Types of Goals

What’s Included?

  • Macro Goals
  • Meso Goals
  • Micro Goals

Macro Goals

Macro goals are goals that you want to accomplish this YEAR (over the next 12 months). Macro goals are longer in duration & typically more broad than meso and micro goals. Typically, this is a great starting spot in figuring out a general direction you’d like to go with your goals – whether it’s with pace, mileage, specific races, fitness, strength, or otherwise.

It’s important to tune into what’s most important to YOU and what will keep you motivated throughout the year. While it’s always okay to change your goals (at any level) throughout the year, try to choose something that you’re willing to work towards all year long despite challenges and obstacles that may arise.

Macro goals should be REALISTIC (something you can truly accomplish in a year’s time), RELEVANT (something that really lights you up inside) and MEASURABLE (something that can be broken into smaller steps later when you create your meso goals).

  • Run a half marathon
  • Gain speed
  • Increase mileage
  • Become a more consistent runner
  • Run _____ number of miles this year
  • Build strength
  • Complete ____ states in my journey to do 50 states
  • Get a PR of __________ in the marathon.

MESO GOALS

Meso goals typically take anywhere between 2-6 weeks to complete (about a month). You can take your macro goals and breaking them down into meso goals for how you will actually get there throughout the year. Meso goals can be made as you go (rather than mapped out all at once for the entire year) because they may need to be adjusted and adapted as you make progress or hit roadblocks along the way to your macro goals.

Meso goals should be REALISTIC, SPECIFIC, and MEASURABLE for what you can truly accomplish in 2-6 weeks and how you will do so. It’s okay to start small and build momentum throughout the year by increasing the challenge over time – this will help to keep you motivated vs. starting too strong and fading out. It’s also important to find some strategies for how you will stay on track and motivated with meso goals – whether it’s an accountability partner, a group, a training plan, a coach, a friend, or any other strategies that might be most beneficial for you specifically.

  • Build my mileage from 10 miles per week to 15 miles per week
  • Strength train 2x per week for the next 6 weeks
  • Incorporate cross-training once per week
  • Follow the _____ training plan
  • Find an accountability group to help me stay on track with running 3x per week
  • Increase my vegetable intake at lunch from 0 veggies to 2 veggies everyday

Don’t forget that it’s okay to stumble a little bit with meso goals, you’re LEARNING and GROWING and making PROGRESS – and that can take some trial and error. If a strategy doesn’t work the first time, keep trying. Show up the next week and try again, or try a new strategy. Get CREATIVE with how you can truly accomplish these goals, and don’t be afraid to adjust if needed!


MICRO GOALS

Micro goals are the smallest of them all & are typically characterized as taking 1 week. These are your weekly goals that will help you accomplish those Meso goals. Your micro goals need to be VERY SPECIFIC & it’s important to have a plan for HOW you will accomplish them. It’s also important to make sure they’re realistic – take into account everything you have on your plate in a given week & make sure that you set goals that align with your meso & macro goals each week.

  • Run 12 miles
  • Map out my mileage increases for the next 8 weeks
  • Meal prep on Sunday & pack lunch everyday at 5 PM after work
  • Follow week ___ of the ____ training plan.
  • Do 2 strength workouts: one on Thursday and one on Sunday
  • Do a long run of ____ miles

For micro goals, the MORE specific you can be – the better. Decide which days, times, and strategies you’ll use to accomplish them – especially if it’s something new. If you need extra accountability, find some! Ask friends, family, or the members of AIM for some help staying accountable. And don’t forget – this is just ONE week, and it’s okay if you don’t accomplish everything you had planned. You still have several more weeks within your meso goals, and you can try again next week! It’s all about taking SMALL incremental steps – so don’t forget that it’s okay to start SMALL and build momentum over the weeks.


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

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