For many runners, a marathon is the ultimate goal. Over the last few years, an increasing number of pavement-pounders have chased the challenge of 26.2, but it’s important to remember that this legendary distance isn’t the only way to succeed in the sport. When it comes to running goals, Peloton instructor Becs Gentry says you have miles of choices. 

Whether you’re brand-new to running or an old pro, know that there’s a running goal (besides the marathon) that has your name on it. Keep reading for ideas and reasons why going after a running goal is a great idea in the first place. 

The Benefits of Setting a Running Goal

Goals are such a part of the human experience that it can be easy to forget why you’re chasing them in the first place. According to performance coach Saara Haapanen, PhD, intention-setting is a way to create meaning in our lives. “As humans, if we're not measuring something or tracking something, we don't necessarily remember that we've improved in running, got faster, or that it was easier,” she explains. 

Setting clear objectives offers focus and direction that can be deeply fulfilling. In fact, research shows that hitting your goals increases self-efficacy and self-image, as well as intrinsic motivation (the internal drive to do something for its own sake, rather than for external rewards). Not to mention, crushing goals also gives you the confidence to go after bigger, more intimidating aspirations in the future. “If you're just running or training with no goal in mind, it's hard to stay motivated, and it's hard to see that you are actually improving,” Haapanen says. 

Finally, setting goals encourages you to focus on you. “There are basically two kinds of motivation,” Haapanen explains. “Task mastery (which is basically you versus you) or performance (or ego-oriented goals).” While research shows that either approach can produce results, zeroing in on task mastery allows you to focus on improving your skills rather than measuring yourself against an external marker of success, which can leave you feeling more accomplished and satisfied. An example of a task mastery running goal, for example, would be to increase your running endurance by doing a run-walk workout twice per week. 

Beginner Running Goals

Just leaving that starting line? Small, measurable goals are the name of the game. “Set your goals within the time you reasonably have to train,” says Becs. “There’s nothing worse than overstretching yourself and resenting the training from the get go.” (Don’t worry, that marathon distance isn’t going anywhere!) 

1. Run for at least one minute every day. 

A minute is the perfect increment to kickstart your running journey. If one minute becomes comfortable, you can increase it to two, three, or five. Take your time. (And keep in mind that running every day—sometimes called a run streak—isn’t for everyone. If your body feels better with a day off between runs, consider one of the other goals here.)

2. Run a mile without stopping.

When you’re first starting out, running a mile without stopping may be a tall order—but that’s what makes it a great beginner running goal. Training to reach this milestone can be a huge step in your running journey and pave the way for many more uninterrupted miles to come. Check out Peloton’s Walk & Run classes, which help you build up your running stamina and jog without stopping for longer intervals.

3. Run a certain route X times a week. 

Choose a place you find to be really beautiful—whether it’s a nearby park or a path around the prettiest part of your neighborhood—and make that your running place. This should be a short loop or easy route and something you feel confident in being able to conquer a few times a week. 

4. Run a 5K. 

A 5-kilometer race (3.1 miles) is a worthy distance to work toward when you’re just getting started in the sport. Plus, the training can lay the groundwork for 10Ks, half marathons, and (yes) even marathons in the future. You can choose to sign up for a 5K race or simply aim to complete the distance on your own. For run-by-run guidance to help you conquer this distance, check out Peloton’s 5K training programs on the Peloton App.

5. Finish a beginner running training plan. 

If you want to hand your running schedule over to the experts, following a beginner training plan—such as Peloton’s You Can Run programs, which are eight weeks long—can help you stay accountable, progress your runs at the right speed, build a sustainable running routine, and give you a longer-term goal to achieve. 

Intermediate Running Goals

Intermediate running is all about consistency. “You may know and understand what it takes to complete a training program; however, sticking with it will bring about those continued results,” Becs says. 

1. Run X days per week.

If your current running routine can be described as “I run whenever I feel like it,” consider committing to a certain number of run days per week. For example, many intermediate training plans recommend two to four run days per week.

2. Train to run a 10K, 10 miles, or a half marathon. 

For intermediate runners, lots of race distances are on the table. If you’ve become comfortable running 5Ks, training for a 10K (6.2 miles) could be a great next challenge. If you want a loftier goal, choose something longer, such as a 10-mile race or a half marathon (13.1 miles)—just be sure to give yourself plenty of time to train.

3. Travel for a race.

Running tourism is a great way to freshen up your running routine, experience a new place, and give yourself something to look forward to during your training. If you haven’t signed up for a 10K in Japan or a half-marathon on the Irish coast, hit up the group chat and start planning. 

4. Join and consistently train with a running club. 

Yes, training with others can help you stay motivated—but it can also help you create a community around running. Most run clubs meet weekly or more frequently, so commit to going at least once a week. 

5. Run X amount of miles per week.

To stay consistent, you could also consider setting a mileage goal each week. For example, maybe you want to run 5, 10, 15, or 20 miles per week. 

6. Do at least one speed workout per week. 

Adding speed workouts (such as interval training or fartleks) to your schedule will help you add variety to your runs and help you get faster.  

Advanced Running Goals

“Reach high,” Becs says. ‘You have the experience to know and understand a training program, so take that and shoot for the stars. Believe in yourself right from the start and be ready to get uncomfortable on another new level.” (And, hey, even if it’s not on this list, a marathon is always on the table.)

1. Train to run negative splits. 

Negative splits, or running each mile faster than the previous mile, is an advanced technique that requires practice, presence, and focus—and can come in handy to help you pace on race day. 

2. Train for a fast mile, 5K, or 10K.

By this point, you may have run your fair share of races—so why not try to snag a PR in either the mile, 5K, or 10K distance? Choose a distance and a race pace, and you’re ready to get started. 

3. Commit to a running-specific strength training plan. 

Adding resistance training to your workout routine can help you become faster, more resilient against injury, and more agile on the trails and roads. In the Peloton App, check out the Strength for Runners workout program and class collection, which includes classes led by Becs. 

4. Hone your internal pacing. 

Runners are known for being deeply in love with their smartwatches, but learning how to measure your effort and pace internally can be super satisfying and come in handy for unplugged runs. Once you’ve honed the skill, you’ll be able to enjoy mileage without constantly looking at your wrist—a huge win. To find and get a feel for your personal paces—including your Recovery, Easy, Moderate, Challenging, Hard, Very Hard, and Max Pace—try any of the Pace Target classes on the Peloton Tread or Tread+.

5. Train for and run a trail race. 

Switching up the terrain can add novelty and a new challenge to your workouts. Trail, gravel, and pavement all offer unique challenges (and, often, stunning views), so switch things up. 

How to Set (and Conquer) Your Running Goals

Once you know your goal, set yourself up for success by making sure it meets a few key criteria. 

1. Is Your Goal SMART? 

According to Haapanen, every goal should be SMART: specific, measurable, achievable, relevant, and time-bound. So if you chose one of the goals above, now is the time to make it SMART for you. For example, if you chose “travel for a race,” make that goal SMART by turning it into, “I’m going to travel to Italy to run a 10K race by the end of the year.” 

Depending on your experience as a runner, you may consider: 

2. Be Honest About Attainability

“It’s useful to think of a goal and then zoom out and look at the pathway to achieving it while asking yourself about your ability to walk that path,” says Becs. “Do you have the time to commit to the type of intensity required in a training program? Or to achieve this goal?” Having this conversation with yourself upfront will help you set a truly attainable goal. 

3. Find Your Why 

A strong goal is nothing without your why. That is, why you want to accomplish that goal. Haapanen recommends spending some time getting to the heart of why this particular goal matters to you. For example, if you want to join a run club, maybe your greater “why” is that you want deep friendships built on physical fitness. Or, if you want to work on internal pacing, your “why” is that you want to develop a stronger mind-body connection or be as present as possible to the world around you as the miles go by. 

But it doesn’t end there: Haapanen encourages you to look for the why beneath the why. For example, if you think you want to be healthier, interrogate that. Do you want to be able to play with your kids? Do you want to remain self-sufficient for years to come? 

Having this deeper “why” will help you stick to the plan—even when you don’t want to. 

4. Establish Your “Bare Minimum” Week

Let’s be honest: Life will give you reasons to ignore your running goal for a week. Maybe you get sick, or work starts to monopolize your time. When that happens, Haapanen recommends having a bare minimum plan at your disposal. “If you normally want to commit to three times a week, what are you going to do when you're having a really bad week?” she says.

Often, she recommends that her clients commit to at least one session on an off week or try not to miss two days in a row. But remember that your “bare minimum” plan will be totally unique to your schedule and needs. Maybe you pledge to run for five minutes a day on your hard weeks, and that’s something you can feel great about accomplishing. 

Takeaway

The gist? When you’re setting running goals, think SMART. Think of an objective that’s specific, measurable, achievable, relevant, and time-bound.

Just make sure that you dig into why you’ve picked a certain goal. Get specific and ask yourself what’s calling you about this goal until you have a 360-degree view of why it matters to you. That way, when things get hard, you can remind yourself that something greater is at stake than that easy run you have scheduled for today. 

Finally, remember that missing one day, one week, or even one month won’t “ruin” your chances of checking off that accomplishment. Have grace with yourself and establish a “bare minimum” routine you can do on the hardest weeks. You’ve got this.