a couple other base runs a week.
So 10 minute warmup, five, one minute sprints with two minutes of rest in between or 30 second sprints, whatever it is.
So I've been working out, whether it's lifting, running, cross-fitty type hit stuff.
And Very few workouts, in my opinion, can put you in as much pain, physical and mental, as a tempo run.
And what a tempo run is is like a 5, 10-minute warm-up, and then it's 20 to 30 minutes at your tempo pace.
Everyone's tempo pace is different, but they're also called threshold runs, a tempo or a threshold run.
That's why you can only sprint for 30 seconds really at a time in a full out sprint.
Running at your lactate threshold means that your muscles are producing lactate at roughly the same speed that your body is able to process it.
If you go any faster, then you physically will have to slow down just – just because of the lactate.
So it's keeping your body, your heart, and your muscles in the most intense pain it can be in for an extended period of time.
Part of training for a marathon is getting your mind prepared to be in pain for long periods of time.
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