How to Set Running Goals You Can Actually Achieve

Jan 7, 2025

Goals are tricky. They’re easy to set and give an instant hit of motivation, but they often fade and are forgotten—especially running goals. But, you can break that cycle. This guide will help you set running goals for 2025 you’ll actually achieve.

I’ve set so many running goals over the years and failed to achieve most of them. Even when I set SMART running goals, they didn’t work. But SMART doesn’t resonate with me. Over the past year, while training to be a coach, I started to understand why. It wasn’t because I lacked motivation or ambition. When I set those goals, I was full of both.

So why did I keep falling short?

It’s because my goals were vague dreams, not detailed plans. I wanted to “run faster,” “complete a distance,” or finish a certain race. But I wasn’t clear on exactly what I wanted to achieve or when. My goals invariably lacked a reality check, and I skipped the critical steps to turn my ideas into meaningful, actionable plans. Without a clear direction, a strong emotional connection, and a roadmap, my goals would fade until I felt stuck in a running rut. To give myself a motivational kick, I’d set new goals, but the cycle just repeated itself.

This year, I’ve learned how to change my goal-setting approach. Through my own experience of missed goals and my journey as a coach, I’ve uncovered five common mistakes runners make. In this guide, I’ll share those mistakes along with practical tips to help you set running goals for 2025 that you’ll actually achieve.

Why most (running) goals fail

In my experience, and from what I’ve read and researched, there are five key reasons why running goals are doomed to fail:

They’re vague and lack clarity.
They don’t create an emotional connection.
They aren’t supported by a clear plan.
They’re too ambitious or not challenging enough.
They lack accountability to keep you consistent.

Let’s take a closer look at each one.

Mistake 1: Vague running goals get you nowhere

The problem with vague goals

A vague goal may sound intriguing to the uninitiated, but how useful is it? Take ‘run more’. This isn’t a goal; instead, it’s an idea. Vague goals lack the clarity you need to stay focused and track progress.

Why specific goals matter

Without specifics, how do you know if you’re succeeding?

Goal: I want to run more.

Action: Today you ran 10K, yesterday was 5K. Great – you’ve run more. Does that mean you’ve achieved your goal?

Goal: I will run more miles in February than I did in January.

Action: I ran 21 miles in February versus 20 miles in January. This is better. Have you achieved something meaningful? Have you defined ‘more’ in a useful way?

Now compare this with:

Goal: In 2025, I will run a marathon with a target time of 4:30. I will also run a sub-2-hour half marathon and have signed up for the Great North Run on 7 September and the Great Scottish Run on 5 October. This gives me two attempts at my goal.

How to fix it

Tips for setting goals that will motivate and guide you:

Be specific. Define the distance, time, and exact races you’ll participate in.
Set measurable outcomes. Break your big goals into smaller steps that are easy to track.
Add deadlines. Assign dates to each milestone to hold yourself accountable and know exactly when you’ve achieved them.

By applying this level of detail, you turn vague ideas into actionable plans that keep you focused and motivated. Notice how clarity can shift your mindset and strengthen your motivation.

Mistake 2: No emotional connection, no motivation

Why emotion matters

A goal without a strong emotional connection can feel empty, making it harder to stay committed when motivation dips. If a goal isn’t personal, it’s easy to push it aside for priorities that do spark emotion – positive or negative.

When your goal lacks an emotional connection, it’s competing against other priorities that evoke stronger feelings. And guess which one wins? The one with the emotion. Every time. This can mean avoiding a negative emotion or seeking more of a positive one . The fact is, any emotion is stronger than no emotion.

How to fix it

These steps will help you to set emotionally connected goals:

Find your WHY. Ask yourself why this goal matters to you personally. And then, what will achieving it mean for your life?
Make it personal. Tailor your goal to something that excites or challenges you.
Visualise success. Imagine how it will feel when you cross the finish line or hit your target.

When your goals are emotionally connected, they carry more meaning, making it easier to stay committed and motivated, even when it feels too hard.

Mistake 3: No plan, just a dream

Why plans matter

Dreaming of running a marathon is inspiring, but without an clear plan, it’s just a dream. Big goals can feel overwhelming, and without actionable steps, it can be easy to lose focus, feel stuck, or give up altogether. When you have a good plan, it will provide structure, build confidence, and turn your dream into an achievable reality.

How to fix it

Think of your big goal as the destination and create stepping stones to bridge the gap between unrealistic and achievable.

Start small. Break your big goal into mini-goals.
Set actionable steps. Outline exactly what you will do each week and month.
Track your progress. Use a training log to monitor your efforts and help you identify adjustments you need to make.

A detailed plan helps you stay on track and motivated, giving you a clear path to follow from where you are to where you want to be.

Example: Training for a marathon in six months

Here’s how you could set mini-goals to prepare for a marathon:

Step 1: Follow a 6-week 5K training plan.
Step 2: Celebrate your progress with a Par k run or 5K race.
Step 3: Take 2 weeks to recover with light running (not a complete break).
Step 4: Start your 16-week marathon training plan.

You can break these mini-goals down further into weekly or fortnightly targets. For example, within the 6-week 5K plan, focus on:

Completing your first 20-minute run.
Running three times a week consistently.
Hitting a specific weekly mileage target.

By creating mini-goals, you’ve:

Built the habit of running.
Learned how to follow a plan and schedule sessions.
Discovered potential challenges and things that might get in your way.
Used the 5K race as a benchmark to start your marathon training.

Still overwhelmed? Start even smaller

If a six-month plan feels intimidating, focus on the first eight weeks. Start by looking at your marathon plan’s first week:

Identify the longest run and use the first eight weeks to build up to that distance.

This approach builds your confidence and creates a solid fitness base for the next stage of training.

Pro Tip: Running training works best in 4-week blocks. Focus on one block at a time, and before you know it, you’ll be ready to tackle your big goal.

Mistake 4: Unrealistic expectations lead to frustration

Why balance is key

Setting big goals is exciting, but it can also be intimidating. There’s a fine line between challenging yourself and setting unrealistic expectations. If your goals are too ambitious for your current level, you can become frustrated or injured. However, if you aim too low, you won’t grow and reach your potential. You may even get bored and lose interest.

How to strike the right balance

Set goals that stretch you but are achievable with effort. Set expectations that challenge and inspire you.

Assess your current level. Be honest about where you’re starting.
Set stretch goals. Aim for goals that require effort but are achievable with consistent work.
Focus on effort, not perfection. Celebrate progress and persistence, even if things don’t go perfectly.

Balanced, realistic expectations keep you motivated, help you grow, and prevent injury or boredom.

Mistake 5: No accountability, no progress

Why accountability is powerful

Without accountability, it’s easy to let excuses creep in – especially when the only person you have to answer to is yourself. Gretchen Rubin’s personality framework – The Four Tendencies – highlights this. The largest group of people, Obligers, struggle with internal expectations but can thrive when held accountable to external ones.

For Obligers, accountability – whether through a partner, tracker, or other methods – provides the structure and motivation needed to stay consistent. But accountability benefits everyone, not just Obligers. It keeps you engaged and focused, whether you rely on others or develop systems for yourself.

Accountability can take many forms, such as sharing your goal with someone reliable, using a training tracker, or creating rewards for milestones. The key is to find methods that work for you and keep you consistent.

How to build accountability into your running goals

Follow these steps to incorporate accountability into your running goals:

Share your goal. Tell a friend, family member, or coach about your plans to create external expectations.
Find an accountability partner. Choose someone reliable who will check in with you and keep you on track. Avoid people who let you off the hook or make excuses.
Use a tracker. Log your progress in a training app, journal, or visual tracker. Seeing your progress will help you stay motivated.
Create consequences or rewards. Treat yourself after completing key milestones or set penalties for skipping sessions. For these to work, they need to be immediate. For example, reward yourself with a favourite (healthy) snack after a run, rather than waiting for a bigger reward at the end of the week.

By building accountability into your plan, you will transform excuses into opportunities to refocus. Remember, accountability isn’t about perfection – it’s about consistency. When you take responsibility for your progress and responding to challenges, you will adjust, regroup, and move forward no matter what obstacles arise.

Pro tip: Think about other goals you have achieved in your life. What role did accountability play? Replicate those strategies to strengthen your running goals.

Set running goals for 2025 you’ll actually achieve

Setting running goals for 2025 doesn’t have to be an overwhelming or frustrating experience. If you avoid common mistakes like setting vague goals, neglecting your WHY, or skipping the planning process, you can create meaningful and achievable goals that keep you motivated throughout the year. Whether you’re aiming for your first marathon, improving your consistency, or tackling a personal best, the key is to break your goals into actionable steps, set realistic expectations, and find accountability that works for you. With the right mindset and approach, you’ll not only achieve your running goals for 2025 but also discover a deeper happiness and purpose in your running journey. You can make this your most successful running year yet.

Follow me for more running tips and coaching advice. Next up: Practical steps to achieve your running goals and make this your year.

Need help setting the right running goals? Book a free connection call today to discuss your goals, challenges, and how coaching can help you achieve running success in 2025.