How to Set Season Goals

What’s Included?

  • What do you WANT to work towards?
  • What is REALISTIC?
  • HOW can you make it happen?
  • Resources, Accountability, and Support

What Do You Want?

What brought you here? What are you hoping to get out of this season of running and life? What do you WANT to accomplish?

Each of us has unique goals, interests, and lives – so our running and fitness journeys and goals will each look a bit different. However, we are all HERE for reason, and that reason is because we were hoping to GAIN something this season. We all WANT something from this season. Whether it’s…

  • To make new running friends
  • To have more fun with running
  • To increase speed
  • To increase mileage
  • To run more consistently/frequently
  • To lose weight or build healthy habits
  • To get a PR
  • To build muscle or strength
  • To train for a specific race

There are SO many goals out there, but it’s important to choose goals that light you up. That bring a passion and a fire to your life. That make you WANT to show up each day, even when it’s hard. Take a moment and reflect upon what you WANT this season & write it down on a piece of paper. Seriously. Once you know WHAT you are wanting to accomplish & have written it down… move onto the next section!


What is Realistic?

Each season of life and fitness is different and it’s important to take your big goals and break them down to figure out what’s realistic for you right NOW. If we choose goals that are TOO BIG or TOO VAGUE (like “building mileage”) then we won’t be able to measure whether we’re making progress or when we’ve succeeded.

Without this form of measurement and accountability, you can quickly lose motivation and momentum towards your goals. What’s realistic for YOU personally will depend upon your goals, your experience level, your availability & willingness to prioritize your goals, and your use of resources (trackers, accountability, etc.) to stay on track. So, let’s take a look at what’s REALISTIC in this season of your journey…

BUILD MILEAGE

In a few months, one can safely build mileage. While the actual amount built will vary depending upon your goals and experience level, a general rule of thumb is to increase by approximately 10% each week. For a runner who’s currently running 10 miles per week this would mean they could build from 10 miles on week one to about 11 miles on week two, 12 miles on week three, and so forth. For a runner who’s currently running 20 miles per week this would mean they could build from 20 miles on week one to about 22 miles on week two, 24 miles on week three, and so forth.

One thing to consider when building mileage is that you will need down weeks or cutback weeks in order to recover as you build. Cutback weeks generally refer to a mileage cutback of approximately 15-25% of mileage & should be taken every 2-3 weeks as you build. So for our 20 mile runner, they might build from 20 miles (week 1) to 22 miles (week 2) to 24 miles (week 3) before taking a cutback week of 20 miles. Then they would resume during week 4 with 24 or 26 miles, depending upon how they were feeling/how their body feels.

Want to build mileage? You can check out our mileage builder plans & add one onto your plan anytime!

GAIN SPEED

There are many ways that one can build SPEED in running, depending upon which distance & pace they’re aiming for. A few strategies would include: building mileage, increasing the frequency of your running, incorporating cross-training and strength training, doing speed work, and improving your running form.

If your goal is to build SPEED this season, a race training plan would be a great place to start! In addition, you could try to slowly increase mileage with a mileage builder plan. You could also work towards incorporating more movement in general (walking, biking, bodyweight workouts).

BUILD CONSISTENCY

If your goal is to build CONSISTENCY or increase the FREQUENCY of your running this season, you must start by figuring out what’s realistic for you & when you will increase this consistency and frequency throughout the season. Which days work best for you? What time will you run? How might you need to adjust your current schedule or routine? How will you stay accountable and on track? What obstacles or challenges might arise & how will you confront them and navigate through them?

The AIM Virtual community can be a great resource with building consistency and staying motivated throughout the season.

SPECIFIC RACE GOALS

Is your goal to train for a specific race? You could use a training plan or work with one of our 1:1 coaches. If you already have a coach or trainer/a plan that you’re following, you could use this group for accountability, support, and encouragement as you train. Share your plans with the community, post your runs and tag us on Instagram or keep track of other habits that will help you during your training cycle!


How Can You Make It Happen?

Once you have an idea of WHAT you want to accomplish this season & what’s REALISTIC, it’s time to get SPECIFIC.

The more SPECIFIC you can make your goals, the more likely they will happen. Sit down and write a plan for HOW you will accomplish your goals. What steps will you need to take? Will you map out your runs? Will you map out your 10-week weekly mileage goals? Could you share your goal with your team for some accountability?

Ultimately, only YOU can decide how far you go this season. Only YOU can decide HOW you use these next 10 weeks. Only YOU can decide how you feel once our time ends.


Resources & Support

There are endless ways to use the resources and support of the group in making your goals come true. Here are a few of the options and resources available to you:

In addition, our AIM coaches and AIMBASSADORS are available to support you if you ever want to check-in about your goals, need guidance, have questions, or are simply struggling with the next step to take. We are here for YOU, so let’s work together to see how far we can make it in this season of your journey!


Amy Haas
Run with Aim, LLC
UESCA Certified Running Coach
NASM Certified Personal Trainer
NASM Certified Nutrition Coach

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