5 Factors for Setting Goals
Whenever you want to start training, a target can really help motivate you to continue as well as to check progress. Whether it is to complete your first 5k or go for a sub 10 ironman, a goal isn't just one sentence, it's an adventure. Here are some tips to help you set an effective goal for your training journey.Â
- Make them SMART
I am sure many of you have heard of the SMART technique, either through business or sport (some of you may have nightmares from learning it for GCSE PE). There is a very good article about it here. For me, the two main parts of this are having Measurable and Time-bound goals. If you have a way of seeing the progress, and set yourself a time limit, you are much more likely to stay focused in your training and set future goals. For example, "I want to improve my 10k time" is too loose where as, "I want to run a 10k PB at a race in 12 weeks" gives you much more information. As you develop your training, these goals need to be more and more specific. PB's can become vague and rare as you prgoress (or non-existent in my case), and event selection is impportant (see below)
- Make them exciting
If it doesn't interest you, it certainly won't get you running! Pick something that gives you a buzz and will help you through the harder days. Instead of "running 5k" it could be running in the local park run, or doing a 5k race. That little bit of excitement will give you the kick you need. Include your friends and family in the process to create the atmosphere of wanting to achieve. Your best mate is much more likely to come and pick you up after your 4th puncture 50km from home if they feel involved.
3. Set B and C goals
In Meb Keflezighi's book 26 marathons, he talks about how he relied on sub goals once he realised his first goal was out of reach. This is something that can help for short and long term motivation. A great practical use of this could be in an interval session. You know, those ones where you begin to question your life choices around the 8th rep. You might being trying to hit 800m repeats at 4:00min/km. After the first repetition, you may not be feeling it. Your B goal could be a slower pace, with your C goal just being to complete the whole set. This way you will always leave your session with success. Your A goals for races might be to PB, but I have lost count of the times I have resorted to my B goal of a specific time after realising it wasn't my day!
4. Choose the right event
I am sure many of you have dreams of some of the big goals in endurance sports. The sub 20 5k, the sub 40 10k, the sub 3 marathon or the outrageous sub 10 ironman. Some of you may want to crack your own big goals, a sub 30 5k or a 1 hour 10k. Each of these goals carry equal importance for each individual, but they heavily depend on the event you pick. Do your homework on the course, the likely weather and the size of the event. A busy and hilly 10k is an unlikely venue for a PB, where as Nice Ironman's climbing maybe stunning, but it will effect your time. I wanted to PB at Madrid marathon many years ago, dismissing the hills as merely a bump. The lactate in my quads for the last 10k told a different story, which leads me on the the last point
5. And finally, it's OK to fail
Not reaching your targets is part of life, and learning from that process is what will make you a better athlete. There are many factures that can effect your performance including injury, family, work and just bad luck. The important thing for you to remember is that you are doing this for intrinsic purposes, so if you don't hit your PB the next step is to work out why. This will allow you to adjust your next goal and not lose that motivation, a key part of the process for athletes at all levels. Please keep an eye out for my article on controlling and managing your failure and luck coming to the website soon.
Bibliogrpshy
26 Marathons: What I Learned About Faith, Identity, Running, and Life from My Marathon Career, Meb Keflezighi (Autor), Scott Douglas (Autor)