Every completed run—even for base training or team practice is a win. Each mile brings runners one step further along their journey. But during cross country season, running is not just about lacing up your shoes and hitting the trails. Athletes should set personal goals that help unlock their potential and enhance the overall experience of being part of a cross country team.
However, athletes must establish clear and realistic goals that can be achieved. This means not setting a 5k time goal, for example, that is too agressive and would take more than the season to come close to. It can be defeating to cross the finish line meet after meet and not reach that goal.
It also means not being afraid to tackle big, bold goals. The right strategy to get there must be in place. This includes setting smaller goals throughout the season to reach that big goal. For example, if there is a big jump in mileage as a goal, inch the way towards that goal over a few weeks. Remember that you didn’t run a 5k on the first day of practice. It takes time to safely get to long distances.
Understanding SMART Goals
Athletes should set their goals by using the SMART criteria. The goal should be Specific, Measurable, Achievable, Relevant, and Time-bound.
- Specific: Your goal should be clear and well-defined. Instead of saying, “I want to run faster,” specify the distance and pace. For example, “I want to run a 5K in under 20 minutes.”
- Measurable: It’s important to track your progress. Use metrics that allow you to evaluate how close you are to achieving your goal. This could be tracking your race times, weekly mileage, or improvement in specific workouts.
- Achievable: While it’s great to aim high, ensure your goals are realistic. Consider your current fitness level and any obstacles you may face. Instead of aiming to win every race, focus on personal improvement or placing in a specific range.
- Relevant: Your goals should align with your broader aspirations in cross country and your overall athletic development. If you’re passionate about improving your endurance, set goals that directly contribute to that area.
- Time-bound: Establish a deadline for your goals. This adds a sense of urgency and helps you plan your training. For example, “I want to achieve my 5K goal by this specific meet” gives you a timeframe to work within.
Then create a structured plan to help you stay focused and motivated throughout your cross country season.
Setting Your Goals
Now that you understand the SMART framework, here’s how to apply it to your cross country journey:
- Reflect on Your Current Status: Take stock of your current performance and fitness levels. What are your strengths? Where do you need improvement? This reflection is crucial for setting realistic goals.
- Identify Specific Goals: Based on your reflection, identify one or two key areas to focus on. For instance, if you’re currently running a 5K in 25 minutes, a specific goal could be “to reduce my time to 22 minutes by the end of the season.”
- Break Down Your Goals: Once you have your main goals, break them down into smaller, more manageable milestones. This could include improving your pace during training runs, completing a certain number of weekly miles, or mastering specific workouts.
- Create a Training Plan: Align your training with your goals. If your aim is to improve your 5K time, your training plan should include a mix of long runs, speed work, and tempo runs. Consider scheduling regular time trials to measure your progress. Talk to your coach about your goals and use their expertise to get you on the right track.
- Track Your Progress: Use a journal or an app to log your workouts, race times, and how you feel during each training session. Tracking helps you see trends and adjust your goals as necessary. Celebrate small victories along the way, whether it’s completing a particularly challenging workout or achieving a new personal record.
- Stay Flexible and Adjust: Life can be unpredictable, and so can your training. Be prepared to adjust your goals based on how your body responds and any unforeseen circumstances. Flexibility is key to maintaining motivation and resilience.
Staying Motivated
Achieving your cross country goals requires more than just planning; it demands dedication and motivation. Surround yourself with supportive teammates, coaches, and friends who encourage your journey. Tell your coach, close teammates, and friends about your goal to help hold yourself accountable.
Conclusion
Setting and achieving personal goals in cross country can transform your experience from ordinary to extraordinary. By employing the SMART framework, you create a roadmap that not only guides your training but also enhances your performance. Stay patient, embrace the journey, and enjoy every step along the way.