In Part 1, we explored how to set running goals and why they often fail – from vague dreams and a lack of emotional connection to the absence of a proper plan. Now, we will explore how to set a plan so you can achieve your running goals. This is a step-by-step guide, it includes tips to handle challenges, and a clear plan so you can make this your year.
Step 1: Build a plan to achieve your running goals
A goal without a plan is just a dream, or a wish. To achieve your running goals, you need a clear plan that has an emotional connection, is specific, not vague, and you know how you’ll know when you have achieved it. How to create your plan:
1. Start with the big picture
What running goals do you want to achieve this year?
Do you plan to run your first 5K or marathon?
Would you like to achieve a personal best time?
Over what distance?
Or is 2025 the year you will build a consistent running habit?
Start by defining your big goal.
My 2025 goal: Run a sub-2-hour half marathon by 5 October.
2. Break down big goals into mini goals to achieve success
Big goals can feel overwhelming. By breaking them into smaller milestones, they feel manageable and more achievable.
- By 27 April: Build long runs to be running 90 minutes or more every weekend.
- By 13 July: Run 10K in under 54 minutes.
Consider my 2025 goal: 27 April is specific. I have set the length of time (90 minutes) I’m running and I know when I’ll do it each week (the weekend). But, alongside this specificity is some flexibility. If I’m pushed for time one weekend, I can run for 90 minutes (the minimum) and I know that I can create this time in my schedule fairly easily. Also, by saying ‘every weekend’ instead of nominating a single day, I can flex according to plans and unexpected things that come along.
3. Create a weekly and monthly plan to achieve your running goals
Focus on 4-week cycles where you gradually build up your mileage over 3 weeks. Follow this with a lighter (recovery) week.
My weekly plan (note, I am not a beginner and have a few years of consistent running as my foundation. I am also used to running every day and manage my intensity carefully):
- Monday. Recovery run
- Tuesday. Easy run initially and then build in speedwork and hill repeats plus strength training
- Wednesday. Easy run
- Thursday. Tempo run plus strength training
- Friday. Recovery run
- Saturday. Easy run
- Sunday. Long run
My monthly plan will be built around my long run distance goals.
4. Track your progress
Keep a training journal or use a running app. Log your runs, how you felt, and any setbacks. This helps you see patterns and stay accountable.
I use Garmin and Training Peaks.
You can get creative with this. I’ve seen people log their distance on a map and use a paint-by-numbers image successfully. I prefer my apps and I also like a paper training diary where I can write what I did and how I felt. The Believe training journal by Roisin McGettigan-Dumas and Lauren Fleshman is excellent.
Step 2: Tackle challenges head-on to keep your goals achievable
Even the best plans can run into challenges; however, here are some suggestions to help you address the most common obstacles you might face:
1. Motivation dips
Motivation isn’t constant, and it’s completely unreliable. But, there are ways to help you feel motivated and stay on track. I have found that revisiting your WHY can be powerful, especially when my motivation dips or challenges arise. Why does this goal matter to you? Visualising how achieving it will feel can be helpful, but for me, really focusing in on my reasons and reinforcing them is the most effective.
Pro tip: Celebrate your achievements, whether it’s something small like a fist bump or a bigger reward like treating yourself to new running gear.
If you are interested in understanding more about motivation and the importance of celebrating, then I recommend Tiny Habits by BJ Fogg. It is a gamechanger if this is something you struggle with.
2. Setbacks happen, expect them and embrace them
Missed a run or feeling burnt out? No problem. Instead, adjust your plan, consider modifying your expectations. However, whatever happens, don’t scrap your goal.
If you miss a long run, don’t double up. Just keep going and focus on consistency. If you are near race day, adjust your expected finish time.
Pro tip: approach everything as a learning experience. When something does go ‘wrong’, instead of getting frustrated, annoyed and throwing in the towel, reflect, assess, and learn. Was your goal realistic? Did you have to miss a run? Are your priorities where you want (or need) them to be? This shift in mindset is the key to long term consistency and success.
3. Smart scheduling strategies to achieve your goals
Life gets busy. Treat your runs like appointments. Find what works for you – early mornings, lunch breaks, or evenings and then schedule in advance. If you can look a week ahead, I find that’s the best approach. It’s easier to predict things that might get in the way. How you think about your planned runs is also important. Do you start your day asking yourself ‘will I run today?’ If you do, try asking yourself ‘when will I run today’ or, even better, tell yourself. ‘I’m running at X time today’.
Pro tip: Have a ‘plan B’ session ready. That way, if you realise that you can’t do your planned long run, swap it for a shorter run or strength training. Consistency is created by doing something rather than nothing.
4. Injury prevention rather rehab
Listen to your body, stick to your plan, and remember that rest days are as important as training days. And, not every training day needs to be at full intensity; instead, vary your routine with active recovery, cross-training, rest, and different types of runs to maintain balance and avoid injury. If you feel pain, take it seriously and adjust your plan. If you are tired swap sessions to something easier or take a complete rest. Short-term rest prevents long-term setbacks.
Step 3: Start achieving your running goals now
Now that you have your plan in place, you know how to handle challenges, so it’s time to take action. First we will focus on setting your achievable running goals:
1. Set your first mini running goal
Choose a milestone you can realistically achieve within the next 4-6 weeks, as this will help you build both momentum and confidence. It’s long enough to have to work to achieve it, but close enough that you aren’t likely to get bored or lose focus.
My first mini-goal: Complete my 4-week base training plan by the end of January so I can make a decision on whether or not to push on and train for a marathon at the end of April. Time to train and avoiding a flare up of my plantar fasciitis are the main things I need to consider and manage.
2. Commit to an achievable run schedule
Block time on your calendar for runs and stay accountable by sharing your plan with someone. I find it helps to sit down on a Sunday and look at my training plan, schedule my runs, programme my Garmin (if I need to) and convert miles or speed to km and pace.
3. Celebrate your progress as you achieve your goals
Small wins matter because each completed week, every new distance achieved, and every small step contributes to your progress and is worth celebrating.
Pro tip: Use a visual tracker to see your progress. Marking off milestones is motivating and satisfying.
4. Take the first step to achieving your goals
Turning running goals into achievements starts with action. Whether you’re building consistency, building up to a new distance, or hitting a personal best, it’s all about breaking it down, staying flexible, and celebrating every step forward.
Ready to make 2025 your best running year yet? Start your journey today and achieve your running goals one step at a time.
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If you would like to talk about your running goals and how I can support you in setting the right ones for you, book an introductory call today.
