Goal Setting for Runners: Run Your First Marathon or Ultramarathon

Setting a goal to run further is both fun and rewarding. Whether you are thinking of moving from a 10K to marathon or making the leap from marathon to ultra, the goal setting guidelines remain very similar. In this article, we will lay out some keys to good goal setting as they pertain to running, and hopefully these will be useful for you the coming year, and beyond. 

• S.M.A.R.T. 

(Specific, Measurable, Achievable, Relevant, and Time-bound)

• Relative

• Patience

• Planning 

• Dedication 

S.M.A.R.T. stands for Specific, Measurable, Achievable, Relevant, and Time-bound.¹ This framework is widely used for goal setting and you may have encountered it in other areas of your life outside running. Here’s how to apply the S.M.A.R.T. criteria to your running goals:

• Specific

Clearly define what you want to achieve with your running. Instead of a general goal like “run more,” make it specific, such as “complete a 10k race” or “complete a 50k.”

• Measurable

Make your goal quantifiable so that you can track your progress. Use metrics like distance, time, pace, or frequency. For example, “run a 50k in under 6 hours” is a measurable goal.

• Achievable

Ensure that your goal is realistic and within reach. Consider your current fitness level, available time, and any constraints you might have. An achievable goal could be “run a marathon within the next six months” if you’ve been consistently running shorter distances. 

• Relevant

Make sure your goal is aligned with your overall objectives and values. If your primary aim is to qualify for the Western States 100 mile Endurance Run lottery, a relevant goal might be “run a Western States qualifier this year.” Ensure your running goals contribute to your broader well-being and values.

• Time-bound

Set a timeframe for achieving your goal. This adds a sense of urgency and helps you stay focused. For instance, “complete a marathon in the next six months, or “qualify for the Western States lottery before the deadline.”

Applying the S.M.A.R.T. criteria helps transform abstract desires into concrete, achievable objectives. It provides a structured approach to goal setting and increases the likelihood of success by making goals more actionable and measurable. Regularly reassess your goals and adjust them as needed to stay on track and motivated. Working with a coach can also be a great way to help keep you on track with your goals. 

Relative

10k to Marathon

Consider your relative strengths and weaknesses as a runner and tailor your training to address specific areas for improvement. Evaluate your progress relative to your previous performances to set realistic and achievable goals. Take into account relative factors such as terrain, weather, and course difficulty when planning and executing races.

Marathon to Ultramarathon 

Assess your relative experience and readiness for the increased demands of ultramarathon training. Recognize that ultramarathons require a different level of preparation. Consider your relative comfort with varied terrains, elevation changes, and extended time on your feet, adjusting training to address specific challenges. Acknowledge the relative mental fortitude required for ultramarathons, recognizing the unique psychological aspects of running longer distances.

Patience

10k to Marathon 

Cultivate patience in your training, recognizing that improvements in running performance take time. Allow for gradual increases in mileage and intensity to prevent injuries and build endurance. Patience is crucial during the race, especially in a longer event like a marathon, where pacing and energy conservation are key.

Marathon to Ultramarathon Specific

Extend patience to the longer, more demanding training cycles required for ultramarathon distances. Embrace the mental resilience needed for extended periods of running, and understand that pacing and energy management become even more critical in ultramarathons. Recognize that success in ultramarathons often comes from a patient, steady approach to both training and race execution.

Planning

10k to Marathon

Develop a well-structured training plan, incorporating elements like interval training, long runs, and rest days. Plan specific workouts to target weaknesses and gradually increase the volume and intensity of training. Consider planning for race-day logistics, nutrition, and pacing strategies to optimize performance.

Marathon to Ultramarathon

Create an even more detailed and comprehensive training plan that includes back-to-back long runs, hill training, and specific terrain preparation.² Plan for extended recovery periods and strategic tapering to ensure peak performance on race day. Pay meticulous attention to nutrition, hydration, and gear planning, given the longer duration and varied conditions of ultramarathons.

Dedication

10k to Marathon Specific

Demonstrate consistent dedication to your training schedule, even on days when motivation is low. Dedicate time to cross-training, strength training, and recovery practices (hello, CurraNZ!) to enhance overall performance. Embrace the commitment to regular running to build the stamina required for longer distances.

Marathon to Ultramarathon Specific

Display heightened dedication, given the increased time and effort demanded by ultramarathon training. Develop mental toughness through dedication to long training sessions, especially on challenging terrains. Dedicate time to mastering the art of pacing, fueling, and mental strategies essential for the unique challenges of ultramarathons.

In summary, setting goals to run further can be really fun but it takes a lot of planning and dedication. It can be helpful to work with a coach to map out your training and hold you accountable. If you are looking to run your first ultramarathon, make sure you work with a coach who specializes in ultra distance events; the coaching needs to be specific and not simply longer marathon training. In addition, whether you’re moving up to a marathon or an ultramarathon, CurraNZ will be your friend through this process to help with blood flow, fat oxidation³ and so many other factors. 

References

1. Ultra Goal Setting (2019, March 19.) UltraRunning Magazine.  https://ultrarunning.com/featured/ultra-goal-setting/

2. Long-Term Goal Setting and Planning for Ultra Running. (2019, April 25). Corless, I. https://iancorless.org/2019/04/25/long-term-goal-setting-and-planning-for-ultra-running/

3 . New Zealand blackcurrant extract enhances fat oxidation during prolonged cycling in endurance-trained females. (2018)

European Journal of Applied Physiology. ISSN 1439-6327.