Running goals, training plans, 5k, 10k, half marathon, full marathon, 1:1 coaching

A Runner's Blueprint for Setting and Conquering Personal Goals

January 24, 2024

Embarking on a running journey involves more than just lacing up your shoes; it's about setting and conquering personal goals. In this guide, we'll explore a runner-centric approach to help you define, plan, and successfully achieve your running goals. Remember, you make the greatest gains when you move outside your comfort zone.

Clarify Your Running Vision, your why
Clearly define what you want to achieve in your running journey – whether it's completing a marathon, improving speed, or conquering challenging terrains. Consider why this important to you. This why must resonate with you; it is what will drive you when the going get tough.

SMART Running Goals
Make your running goals SMART – Specific (e.g., run a 10K), Measurable (at a set pace or time to complete the distance), Achievable (if you currently run a 10k in 60 minutes, seeking to run ins sub 35 minutes is NOT realistic) , Relevant (aligned with your fitness level, a stretch goal is fine), and Time-bound (set a timeline for improvement, choose an event or a date and work toward it).

Break it Down
Divide your running goals into smaller, achievable milestones. This could include increasing your weekly mileage, improving your pace, or conquering specific routes. Undertaking specific workouts to measure your progress, this could be a time trial or interval set that validates your new and improved fitness level. A structured training plan should provide this. A coach will certainly monitor workouts closely.

Prioritise Running Tasks
Identify key running exercises and drills that will contribute most to your goal. Prioritise these in your training routine to ensure focused progress. A good training plan and/or coach will provide the variety and scientifically proven progression will do this.

Create a Running Plan
If you fail to plan, you plan to fail. One of the biggest mistakes runners make is undertake ad hoc training based on how they feel on the day. A much more effective approach is to develop a detailed running plan outlining your weekly mileage, types of runs (e.g., interval training, long runs), and rest days. Having a structured plan keeps your training organised. If you are not sure how to do this talk to a coach or buy/get a structured training plan.

Utilise Running Apps
Leverage running apps to track your progress, monitor your pace, and set reminders for your training schedule. These tools can provide valuable insights and keep you motivated. I personally use Strava and love the running community and support that I get from that platform. It is also a great place to make new friends. Do be careful not to compare yourself too much to others. Your running journey is unique to you.

Commitment and Running Consistency
Cultivate a dedicated mindset for your running goals. Consistency in your running routine is crucial for building endurance and improving performance. There are times when its ok to miss the occasional workout but do take care to make this the exception. Consistency is the key ingredient to meeting your goals.

Adjust and Adapt Your Running Plan
Be flexible with your running plan, adjusting it based on your progress and how your body responds. Listen to your body and adapt your training as needed. This means moving workouts around to balance with your life commitments, taking care though with balancing the running load to optimise the running-stress / rest cycle.

Stay Motivated in Your Running Journey
Find sources of running inspiration, whether it's through connecting with a running community, following elite athletes, or visualising crossing your finish line. Keep that motivation alive. This is the reason that many people choose a coach, someone to motivate and hold them to account. It is certainly one of the main reasons that I have a coach.

Learn from Running Setbacks
Understand that running setbacks are part of the journey. Just as failure is essential to enable success in life! Whether it's a minor injury or a challenging run, use setbacks as learning opportunities to refine your technique and approach.

Running Accountability Partner
Share your running goals with a friend or fellow runner who can provide support and hold you accountable. Running with a buddy can make training more enjoyable. If you don’t have someone that can do this find a coach.

Celebrate Running Achievements
Acknowledge and celebrate every running goal – be it a personal best, a completed race, or conquering a challenging trail. Celebrating achievements fuels your passion for running. Use these achievements as the basis of your new / future running goals.

Conclusion
Embark on your running journey with a strategic plan, dedication, and a passion for progress. By following these focused steps, you'll be well on your way to achieving your running goals and experiencing the joy of reaching new goals. Happy running!