Are you a busy mum or professional juggling the demands of work, family, and fitness? Do you love the idea of running but find yourself unsure of where to start, or perhaps wondering what’s next after completing a big race? If this sounds familiar, you’re not alone.

Setting a running goal can feel overwhelming, especially when life is already so full. But having the right goal - one that truly aligns with your lifestyle and aspirations - can transform your fitness journey and give you a sense of accomplishment.

At Pretty Strong Coaching, we specialise in helping busy women achieve running and triathlon goals in a way that feels manageable, empowering, and sustainable. Let’s find out how to choose the right running goal for you.

Why Setting a Running Goal Matters

A running goal gives you purpose. It helps you create structure in your week, keeps you motivated, and, most importantly, gives you something to celebrate. Goals can look different depending on your fitness level, lifestyle, and priorities, but they all have one thing in common: they keep you moving forward.

Here are just a few benefits of setting a running goal:

Increased motivation: It’s easier to get out of bed for that early run when you know why you’re doing it.
Improved mental well-being: Working towards a goal helps create a sense of achievement and reduces stress.
Physical health benefits: Consistent training builds endurance, strength, and overall fitness.

Whether you’re looking for a running Coach or just need advice on how to get started, the right guidance can make all the difference.

Step 1: Start with Your “Why”

Every successful goal begins with understanding your deeper motivation. Ask yourself:

Why do I want to run?
- To improve my health?
- To challenge myself?
- To manage stress or prioritise self-care?
What would achieving this goal mean to me?
- Greater confidence?
- A sense of accomplishment?
- Quality time for myself amongst the chaos of life?

Write down your answers and keep them somewhere visible. Your “why” will be your anchor on the hard days when motivation feels low.

Step 2: Choose SMART Running Goals

When setting your goal, it’s important to make it SMART:

Specific: Clearly define your goal (e.g. “Run a sub-30-minute 5k”).
Measurable: Track progress with tangible benchmarks (e.g. “Run 5k three times per week for the next month”).
Achievable: Consider your current fitness level and available time. Jumping from no running to marathon training may not be realistic!
Relevant: Make sure your goal aligns with your life and values.
Time-bound: Set a deadline to keep yourself accountable (e.g. “Run my first 10k in 12 weeks”).

Step 3: Explore Running Goals Based on Your Experience

Here’s how to tailor your goal to where you are in your running journey:

For Beginners: Build Consistency

New to running? Focus on creating a habit and enjoying the process.

Goal Ideas:
- Run 3 times a week.
- Complete a Couch to 5k programme.
- Run for 20 minutes without stopping.
Tips:
- Start with short, easy runs and gradually increase distance.
- Mix running with walking to build endurance safely.
- Celebrate every small win - it’s all progress!

For Intermediate Runners: Improve Distance or Speed

If you’re comfortable running 5k or more, challenge yourself by going further or faster.

Goal Ideas:
- Run your first 10k or half-marathon.
- Achieve a personal best (PB) at your favourite distance.
- Incorporate speed sessions or hill sprints into your training.
Tips:
- Follow a structured plan to balance intensity and recovery.
- Include strength training to support your running.
- Track your progress and adjust your training as needed.

For Experienced Runners: Take on New Challenges

Already clocked up a few races? Try something different!

Goal Ideas:
- Train for a marathon or ultramarathon.
- Explore trail running or fell running.
- Sign up for a triathlon and diversify your training.
Tips:
- Focus on progressive training to build endurance without risking injury.
- Experiment with fuelling strategies to optimise performance.
- Incorporate cross-training to maintain overall fitness.

Step 4: Use the A, B, C Race Framework

If you’re planning to compete, setting up A, B, and C races can help structure your training season:

A Race: Your main goal - this is the race you’re training for.
B Race: A secondary race to test your fitness or practice pacing.
C Race: A low-stakes event for fun or experience.

For example, if your A race is a half-marathon, you might plan a 10k B race six weeks before and a fun parkrun C race along the way.

Step 5: Align Your Goal with Your Lifestyle

Your running goal should fit into your life, not overwhelm it. Here’s how to make it work:

Consider your time: How many hours per week can you realistically dedicate to training?
Prioritise recovery: Factor in rest days, sleep, and nutrition - especially if you’re balancing other commitments.
Be flexible: Life happens. If you miss a session, adjust and move on.

Step 6: Set Goals Beyond Racing

Not every running goal needs to involve a finish line. Here are some alternative ideas:

Build a running streak (e.g. run daily for 30 days).
Explore new routes or trails in your area.
Run with a friend or join a running club.

These goals are just as valid and can be a great way to keep running enjoyable and stress-free.

Step 7: Reflect and Recover

Once you’ve achieved your goal, take time to reflect and recover:

Celebrate your success: Share your achievement with friends or treat yourself to something special.
Evaluate your journey: What did you enjoy? What could you improve?
Rest your body: Give yourself a recovery week to avoid burnout or injury.

Common Mistakes to Avoid When Setting Running Goals

Being too ambitious: Start small and build gradually to avoid injury.
Ignoring recovery: Overtraining can derail your progress.
Comparing yourself to others: Focus on your own journey—your goals should be yours.

How Pretty Strong Coaching Can Help

At Pretty Strong Coaching, we specialise in helping women like you achieve running and triathlon goals in a way that fits seamlessly into your busy life. Whether you’re looking to run your first 5k, smash a marathon PB, or juggle training with work and family, we’ve got you covered.

Here’s how we support you:

Personalised Training Plans: Tailored to your experience, schedule, and goals.
Holistic Coaching: Incorporating mental well-being, nutrition, and recovery.
Community Support: Join a network of like-minded women who motivate and inspire each other.

Ready to set your next running goal? Let’s chat about how Pretty Strong Coaching can help you achieve it - without compromising the balance in your life.

Click here to learn more about our coaching packages, or get in touch today to start your journey.

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