When I first started running, I had the vision of running a marathon but, I set the wrong goal. Let’s take a look at how to set goals correctly.
Break up the goal into achievable milestones
Set the time frame to achieve each milestone
Create a training plan
Track your progress
Adjust your plan
If you are like most people, you probably find it challenging to stay motivated and achieve your running goals. Most people set goals for themselves but, miss out the most important step.
Whether you are a seasoned runner or just starting out, let’s take a look at a step-by-step process on how to set and achieve your running goals.
Benefits of setting running goals
Before we start creating your running goal, it is important to understand why you should set goals. There are many reasons why you may want to set a running goal. Some benefits include:
Improved motivation
Increased accountability
Enhanced focus and direction
Greater sense of achievement
Improved motivation
When you set a running goal, it gives you something to work towards. This can boost your motivation and help you stick to a regular running routine. When you see progress towards your goal, you will feel more motivated to continue pushing yourself.
Increased accountability
Setting running goals, will increase your accountability, as you will feel more inclined to follow through with your running plan in order to achieve your goal.
Enhanced focus and direction
Having a clear running goal helps you stay focused on what you want to achieve. This can help you structure your training plan and make more efficient use of your time. Additionally, having a specific goal in mind can help you avoid distractions and keep you on track towards achieving your goal.
Greater sense of achievement
Setting and achieving running goals can give you a big sense of accomplishment. This can help boost your self-confidence, self-esteem and inspire you to set and achieve even more goals in the future.
Types of running goals
Now we have gone over the importance of setting goals, let's set your main goal. There are many types of running goals you can set for yourself, some include:
Distance goals: 5K, 10K, half marathon, full marathon.
Time goals: Running a 5K under 30 minutes, 10K under 1 Hour, marathon under 5 hours.
Frequency goals: Running three times a week.
Understand your starting point
Now you know what goal you want to achieve. You need to assess your starting point. For example, if you have a goal of running 5k in under 30 minuets, you could measure the distance you can currently run in 30 minuets at a comfortable pace.
Creating the plan
Once you know your starting point it is time to create the plan.
Step 1 - Break up the goal
You should start by breaking your goal up into small achievable milestones. So many people miss this important step out.
For example – If you want to run 5k in 30 minutes or less you could split your goal up into 1k milestones.
Milestone | Distance | Achieved? |
Milestone 1 | Run 1k in under 30 minuets | I can do this |
Milestone 2 | Run 2k in under 30 minuets | I can do this |
Milestone 3 | Run 3k in under 30 minuets | I can do this |
Milestone 4 | Run 4k in under 30 minuets | |
Milestone 5 | Run 5k in under 30 minuets | |
Step 2 – Set the time frame
Now you have your goal split up into smaller milestones, you should set realistic time frame for yourself to achieve each of the milestones.
For example – If your goal is to run 5k in 30 minutes and you split this goal into 1k milestones. Your timeframe may be to achieve one milestone each 3rd week
Milestone | Distance | Achieved? |
Milestone 1 - week 3 | Run 1k in under 30 minuets | I can do this |
Milestone 2 – week 6 | Run 2k in under 30 minuets | I can do this |
Milestone 3 – week 9 | Run 3k in under 30 minuets | I can do this |
Milestone 4 – week 12 | Run 4k in under 30 minuets | |
Milestone 5 – week 15 | Run 5k in under 30 minuets | |
Step 3 - Create a training plan
Once you have broken up your goal and set a timeframe, it is time to create a training plan.
Your plan should include a combination of running workouts, strength training, and recovery days. Make sure to gradually increase the intensity of your workouts over time and listen to your body to avoid injury.
Example –
Run 3 days a week
Have a rest day in between each running day
Lift weights on Friday
Step 4 - Track your progress
As you work towards your running goal, it is important to track your progress along the way. This can help you stay motivated and adjust your training plan as needed. Consider using a running app or journal to track your distance, time, and other metrics. Celebrate your progress along the way, and use setbacks as opportunities to learn and adjust your plan.
Step 5 – Adjust your plan
Your plan may need to be adjusted in case you have created a plan you cannot keep up with, an injury occurred, or you have achieved your goal faster than you thought. Not everything goas to plan. You should reassess and adjust your plan as needed periodically to ensure you get the most out of your training and continue to make progress.
Common mistakes to avoid
There are some common mistakes people make when setting and achieving running goals. These include:
Setting unrealistic goals that are too challenging or too easy.
Focusing too much on results and not enough on the process.
Not staying consistent with your training and not giving yourself enough time to make progress.
Not taking rest and recovery days seriously, which can lead to injury or burnout.
Conclusion
Setting and achieving running goals can be challenging, but it's also incredibly rewarding. By following the steps, you can set effective goals, stay motivated, track your progress, and celebrate your successes along the way. Remember to stay flexible, focus on what matters most to you, and enjoy the process.