Setting goals for your next running season

The new year is here, resolutions are set, and motivation is high. For athletes, this is the perfect moment to start planning for the upcoming season.

It’s the time to define new goals.

Clear, structured goals are essential for staying motivated, tracking progress, and pushing your running journey to the next level. But how can you make sure your goals set you up for success? Let’s explore this together.

Goal setting for runners

Reflect on your past running season

Before you start setting goals for the next season, it's important to evaluate your past performances. Ask yourself:

• What went well?

• What areas need improvement?

• Did you achieve last season's goals?

• What challenges did you face, and how did you overcome them?

This reflection will help guide your goals for the next season and ensure they're realistic.

Define your long-term vision

Your long-term vision is the foundation for your goals. Do you dream of qualifying for a famous marathon or completing an ultra-race? Your long-term visions provide context for your short-term goals and help you focus on what matters most.

For example, if your long-term goal is to run a marathon in under four hours, this will guide your short-term goals for the next season. Each training cycle and race is a stepping stone towards that ultimate goal.

Break down your goals into specific races or milestones

Once you've defined your vision, break it down into smaller goals for the upcoming season.

For example:

Distance Goal: "I want to run my first half marathon in 16 weeks."

Time Goal: "I want to run a 10k in under 50 minutes by spring."

Consistency Goal: "I will run four times per week for the next 8 weeks."

Make your goal measurable

Adding a measurable component helps you track your progress.

For example:

"I want to improve my 5k time from 25 minutes to 23 minutes."

"I will increase my weekly distance from 20 km to 40 km over the next 12 weeks."

Tracking your progress allows you to adjust your training if needed and celebrate milestones.

Make sure your goals are achievable

Set goals that challenge but don’t overwhelm you. Consider your schedule, fitness level and other commitments in life. If you're new to running, starting with a 10k instead of a marathon is more realistic and reduces the risk of injury.

Align your goal with your broader running goals

Make sure your goals are aligned with your broader running ambitions. If your focus is to become a faster 5k runner, your goals should reflect that, such as focusing on speed workouts rather than distance. Similarly, if injury prevention is your top priority, a goal that incorporates strength training and mobility may be more relevant than focusing solely on speed or distance.

Set a time frame for your goal

Setting a deadline keeps you on track, creates a sense of urgency and keeps you accountable.

For example:

"I will run a half marathon by the end of the summer."

"I will run a 5k in under 22 minutes within six months."

A clear time frame ensures consistency and consistency and helps you stay motivated when the going gets tough.

Examples of running goals

Let's look at some examples of running goals:

Goal: Run a sub-2-hour half marathon in 16 weeks.

Specific: Targets a specific time and race.

Measurable: Success is defined by finishing under 2 hours.

Achievable: If your current time is around 2:05, this goal is realistic.

Relevant: It aligns with improving your half marathon performance.

Time-bound: The goal is set for 16 weeks.

Goal: Increase weekly distance from 30 to 54 km over the next 12 weeks.

Specific: Targets an exact increase in distance.

Measurable: Progress is tracked weekly.

Achievable: Gradually increasing mileage by 2 km per week is realistic.

Relevant: Builds endurance for future races.

Time-bound: Set to be achieved within 12 weeks.

The power of goal setting in running

Setting goals gives your running journey structure, direction, and purpose. It helps you stay motivated, track progress, and achieve new milestones. Whether you're preparing for a race or simply improving your fitness, goals provide a roadmap to success.

By reflecting on your past performance, setting achievable goals, and committing to a structured plan, you’ll be ready to conquer your next running season with confidence.

If you need help with setting your running goals, feel free to get in touch. I’d be happy to support you on your running journey!