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Runners World Articles: Archives - June 2002

Goldilocks Theory of Goal Setting

To set running goals that are just right, follow these five steps

Running goals can be tricky things. Set them too high, and they’re bound to frustrate you. Set them too low, and they won’t challenge you. But set them just right (like our old friend Goldilocks), and they will be a powerful source of motivation and achievement.

To set the perfect running goals, check out my five-step plan below.
And remember: The path you take to reach your running goals is just as important–and just as rewarding-as achieving those goals.

1.CREATE A LIST
In order of importance, write down two to four running goals you’d like to achieve in the next 6 months. They can be as general as: to run injury-free, to feel good on almost every run; or to better balance your running with your family life and career. Or make them more specific, such as completing a particular race or achieving a certain time. You’ll need to review this list every few months to make adjustments as needed. For example, as the date of a 5K goal race gets closer, it will move up higher on your list than when it was months away.

2.SKETCH OUT A PLAN-IN PENCIL
With your list of goals in hand, you can begin to flesh out a plan to achieve each one by plotting the key workouts you’ll need in a running log, notebook, or on a calendar. If one of your goals is to enjoy runs more, you’ll need to schedule social runs, runs in scenic locations, and runs with your favorite four-legged friend on a regular basis. Time-specific goals mean you’ll need to chart a series of speedwork sessions. And if you’re looking to complete a half-marathon or a marathon, you’’ have to plan your long-run strategy. Use a pencil to schedule these runs just in case changes need to be made later.

3.MAKE IT STICK WITH INK
After you’ve penciled in all the workouts you’ll need to make sure you achieve those goals, take an overall look at your calendar to asses things. Do you have the time and resources to follow through with your plan as scheduled? Are you willing to make the sacrifices necessary to achieve your specific time or race goals? If so, get out a pen and make your schedule more permanent. If not, scale down your goals, and set up a new program based on your time and energy constraints. Then put it in ink.

4.BREAK THINGS UP
Big goals are achieved much more easily if you break them down into smaller goals, which are then used as stepping-stones to reach the final goal. For example, instead of trying to qualify for the Boston Marathon before you’ve even run a half-marathon, you first goal should be to finish a 10K within the next 2 months. As this goal approaches, plan your second goal of finishing a half-marathon in the next 3 months. Finishing your first marathon might follow 4 months later. Write down each intermediate goal in your calendar or log book, and fill in the long runs and speed sessions needed to prepare for them. If any of these smaller goals becomes too stressful, add another stepping-stone goal.

5.DO A REALITY CHECK
So how do you know when your time goals are actually achievable? By running a 5K, you can predict your potential finishing time in a 10K, half-marathon, or marathon. These are a number of resources, such as the “prediction charts” found in my books or the Race Calculator on the RUNNER’S WORLD Website (go to www.runnersworld.com and click on”Calculators”. These will calculate your predicted race time at a give distance based on your actual time at another race distance. If your goals are more qualitative (i.e. to enjoy running more), look over the notes in your log every few weeks to see if you are on the right track. If not, make the training adjustments necessary to give you a realistic shot at reaching you goal.