Most of the runners that I work with don’t have specific time goals. This is fine. Running is a free-form activity that empowers you to choose from a variety of training programs, races and enriching running experiences. There are occasions, however, when having a time goal can be very rewarding. If you want to train for a specific time goal this year, keep in mind the following tips that can help you stay focused and motivated — even when the watch doesn’t say what you want it to say.
Photo: John Segesta

Keep a Journal and a Good Training Book

A journal will help you learn from your mistakes, and remind you of the good experiences. I interviewed runners before putting together my Jeff Galloway's Training Journal and discovered that most want to have the information listed so that they can quickly fill it in after a run. There are many choices for training books. Two of my books that have become popular are Year Round Plan and Galloway Training Programs, available at www.JeffGalloway.com. Both have the training elements listed for various events each day during the schedule. The former has workouts scheduled for a full year - for 5K, 10K, and half and full marathons - so that you have it all planned out each day.

Find Enjoyment in Running

Find a way to enjoy parts of every run - even the harder ones. The majority of your runs should be mostly enjoyable. It helps to schedule a social or a scenic run every week. There are certain trails, for example, that I enjoy every time. Usually when runners burn out, they have been eliminating pleasurable runs. Take control of your running enjoyment to make sure you're having fun.

Stay Injury Free

When I review the journals of injured runners, I often find the causes of aches and pains. Make a list of past problems along with the workouts, lack of rest, etc. that brought them on. You can then make adjustments to prevent injuries. Above all, at the first sign of a possible injury, take days off and treat it!

Avoid Overuse or Burnout

All of us receive warning signs that signal overtraining. Unfortunately, we often ignore these signals or don't recognize them. Your training journal is a wonderful tool for noting any possible aches or pains, loss of desire, unusual fatigue that lingers, etc. If you develop an injury, you can review your journal and often find the reasons. This helps you to become more sensitive to possible problems and make conservative adjustments in your plan to reduce future risk of injury.

Defer Time Goals

If you have not finished a race of any distance, it's best not to try for a time goal during your first event - just run to finish. And during the race itself, it's best to run the first 70 percent at a comfortable training pace. This almost always allows you to finish strong, with the desire to do it again.

Determine a Realistic Goal

I've discovered that a one-mile time trial (the "magic mile") can accurately predict what you're capable of running at most distances. For example, if you run a mile in 10 minutes, a very hard pace in a half marathon would be 12-minute miles and 13-minute miles in a very hard marathon. You can read about this in my book, Galloway Training Programs. There are tables and formulas, which tell you what a very hard race pace would be, based upon your equivalent level of fitness. Keep in mind, it's best to run your first race at least two minutes per mile slower than the pace predicted by the table or formula.

With all this said, don't let a goal obsession run you into the ground! You are the captain of your ship. Adjust your goals and races to increase your running enjoyment. There will always be another race to run.

Olympian Jeff Galloway has helped over one million people improve their lives through his books and retreats, running schools and individual consultations. For more information, see his book Getting Started or visit www.RunInjuryFree.com.