Contents
Running Goals Worksheet
A structured worksheet to set meaningful running goals. Define your objectives, create action plans, and track progress toward your running aspirations.
Running Goals Worksheet
Name: __ Date: __
Current Running Level: ☐ Beginner ☐ Intermediate ☐ Advanced
Part 1: Reflection on Current State
Where Am I Now?
Current weekly mileage: **__** miles
Longest recent run: **__** miles
Recent race results (if any):
| Race | Date | Distance | Time |
|---|---|---|---|
How long have I been running consistently? **__**
Days per week I currently run: **__**
What's my current strength as a runner?
What's my current weakness or limitation?
Part 2: Why Do I Run?
Understanding your motivation helps set meaningful goals.
My primary reason for running: (check all that apply) ☐ Physical health and fitness ☐ Mental health and stress relief ☐ Weight management ☐ Competition and racing ☐ Social connection ☐ Personal challenge ☐ Time outdoors ☐ Other: **__**
What I love most about running:
What I find most challenging about running:
Part 3: Dream Big (Long-Term Vision)
Where do I want to be as a runner in 3-5 years?
My ultimate running dream:
The race or achievement that would mean the most to me:
The type of runner I want to become:
Part 4: Goal Setting
Big Goal (12 Months)
My primary running goal for the next year:
Why this goal matters to me:
Target date: **__**
How I'll know I've achieved it:
Is this goal SMART?
- ☐ Specific: Clear and well-defined?
- ☐ Measurable: Can I track progress?
- ☐ Achievable: Challenging but realistic?
- ☐ Relevant: Aligned with my values and life?
- ☐ Time-bound: Has a deadline?
Medium Goals (3-6 Months)
What milestones will I hit on the way to my big goal?
Goal 1:
Target date: **__** How I'll measure it: **__**
Goal 2:
Target date: **__** How I'll measure it: **__**
Goal 3:
Target date: **__** How I'll measure it: **__**
Short-Term Goals (30-90 Days)
What will I accomplish in the next 1-3 months?
Goal 1:
Target date: **__** First action step: __
Goal 2:
Target date: **__** First action step: __
Goal 3:
Target date: **__** First action step: __
Part 5: Potential Obstacles
What might get in the way? How will I handle it?
| Potential Obstacle | My Plan to Overcome It |
|---|---|
Part 6: Support System
People who support my running:
Running partner or group:
Coach or mentor:
How I'll stay accountable:
Part 7: Action Plan
Weekly Commitments
To reach my goals, I will commit to:
Running frequency: **__** days per week
Weekly mileage range: **__** to **__** miles
Long run day: **__** (day of week)
Quality workout day(s): **__**
Non-running support activities:
- ☐ Strength training: **__**x per week
- ☐ Stretching/yoga: **__**x per week
- ☐ Sleep (target hours): **__** hours/night
- ☐ Other: **__**
Monthly Checkpoints
| Month | Mileage Target | Key Workout/Race | Check-in Date |
|---|---|---|---|
| Month 1 | |||
| Month 2 | |||
| Month 3 | |||
| Month 4 | |||
| Month 5 | |||
| Month 6 |
Part 8: Process Goals
Process goals focus on the actions you control, not just outcomes.
Daily/Weekly habits I'll build:
- __ ☐ Daily ☐ Weekly
- __ ☐ Daily ☐ Weekly
- __ ☐ Daily ☐ Weekly
- __ ☐ Daily ☐ Weekly
- __ ☐ Daily ☐ Weekly
My commitment statement:
"I commit to __
because __."
Signature: __ Date: __
Part 9: Goal Categories
Consider setting goals across multiple dimensions:
Performance Goals (times, paces, distances)
| Goal | Current | Target | Deadline |
|---|---|---|---|
| 5K time | |||
| 10K time | |||
| Half marathon | |||
| Marathon | |||
| Easy pace | |||
| Long run distance |
Consistency Goals (habits, frequency)
| Goal | Current | Target | Deadline |
|---|---|---|---|
| Runs per week | |||
| Weekly mileage | |||
| Longest streak | |||
| Strength sessions |
Experience Goals (races, adventures)
| Goal | Description | Target Date |
|---|---|---|
Health & Well-being Goals
| Goal | Current | Target | Deadline |
|---|---|---|---|
| Body composition | |||
| Energy levels | |||
| Sleep quality | |||
| Stress management |
Part 10: Review Schedule
I will review this worksheet: ☐ Weekly ☐ Monthly ☐ Quarterly
Next review date: **__**
How I'll track progress: ☐ Training log ☐ App/GPS watch data ☐ Journal ☐ Other: **__**
Goal Review Log
| Date | Goal Reviewed | Progress | Adjustments Needed |
|---|---|---|---|
Notes & Reflections
Goal Achievement Celebration Plan
When I achieve my big goal, I will celebrate by:
Smaller milestones I'll celebrate along the way:
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