Goal setting for runners: How to create long-term and short-term running goals
As a runner, setting goals is essential for staying motivated and improving your performance. Running goals give your runs purpose and direction, helping you make each session more meaningful than just logging miles. Whether you're aiming for a personal best in your next race or simply maintaining consistency in your training, setting long-term and short-term running goals keeps you focused and accountable.
The big picture: Why long-term running goals are important for runners
1. Define your “why”
Start by understanding why you run. Ask yourself: “What drives me as a runner?” Your long-term running goals can be anything from qualifying for a major marathon, staying fit, or ticking off a bucket-list race like a triathlon. Knowing your “why” provides motivation, especially when your training gets tough.
For me, running is freedom. It helps me clear my mind, reduce stress, and regain focus. I like to be constantly on the move. It's an inner drive and intrinsic motivation that drives me.
2. Find what motivates You
Long-term success in running comes from motivation. Whether it's running with a group, chasing a personal best, or switching to new distances, understanding what motivates you keeps you committed and focused over time.
My motivation is to always improve myself and get better. I enjoy seeing progress and fine tune my performance along the way. And I also look for new challenges, like different races or new workouts, to keep things exciting and fun.
3. enjoy the journey
The key to long-term running success is to enjoy the process. Make your running journey as fun as it is focused. It’s not just about chasing personal records. It’s about building a routine that you enjoy. Include fun runs, scenic routes, or cross-training to keep things fresh. Flexibility in your approach will help you avoid burnout and keep your running journey a positive one.
I like to teach my athletes to make running a natural part of their lives. It should be something you enjoy, not something you're forced to do. That's the secret to long-term running success.
Examples of long-term goals:
Run your first half marathon within the next year.
Run a 10k in under 50 minutes.
Run a sub-3-marathon within the next 3-4 seasons.
Building blocks of progress: How to set short-term running goals
1. Define your short-term “why”
Short-term running goals serve as stepping stones to your long-term goals. These specific goals will keep you on track week by week or month by month. Ask yourself: “What do I need to do in the next few months to get closer to my big goal?” Whether it's improving your pace or sticking to a consistent routine of completing a certain number of runs per week, your short-term “why” drives immediate action.
For example, last season, my short-term goal was to come back from injury so I could run the Tallinn half marathon in the autumn, which was my long-term goal.
2. Stay Accountable
Short-term goals are your roadmap to long-term running success and keep you accountable along the way. For example, if your long-term goal is to run a marathon in under three hours, your short-term goal could be to gradually increase your weekly distance over the next few months. Regularly tracking your progress helps you stay on track and gives you moments to celebrate.
3. Align short-term goals with long-term success
Make sure your short-term running goals are directly linked to your long-term goals. If you want to become a faster, stronger runner, focus on short-term goals that improve your speed and strength, like interval training or adding strength training.
Examples of short-term goals:
Increase your weekly distance by 10% over the next month.
Complete three speed workouts per month to improve your race pace.
Break your PR in the next 10k race.
Set SMART running goals
To create effective running goals, use the SMART framework: Specific, Measurable, Achievable, Relevant, and Time-bound. This approach makes your goals clear, trackable, and actionable.
For example:
Specific: Instead of saying: “I want to run faster”, say: “I want to run my next 10K in under 50 minutes.”
Measurable: Set goals that allow you to track your progress, like improving your pace or increasing your weekly distance.
Achievable: Make sure your goals are challenging but realistic based on your current fitness level.
Relevant: Align your short-term goals with your long-term vision.
Time-bound: Set a deadline for each goal to create a sense of urgency.
Build your running journey with goals
Setting both long-term and short-term running goals helps keep you motivated, focused, and successful throughout your running journey. Your long-term goals should reflect your passion and purpose, while your short-term goals provide the accountability to achieve them. Stay focused on what drives you, and build a balanced, enjoyable running routine to ensure a fulfilling, injury-free season One run at a time.
If you need help with your season planning or setting your running goals, feel free to get in touch. I’d be happy to support you on your running journey!
