Goal Setting Techniques Consider using a 5k or Themed-Race

 

THE GOAL SETTING PROCESS, RUNNING MOTIVATION AND MARATHON TRAINING THOUGHTS | Sage Canaday

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How to set a realistic 5k goal time

Video taken from the channel: StrengthRunning


Setting Goals: Try a 5k or Themed-Race. Lifestyle. 2015-03-30 | By: Snap Fitness I have found the best way for me to get motivated is to set a goal in the form of a race. I love to race and test my limits and see how I stack up to others in my age group or my previous performance for example. Set Goals, Get Permission, Plan the Logistics. The most important things to think about when organizing a race is setting realistic goals, putting safety first, and getting permission to host your event.

Read More Build a Budget, Find Sponsors, Promote. Run my first 5k. MiGoals 2020 Diary “Setting goals is the first step in turning the invisible into the visible.” Learn a new skill that I haven’t been able to try with clients. Whether you’re setting out to be able to run a set distance or are planning on entering your first race, as you progress through your goals, you will find that your motivation and enjoyment increase.

Choosing your running goals. The acronym ‘SMART’ is the best way of remembering the criteria for choosing running goals. S = Specific.

Let’s take a more detailed look at the components of effective goal setting and provide some activities to help you more clearly identify your goals. Step 1: The Athlete Essay. “Run a 5K” is a measurable goal. You know for certain when you have done it. You may need to set the even shorter-term goal of “run at least 3 miles, 3 times every week” to work towards your first 5K.

After your first 5K, a measurable goal would be “run another 5K in one month, but take 4 minutes off of my time.”. If you decide to do it, there’s plenty of race management companies who can help you set up your course and provide all the obstacles you’ll need – or, even better, provide their own obstacle course for your use, all set up and ready to run. Examples: Epic Series, Dirty Girl Mud Run, Pretty Muddy 5K. How to Set Yearly SMART Goals. The first thing you need to do is to identify your goal, believe you can achieve it, and write it down.

Writing down your goal will keep you accountable and studies in neuroscience have found you will be up to 1.4 times more likely to achieve your goal if you write it down.. When writing your goal down, use a SMART goal worksheet to help guide you through the. Complete a 5k race. Another meaningful goal for beginner runners is work up towards running your first 5k. 5k races are very common – they can bring out small, local crowds for a specific cause, or bring together thousands of people at a huge event.

However, no matter what race you sign up for, the distance is still the same: 3.1 miles. Whether you are starting your triathlete dream as a walker, jogger or the running part is easy for you, a 5k fun run is a great place to try out a group event. And remember, 5k run equals 3.1 miles, so the distance is not overwhelming for walkers which short races encourage.

Fun run themed races.

List of related literature:

A 10K race would have been easier, but I wanted a stretch goal.

“Play the Man: Becoming the Man God Created You to Be” by Mark Batterson
from Play the Man: Becoming the Man God Created You to Be
by Mark Batterson
Baker Publishing Group, 2017

I set three goals for every race: Goals A, B, and C (in case something goes wrong).

“Run Fast. Cook Fast. Eat Slow.: Quick-Fix Recipes for Hangry Athletes: A Cookbook” by Shalane Flanagan, Elyse Kopecky
from Run Fast. Cook Fast. Eat Slow.: Quick-Fix Recipes for Hangry Athletes: A Cookbook
by Shalane Flanagan, Elyse Kopecky
Potter/Ten Speed/Harmony/Rodale, 2018

He recommends setting goals for a race.

“Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel” by Steven Ungerleider
from Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel
by Steven Ungerleider
Rodale Books, 2005

My goal is to run for many years, not just one race.

“Run to the Finish: The Everyday Runner's Guide to Avoiding Injury, Ignoring the Clock, and Loving the Run” by Amanda Brooks
from Run to the Finish: The Everyday Runner’s Guide to Avoiding Injury, Ignoring the Clock, and Loving the Run
by Amanda Brooks
Hachette Books, 2020

Sometimes my goals will be a set of times I want to better at various distances—or maybe there are a number of races I want to do well in.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

Setting ambitious but achievable time goals servesto increase one’s motivation to train hard and give one’s best effortin the race itself, and it often enhances the satisfaction of the race experience.

“Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach” by Brad Hudson, Matt Fitzgerald
from Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach
by Brad Hudson, Matt Fitzgerald
Crown, 2008

As an example of a diversified goal-setting approach, think of a middle-aged client who wishes to run a 10K (6.2-mile) race in a time he or she can feel proud of.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

An outcome—oriented goal would be to run the 10K race in less than 40 minutes, an outcome that might be very difficult to achieve.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

Of course, there could be more than one goal for a race, with some more important than others.

“The Triathlete's Training Bible” by Joe Friel
from The Triathlete’s Training Bible
by Joe Friel
VeloPress, 2012

A race isn’t the only goal you could set, though.

“Spartan Up!: A Take-No-Prisoners Guide to Overcoming Obstacles and Achieving Peak Performance in Life” by Joe De Sena
from Spartan Up!: A Take-No-Prisoners Guide to Overcoming Obstacles and Achieving Peak Performance in Life
by Joe De Sena
HMH Books, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • For those near the edge Boston can be a cruel goal, a friend and I both ran under the Boston qualifying time.  I beat it by a little over 5 min, he beat it by a little over a min, we both made our goal… ish, I am running Boston this year he is not.  The moving time isn’t a “fair” or more like kind goal.

  • Video doesn’t answer the question, here’s the answer: Run 1k as fast as you can, add 30s to your time, and use that as the pace for your 5k. eg if you run 1k in 4:30, then your 5k pace should be 5 min/km, so you should target 25 minutes.

  • At 35 years old and 2 years in I’m now consistently hitting the 21:30 22:10min mark in 5k road races. I really want to break sub 20, but I think I hit a wall. Any suggestions for when you start to feel like you hit your max and want to give up?

  • Great video. I am 58 years old and have been running 5k since 2004. Over the years my times have gotten slower. 2014 do to injury I couldn’t run at all. I had a torn meniscus in my right knee. I never got an operation it healed on its own. when I started back running in May 2015 I ran my first 5k of that year in June needless to say it took me 42 minutes and some seconds to finish it. by the time November rolled around that year I ran that particular 5K in 29 minutes. I run a average of 20 miles each week in 4 days. My longest run is 5.5 miles. What is considered a good time in a 5k race for a man my age?

  • Hey Sage, have you ever tried to readjust your mileage? Maybe you are running too much and you overtrain? Maybe cutting 10% would make you feel more fresh?

  • I did a 10k with little to no training only training for less then a month and did it in 52:52 with a 8:32 pace per mile. I in my early 30s and have really ran since high school like 2002 lol. Now I been training with a sold plain and got a 30k trail race in 30 days or so and a 50k in march and doing my first ultra marathon 100 mile race in October of 2019 in Arizona and it going to be 90 degrees. Anyone can do this that my point you just have to want it.

  • I can’t wait to follow your spring training. I was motivated to run my best while following your progress this past training block, and it pushed me to two PR’s, one in the 5k, and the other in the Half marathon. You are a great motivator because you are actually doing it, not just talking about it.

  • I ran 21:30 a little over a month ago, 19:40 three weeks ago, and just ran 18 flat this Friday. Fuck the reasonable predictions, I’m gonna run 17 flat in a month.

  • I have just started training to incorporate running into my workouts in the past six months. For the first three I focused heavily on building aerobic base through running biking and swimming 5-6 days a week, and taking time out of the weight room. The last three months have been translating that volume into exclusively running and bringing up the mileage. I have seen my 5k time drop from 33:30 to 26 minutes already with an average of only 10-15 quality running miles a week. I plan to keep building this up to 20 miles a week and doing more 5k specific workouts to get down to sub-20!

  • Very Inspirational. i hope you qualify on your next olympic trials. I still believe that you can finish podium more on trails. especially UTMB.

  • great video, I feel like I cover all points on 5k goal time. my question is how can I improve on my break out speed at the end of a race. i struggle having a good kick, any workouts that will help with that. 

  • Great job, Coach Nate! I have a suggestion—How about a The Run Experience virtual 5k challenge? Maybe have the coach’s run and record their run along with posting their times. The viewers run their 5k and enter their times in the comment section of the recorded video. Could also make it a charitable event? Would love to get your feedback…

  • Go to western states, because there in loads of climbing and it earlier in the season so you can transition quicker to marathon training

  • I was fatter and a smoker and I was struggling to finish a 5k in less than 30 minutes. As soon as I quit and started taking my training seriously, I raced a very surprising 25:30 5k in July 2017. Since then, in the span of 9 months, I have already shaved more than 2 minutes, with my current PB at 23:25 (Feb 10th 2018). All of this was the result of consistency and the addition of long runs to my speed and tempo training. All stuff I took off the internet. All this is to say that you can’t set a realistic goal time unless you already know where your fitness is. Just go a race a few 5ks. Those will be your benchmark.

  • Got a virtual 10k planned for the 19th May, defo gonna be repeating the hand on the stove analogy to myself during it haha! Without the GoPro and in race conditions you could be getting close to breaking 17! Let’s see it!

  • Could you do one or give me some advice on training for a running series that is every saturday for 4 months distances from 5 miles to 1/2 marathon?

  • PERFECT timing on this one. I just signed up for a virtual 5K yesterday. I had made a commitment to complete a few 5ks in 2020 with a simple goal of improvement on each one and building up to being able to run the full distance. I will miss the energy of an actual race day but I bought the shirt, bib and medal package so it feels legit:)

  • For me, I don’t really care what’s realistic, I just want a fast time. Setting a ridiculous goal is my cup of tea for cross country. My PR as a freshman is 18:58, and I wanna run a sub 17 next season. Dedication will help me reach my goal. I’m going for sub 16 as a junior, and then sub 15 as a senior. Seems ridiculous, but I’m dedicated

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  • WOW!!!✨��������Congratulations!!! So happy for you. Thank-you for showing your clothes selections for the race (I go through similar process pre-race). Nice way to celebrate your fitness ����

  • I can barely run a couple miles with my phone… never mind trying to talk on a camera! Lol that thing woulda been gone 100 yards in!!!

  • Thanks for this
    One of ths best posts on improving speed ive seen
    I was never really a runner in my younger years
    I was a competitive swimmer and played water polo
    In my later years around 40 years old i lost some weight and started to run
    Im now 52 years old and since running ive run many races over the last 12 years ranging from 5k through to marathon distance
    Ivwe also had some injuries including torn cartilage in my left knee and ankle ligament and fracture also in same ankle
    Im recovered now and have been back running between 50-80 km per week and also walking at least another 40 km with what i do at work
    My pb for 5k is 23:36 and im struggling to get back there
    Im currently running around 24:30 every week at my local parkrun and regardless of what i do with my training i cant get any quicker
    Very frustrating

  • Wow that title, always interesting to hear the thoughts of someone who’s been through the process so many times i.e. a pro. Especially Sage ofc��

  • Great community on the feedback/comments section.
    I guess we are all grateful for this channel and your wisdom Sage.
    I click on every new video. Always get good information that I can apply in life.

  • I ran a personal eat of 18:11 last year and I was a freshman, it was my first year ever doing xc and for my sophomore year I want to run a 17:20 or better.

  • Mario’s analogy of the 5K was funny but, nailed it ��Loved the lady walking her dog clapping in the background and this video got me amped up to do this too! Congratulations Nate!

  • I will tell you why this is slightly staged, he was at the back of the pack walking slowly. They then filmed the Finnish with him running with loads of people in the background.

  • Want to hit the 15:00 barrier within 2 years, but don’t know if its feasible. Started running a few months ago with a time of 19:10 for the 5K. I’m now at 17:45 but feel I should be able to go under the 17:00 within a few months. Then the difficult part starts i guess… Of course I will still be able to shave of some time by doing proper training, but this won’t be 2 minutes. So my ‘secret weapon’ is weight loss. Currently 82kg. while being 186cm and want to bring it down to 75-76kg. Hopefully that should do the trick 😉

  • This video is ao good. Ive been getting fit recently and this has inspired me to push myself more and set some challenges. Nice one ��

  • Cal had an advantage going into this, he’s more aero dynamic, jjs has the air resistance hitting his body making him slower, whilst Cal has a hole in his chest which the air passes through

  • Good job to the camer man running
    Camera man: Cmon call
    Cmon call
    Giving cal feedback and running
    What a true legend like if you agree.

  • come on a PB with a GoPro in your hand and talking? Taht ain’t a PB.. Just get your wife on a bike a let her film you #wastedenergy

  • At least he’s trying, I respect that. Plus fat on guys isn’t as jiggly, gross or tacky as fat on women. Men have more muscle & bloating than women.

  • This vid fully got my out the house a months ago haven’t missed a day since doing an mountain marathon end of September cheers cal

  • Bruh you need to do some interval training. It’s easier to increase endurance at a speed than increase speed at a distance. Run some sub-minute 400’s in training and suddenly 5k pace feels like a breeze on your legs.

  • I love the way sage is so generous with his very personal experiences. He has so much to share and I feel like I can learn so much from him. I only wish these talks were tighter and less tangential with less circumlocution.

  • JJ can be so arrogant at times. Cal really pushed himself to do this and deserves lots of respect for his hard work and trying. But JJ just shits on him. Ridiculous. But Cal showed him.

  • Here’s a possible reason why you missed the Q again Sage, you just didn’t HTFU and hammer it. I have watched you progress and evolve over the years on social media, and more often than not, you have one excuse after another why you didn’t accomplish your goals. Maybe it would be helpful to watch some old Pre footage to find inspiration…or read some of his quotations.

  • I agree saying your goals publicly is not easy, Sage. I am training for my 2nd half marathon right now and somewhere in my head I think I might be able to crack 1 h 35 min but to say it publicly kinda puts me under pressure. I just try to follow my training plan and then see what happens. As long as I give my best, I think I can live with failing for that goal.

  • I just run against the hills and the clock for my dose of competition. Don’t need no steenkeeng social interaction! ��

    I finally broke my magic <11 min/mile pace over 2.7 miles my “Widow Maker Hill” route. There’s a hill that’s INFINITE slope and NEVER ends! Or so it seems.

    Cheers bros and sisses! ��

  • From the way you have described your race, it seems to me that it would be a good topic to discuss further the difference between feeling like you are going to bonk, vs feeling too anaerobic. In my limited experience, the feelings of wanting to quit always hits me when I get a bit into oxygen debt (before I notice the increase in breathing rate) while the pre-bonk feeling is more like a sense of just loosing form and power and effort. Of course, they can happen at about the same time, which is what it sounds like from your mile 16 description. Any chance you could explain how a runner can sort out the feelings of running effort?

  • Appreciate you showing some love to the 5k! Its the distance I race the most as an adult. I have an additional perspective to share. While I do the most of my racing towards the end of a 16 week cycle, I like to run at least one 5k about 4 or 5 weeks into the plan because training can become boring. The caveat to this is that I don’t set an overall time goal. Instead, I pick a small process goal. Maybe it’s nailing my warmup routine or focusing on a certain portion of the race that I need to work on, like transitioning from the 3k-4k. By treating it like a public workout I can take away some learnings without feeling the pressure of my goal 5K race.

  • I always have several goals coming into a race, knowing myself I always set the bar higher than what I could realistically aim for, but I also have a set of realistic goals. Ambition and progression are 2 different things. Even if you don’t reach your first goal you can always look back and be satisfied with your progression. Last year for the first time I had a set goal on a half marathon where I was like you. I’m happy I did reach my goal because that was my last attempt at getting a decent time on this race (for my standards). Now I will do it again with a different mindset, because I know I can still do well in that race, even if I won’t hit my PR there.

  • Love the rant and the ambitious public goals. Hope that Boston is the spring marathon. I’ve always wanted, and am hoping still, to PR there.

  • I’ve been trying to hit a sub-30 for the last 2 years, in between rehabbing ITBS, but like your tip on trying different strategies for racing 5k’s.  I tend to start out slow because I worry about crashing.  I usually always have enough left in me to do a nice kick at the last k, so I think I’m going to try your “come to Jesus” strategy and just start out fast and hang on.   I’m also going to try the track workout doing the three 1 milers with a minute recovery in between.

    I recently turned 56 and sometimes I think, “Well, you’re getting older, so don’t assume you can hit that sub-30!”  But then, I see even older women hitting sub-30’s & faster and figure it’s still possible for me.

  • I missed a goal this weekend by 4 seconds a mile on 11 miles so I get where you’re coming from. Of course, this was just a small town trail race and not an Olympic qualifying race. Keep up the great work!

  • You usually cover all your bases to run run great in all your races your diet and your mentality is at an elite level maybe you need an environment such as kenya to make the maginal gains you need

  • Nate I follow you on utube, love your channel and advice and tips, I ran a 5k this morning in my neighbor hood, I finished it, but it wasn’t a sub 18 for sure. One day! Ps great job on your 5k

  • As someone that runs cross country it’s hard. You always have to push yourself it will never be easy. I grew 8 in in 6 months so obviously my coordination plummeted so I had to work HARD to better myself. I ran everyday after football practice 6 miles in BLAZING heat. And Im not great but I fully understand how challenging this is. Big ups to you bro��

  • Thailand did you well…..insightful Mindfullness…..Enjoy putting the puzzle together as you seem to have all the pieces-Thanx for sharing!

  • I was athletic at school and I just started running again 3 months ago and my 5k is at 20:14 so what would should a 5k goal for me look like?

  • I like your enthusiasm & ranting:)
    My own running is going well if in baby steps (restarting after several months off with injury). Ongoing incremental improvements is what I’m focusing on & happy with that.
    Best of luck with your big goals & your small ones, & hope you get to finish 1st at UTMB one year!

  • Not to be that guy but would Cal of actualy made it if he wasn’t going downhill…………………………………………/
    Answere NOOOOOOOOOOOOOPE

  • I do agree Sage, there is much to be proud of. Congrat’s. That being said, we both know you can do better. Best of luck with that. If you do decide to run Boston, Ill see you there. Personally, I think The Buffalo Marathon would give you a better chance. Look forward to seeing you GET IT DONE…

  • At one training day, I was going to do some mile repeats. Then, I did the first mile in 34 minutes and decided to call it a day. Then, I was going to wake up early today and workout. So I woke up before the alarm and turned the alarm off and went back to sleep…
    Goal setting is good.

  • These videos are great… keep me running for goals even if i may never reach them.

    “One little hope is worth a thousand memories” snoopy

  • Great job! This looks like a lot of fun! Wish I was still doing sub 6s—that was years ago. I’m going to try out some of the workouts from this channel (a bit slower).

  • You’ll get a 2.18 on your spring race no doubt! To get a 2.19 off the back of utmb training is just insane so another solid block of marathon training and 2.18 will be more than achievable for you ��