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The best way to achieve a goal is to make sure it’s Specific, Measurable, Action based, Realistic and Time Sensitive aka a SMART goal. Today we’re talking about how to set that goal to run faster beyond making it specific (which we talked about in the first Fast Friday episode.)
***Get a FREE How to Set a SMART Running Goal pdf by signing up for my email list. Scroll down to the bottom of this post for that and I’ll send it right over!***
Run SMART Goals
SMART Goals are the best for running because we can attach our goals to numbers – mile times / time goal for a race / race date / weekly mileage…
That’s specific and measurable!
Is your Running Goal – Specific and Measurable?
What is your goal?
When do you plan on going for that goal? Or when is the end date to see if you did it?
How can you measure progress? Is it based on race time or something else?
Does your Running Goal have an ACTION plan?
You don’t get better by setting goals. You get better by setting goals – then finding or creating an action plan to follow that will get you there. No one is going to hand it to you – YOU have to do the work. You have to put in the time running, stretching, fueling, sleeping… all of it adds up to make you a better runner.
What is your plan to get that goal?
Do you have a training plan?
Are you changing it up week by week?
How are you staying accountable?
Is your Running Goal – REALISTIC?
There are a few ways you can assess if your goal is realistic. Luckily we have ways to measure progress with running (if you set a specific goal).
We can use our previous race times or current pace times to assess if the goal is realistic. I say aim high!! Go for a BIG goal!! But –make it a HUGE realistic goal. Push yourself, but maybe stop short of trying to break the 2 hour marathon before you’ve broken the 2 hour half marathon…
Want to get faster? Check to see if your running goal is realistic by looking at past performances and your current fitness level.
For example – if you want run a 1:59 half marathon, ask yourself a few questions like this:
What was your last half marathon time?
How much faster is your goal?
Have you ever run that goal time?
Are you injured?
Do you have sufficient time to train for your goal (without having to light a candle every night praying for a miracle or putting yourself at risk for injury)?
Is your Running Goal – Time Sensitive?
The best way to rock a running goal is to Set a Goal. Pick a Race with enough time to allow for proper training and taper. Find a training plan. Do the work.
Choosing a race and training plan make it time sensitive and keep you on track. Then it’s a countdown until race day!!
Do you have a goal race date?
Do you have a weekly training plan for a set amount of time?
Get this FREE How to Set a Running Goal pdf by signing up for my email list! I won’t spam you, but I might email you in the middle of the night if I see a super awesome discount on running shoes or something!
Run SMART Goals
Fill out this form to get the SMART Running Goals worksheet to your inbox!
So then why don’t you practice what you talk about? I’d love to see you set goals and stop running a million junk miles a week. It’s not inspiring. Get a coach
This is a very intelligent response to plotting out goals – great post!
I like how you tackle a business term in terms of running!
Charmaine Ng | Architecture & Lifestyle Blog
http://charmainenyw.com
I am setting short-term smart goals as a part of my training for November races. When I achieve a goal I put in writing, I feel happier or more accomplished. Does that make sense?
Monoca, sometimes I feel like you write your blog just for me, where I’m at with weight loss or speed goals, etc. Haha, this is spot-on. I have a “fast” half in mind but am still carefully rebounding from a springtime injury that really slowed me down all summer. My running base is decent now, but I have no clue what to expect from my body going forward. Like- I want to challenge myself, but wisely, and I am hesitant to put time limits on this goal. Advice? PS continue to love every blog and podcast! Keep it up!!
It’s totally for you. I just post it online in case anyone else want a peek 🙂
It’s hard to set time or distance goals after an injury until you’re back to 100%. So if you’re back to healthy and have a decent running base – I’d just start a half marathon training plan and note progress. Pay attention to how your body is responding. It might be awesome and you can rock that race! Runners can come back even stronger after an injury because we gave ourselves time to heal and rest.
Remember – it’s one thing to set a goal for a race. It’s another thing to set a PR or super challenging goal when you’re coming from time off or an injury. So set your goal based on where you are right now (at the start of training). And tweak it as needed as the race gets closer.