The best rule to stay motivated as a runner is to always have running goals. As soon as you complete a running goal – set a new one.
It doesn’t matter how big, small, or even how crazy the goal is – but it does need to be realistic.
That doesn’t have to limit your ambitions. You can set yourself a massive goal of running a 100-mile ultra race. That’s completely unrealistic and doomed to fail if you’ve just started running and your race is in 2 months.
But if you have 3 years to train and set yourself intermediate goals of running a half marathon, a marathon, your first ultra, and then your first 50-mile race… the crazy plan starts to take shape.
Running goals get us out of bed for a morning run and make it easier to head out running in the rain. This post will help you find motivational ideas for your running training plan.
Setting The Best Goals – From A Half Marathon To A Running Streak
The best running goals are the ones that excite or inspire you. If it’s just more of the same stuff you do all the time or if the goal is vague such as improving as a runner – it’s not going to motivate you.
Find a goal that challenges your usual routine. It could be a type of race you’ve never tried before.
Such as running a certain distance that’s completely out of your comfort zone: maybe a marathon runner running a mile race. Or a different terrain: a trail runner completing a road marathon.
Your goal could involve travel or exploration: enter a race somewhere you’ve never been before. Or fun – try taking part in a relay with friends.
The best set of goals will make you a better runner and help to improve your performance. It could be improving your mile time or completing a running streak.
How To Set A Running Goal
It helps to set SMART fitness goals. The SMART acronym stands for:
- Specific – a clear goal not a vague aim.
- Measurable – it’s only a goal if it’s measurable.
- Attainable – is it something you can achieve in the time allocated?
- Relevant – does it match your inspirations and current fitness level?
- Time-bound – even if it’s a long-term goal it still needs a time limit.
Break big goals down into short-term goals to help you build up to hitting your long-term target. Keep a training diary and measure your progress regularly to make sure you’re still on track.
What Are Realistic Running Goals?
Realistic goals should be challenging but achievable. If it’s too easy, the goal won’t motivate you.
If it’s impossible, you’re setting yourself up for failure. When you fail to make progress, you’ll quickly become disillusioned. Instead of inspiring your performance, poor goal setting can hinder your running progress.
Aim for something that is realistic but still pushes your boundaries – to get out of a rut in your running or break through a fitness plateau.
It could be running better by improving your running speed, running at a certain pace, or improving endurance by strength training twice a week.
Running Goals For Your Training Plan
It’s always best to build your training around goal setting. A good running habit uses a series of training goals to stay on track and improve running fitness.
From speed workouts to strength exercises, try some of these goal ideas to improve your training:
| Run negative splits where you run the second part of your run faster than the first |
| Record and monitor your progress |
| Run every day for a month |
| Run 2 miles every day |
| Dynamic stretch before every run |
| Warm up before running |
| Become a morning runner |
| Take up yoga for runners |
| Add cross-training to your running plan |
| Add strength training 2 or 3 times a week |
| Use bodyweight exercises to improve strength |
| Add core exercises |
| Improve hip mobility |
| Run fasted once a week |
| Add speed workouts to your training |
| Run strides once a week |
| Use running drills to improve your running form |
| Add one tempo run a week |
| Take at least one rest day a week |
| Follow the 80/20 rule |
| Set a weekly distance target and stick to it |
| Run hill repeats |
| Run negative splits where you run the second part of your run faster than the first |
Goals To Make You A Better Runner
Most runners want to see long-term improvements in their running. These ideas for a good running goal will make a big difference to your race times. Try these running tips:
| Get a running coach |
| Use a personal trainer for strength training |
| Join a running club |
| Find a running buddy |
| Get your VO2 max tested |
| Use a GPS watch |
| Join Strava |
| Improve your nutrition by cooking healthy meals from scratch |
| Aim to be a normal weight (not over or underweight) |
| Improve muscle imbalances |
| Get a gait analysis |
| Cut back on alcohol |
| Improve your eating habits – less high-fat, sugar-laden highly processed foods |
| Get enough sleep. Aim for 7 to 8 hours a night |
Running Goals For Beginners
Beginner runners have so much scope for improvement but it’s important to set goals that are achievable.
Start with simple goals you can hit without too much difficulty. Setting goals should focus on running regularly and building a running habit.
| Run a mile without stopping |
| Set a weekly distance goal and aim to increase it by at least a mile or 10% every week. |
| Add a mile to your long run every week |
| Start running 3 times a week |
| Enter a fun run |
| Aim to complete your first 5k in 9 weeks |
| Enter a 10K race |
| Train for your first half marathon |
| Run a 5K in under 30 minutes |
| Complete a 30-day running challenge |
Performance Running Goals
These running goal ideas focus on performance. Remember to adjust suggested times and race distances to match your ability.
| Set a personal record at 5K |
| Run a 5K in under 25 minutes |
| Set a personal record at 10K |
| Run a 10K in under 50 minutes |
| Set a time goal for the half marathon distance |
| Set a time goal for the half-marathon distance |
| Set a personal best for the marathon distance |
| Achieve the London Marathon or Boston Marathon qualifying time for your age group |
| Run a full marathon in under 4 hours |
| Run a race at a constant pace |
| Improve your time for a segment on Strava |
| Reduce your mile time by 30 seconds |
| Enter a track event: 400m, 800m or 1500 m |
Milestone Running Goals
Set running goals based on milestones. Once you complete a milestone set your next running goal.
| Enter your first race |
| Complete your 50th Park Run |
| Complete 10 different Park Runs |
| Run a new distance |
| Run a race in another country |
| Run up a hill without stopping |
| Complete your first double-digit run |
| Complete an Everest running challenge |
| Enter your first trail race |
| Finish your first ultra-marathon |
| Run your age on your birthday |
| Run a race every week for a year |
| Run 5 marathons back to back |
| Complete a marathon in every State |
| Run a race in every European country |
| Beat your monthly mileage record |
Inspirational Running Goals
Find a goal that inspires you:
| Run across your county or state |
| Enter a race raising money for charity |
| Raise money for charity by organizing a relay |
| Run for 24 hours non-stop |
| Run a marathon in a different country every year |
| Do an extreme running event like the Marathon Des Sables |
| Run a multi-day race |
| Enter a mountain running event |
| Complete a triathlon |
| Break your streak run record |
| Run a Spartan Race |
| Become an ambassador for a running charity |
| Organize your own running group or event |
| Go on an adventure run |
| Run in a foreign city you’ve never visited before |
Fun Running Goals
Running should be fun. Try these ideas to make running more fun:
| Enter an obstacle race |
| Take part in a color race |
| Run a new running route every week |
| Enter a themed race |
| Run a race with friends |
| Take part in an ultra-relay event |
| Join a virtual running group and have monthly challenges |
| Do a 100-mile week challenge |
| Run barefoot once a month |
| Try fastpacking and explore a new trail |
| Take part in a zombie run |
| Run a beach race |
| Try a night race |
| Run with a baby stroller |
| Test out minimalistic shoes and run in them for a month |
| Go on a yoga and running retreat |
| Take part in a beer mile |
| Run on a treadmill for one month |
| Run over a bridge or through a tunnel |
| Run up the stairs of a tall building |
| Climb to the top of a mountain and run down |
| Take part in a night trail race |
| Try orienteering |
| Participate in a mud run |
Be creative and set your own unique running goals! Every runner is different, so think about what would inspire and motivate you to reach your personal best and make it happen.