When I posted about my goals for 2010, I didn’t get into the specifics of how I was going to accomplish them. I believe goals should be SMART:
- Specific
- Measureable
- Attainable
- Realistic
- Timely
Being specific helps indentify what exactly you are trying to do, while making a measureable goal helps to define when you have accomplished that goal. Goals should also be realistic, something you are able to accomplish within a timeline you set for yourself.
Specifically, with respect to running, in 2010, I want to:
- PR a 5k
- Run a 10k
- Run a half marathon
Are they realistic for me? Yes!
This fall, I ran a 5k (39:33, no chip time). I have no doubt I can blow this time out of the water. I had planned on running, and trained for, a 10k this past December. Unfortunately, the day of the race involved a snowstorm and sub –30*C temperatures, and I did not run it.
What about that half marathon? 13.1 miles seems like a long distance! However, if I don’t aim for it, how will I ever accomplish it?! 
I’m currently planning on running one this summer – giving me six months to train for it.
I’m breaking my training plan down into three phases, which will also help me with my 5k and 10k goals, and accommodates for the fact that there will be cold, snowy days for a few more months, and I will need to have the treadmill as a backup!
Phase 1: Repeat Couch to 5k.
This was the training plan I started running with almost five years ago, and I really enjoyed it. (I ran regularly for about 1 year, running a few 5ks, but I don’t remember my exact times. Close to 30 minutes! After that, I fell out of running for a few years, and picked it up again this summer).
I’m definitely not starting out on the couch this time, and I can already run a 5k, but I’m using this plan to increase my speed on short distances. The plan is comprised of mostly intervals, which make treadmill running (on cold or snowy days!) so much easier.
Phase 2: Hal Higdon’s Intermediate 5k
There are two 5k runs within this time period I’m planning on running (weather dependent 
). Also, this plan builds up to running 7 miles, which will help prepare me for the longer 10k and 13.2 mile distances!
Phase 3: 12 Week Half Marathon Training
This plan builds up long run distance slowly (1 mile per week) from 3 miles to a maximum 12 miles. The last two weeks are tapering. I’m also planning on running a 10k race during this phase.
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What is one of your fitness goals in 2010? How will you accomplish it? In 2010 I’m planning on running faster and longer!
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{ 13 comments… read them below or add one }
Go for it! We all have the ability to run. I remember when I started running and couldn’t even imagine going 5 miles. 16 marathons later running is part of my being. Good luck and a healthy 2010 to you!
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I think we’re a lot alike in where we are in our running “career” so far, and I’m planning my first half this year too (I’ve never ran more than 7 miles thus far, and that was once!). Thanks for sharing that link, I think I’m going to use it and Hal Higdon’s plans to make my own training schedule. I think I’m only going to run 3x a week though…but we can do it
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Kudos to you for wanting to run a half marathon! I don’t think I would ever be able to do that…
My goal is to exercise for at least 30 minutes everyday, whether it be walking, running, biking, skiing, swimming, etc. Unless I’m deathly ill, of course.
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I totally used your first pic in my 2010 goal post as well. Great minds think alike!
Good luck with your goals of running a half marathon and a 10K!! You seem like a determined strong person. I know that you can do it!
One of my goals is to get faster in all my sports by incorporating speedwork and being consistent with my workouts!
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I am hoping to increase my endurance! I managed to run @ 5.5 mph for two miles/23 minutes two days ago, so I am going to continue working on that!
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Great goals! I want to improve my 5k time this year as well.
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I am so clickking on that link! I want to run a half marathon too! too bad we dont live closer, we could train together!!! GREAT goals allison!!
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Great goals! Sounds like you’ve got a solid plan to achieve them, too.
I need to repeat the C25K. I’ve gotten lazy over the past month or so, and that would be a nice way to ease myself back into a routine again.
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GREAT attitude! your going to to awesome! Good luck, can’t wait to read about all your accomplishments! happy monday! xoxo!
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Very awesome tips! Thanks girl. Good luck with all your training!! Cannot wait to hear how they go. Take care!
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I think it’s great that you are setting very specific goals. Registering for the races and having your training plan in hand is the best way to succeed! I’m running a 5k in a few weeks, but haven’t been training. I’d like to find another one around me that is in about 2 months so I could really train for it. And I’d eventually like to run a 10k. not sure about a half-marathon. I’m certainly toying with the idea… but we’ll see! Good luck with your goals!
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Great blog! Good luck with your training! My fitness goals are pretty simple this year: not to get bored! I just want to be able to switch it up.
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Great fitness/running goals, you can do it! My goal is to complete a 1/2 marathon. Slow and steady wins the race
My sister set me up with a training program and some tips- check it out.
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