As a running coach, the first thing I like to discuss with my new athletes is their current running goals. And, if they don’t have one in the works, picking one out is always an exciting journey.
They might want to run a 5K or cross the finish line of their first marathon. Perhaps they have a specific time goal, such as breaking four hours in a marathon or running a mile in under eight minutes. Or they might want to develop a consistent running habit.
Running goals give us a “why” for running. They are our drive and determination.
So, if you’re looking for that next running challenge that makes your heart race before you even lace up, we’ve curated a list of bucket-list-worthy running goals to reignite your passion for the sport.
From iconic races to personal milestones, let our editors’ hand-picked challenges inspire your next great running adventure.
The best running goals spark something inside you – that fire that gets you out the door on cold mornings and pushes you through those final tough miles of a race.
But here’s the secret: There’s no one-size-fits-all approach to goal setting.
The key? Choose a goal that challenges you to grow while staying within the realm of possibilities. It should challenge you and push your limits without breaking your spirit.
Ready to discover what moves you? Let’s explore some possibilities that could become your next big running adventure.
Performance Goals
Performance goals are some of the simplest goals to set for your training cycle, especially if you’ve run a race in the past or have an idea of your usual race pace.
You can use your previous performances, PRs, and race times to set your next performance running goal.
For example, if your best Parkrun time was 22:48, you might set your running goal to break 22 minutes in the 5K.
Here are some examples of other performance running goals:
| Break a specific time in the mile |
| Break a specific time in the 5K, 10K, half marathon, or marathon |
| Maintain a certain pace for an entire run: for example, run 10 min/mile for 5 miles without stopping or getting a PB on your favorite running route |
| Set a PR at any distance |
| Master race-day pacing |
| Master race-day fueling and hydration |
| Win an age-group award at a local race |
| Gett a Strava segment crown |
| Qualify for a race like the Boston Marathon, London Marathon, or Chicago Marathon |
| Qualify for the Olympic Trials |
| Take on the David Goggins 4x4x48 challenge |
| Run negative splits in your next race |
Milestone Goals
Milestone running goals are all about breaking new barriers and finishing a certain event, like a new distance or getting in your longest run ever, without worrying about your pace.
Here are some examples of milestone running goals:
| Participate in your first race |
| Run a new distance |
| Run non-stop for a certain distance or time |
| Run in the rain or snow for the first time |
| Run you longest you’ve ever run |
| Run your age in miles or kilometers on your birthday |
| Run your first double-digits run (10 km or 10 miles or more) |
| Run on the beach |
| Run every day for the month |
| Run a certain number of miles or kilometers per week |
| Run when you are on vacation or maintaining your fitness routine when you’re traveling |
| Run 1,000 miles in a year |
Experience Goals
Experience running goals are all about embracing running as a sport and how it can challenge you, change you, and enhance your life.
Here are some ideas for creative experience running goals:
| Run a race in all 50 states in the US |
| Run a 5K, 10K, half marathon, or marathon |
| Run every trail in your local park |
| Participate in a themed or costume race (Turkey Trot, Santa Run) |
| Run a new route every weekend for a month |
| Train for and run an ultramarathon: 50k, 50 miler, 100k, 100-miler |
| Complete a trail race in a national park or scenic destination |
| Run a multi-day stage race |
| Run a relay race with friends (Ragnar Relay, Squad Race) |
| Run an obstacle race like Tough Mudder or a Spartan Race |
| Recruit a friend or family member to run their first race with you. |
| Run a destination race—traveling to a new state or country to run |
| Run a color run |
| Compete in an adventure race |
| Run a track race or relay |
| Participate in a triathlon |
| Run coast to coast or across your state or country |
| Run every street in your city, town, or municipality |
| Runone or all the marathon majors (Boston Marathon, Chicago Marathon, New York City Marathon, Berlin Marathon, Tokyo Marathon, London Marathon, Sydney Marathon) |
| Become a Marathon Maniac (3 marathons in 90 days or 2 within 16 days) |
| Join a running club or team |
| Pace a friend or a challenged athlete (such as Achilles International) |
| Raise money for a charity that means something to you |
| Finish a 30-day running challenge |
| Maintain a running streak |
| Try a cross-country race |
| Participate in a Parkrun |
| Volunteer at a race |
| Coach youth runners or Girls on the Run |
| Help a friend or neighbor start running |
| Run an iconic landmark like the Great Wall of China or a famed race course |
Training Goals
Training running goals focus on your day-to-day training or improve your overall fitness. Often, the little things we do in training add up to the biggest results, so don’t underestimate the power of a good training goal.
Here are a few examples of good training goals for runners:
| Stretch after every run |
| Warm up before every run |
| Strength train 2-3 times per week |
| Cross-train once or twice per week |
| Address injuries as soon as you feel something to prevent them from getting worse |
| Run a certain number of days per week consistently (3 days per week, 5 days, etc.) |
| Take a rest day every week |
| Do a speed workout every week |
| Add one day a week of trail running to your running program |
| Foam roll every day or doing some other mobility work |
| Run strides a few days a week |
| Increase your running cadence by 5-10 steps per minute |
| Do core exercises every day |
| Take on a 30-day fitness challenge |
| Run at least one new route per week |
| Address injuries as soon as you feel something to prevent them from getting worse |
| Run the year in mileage |
| Run without a watch or Strava once a week |
| Sett PRs in the gym with weights |
| Do 100 squats a day |
| Work on your nutrition or fueling |
| Work with a physical therapist to correct muscle imbalances |
| Try a new training method, such as RPE, pace training, heart rate training or power training |
| Do prehab exercises every day |
| Achieve a healthy weight |
| Improve your hydration strategy |
| Start heart rate training |
| Get your VO2 max tested |
| Have a gait analysis done |
| Switch all your fueling to real foods and natural foods |
| Work with a running coach or follow a training plan |
| Get a personal trainer for strength training |
| Committ to keeping a training log |
| Use a GPS watch |
| Sleep at least 7 hours per night |
| Cut back on alcohol |
| Quit smoking |
| Do drills and dynamic warm-ups 2-3 runs per week |
| Do a tempo run once per week |
| Run hill workouts |
| Work on an aspect of your running form to increase efficiency |
| Exercise 5 or more days per week |
What type of running goal fires you up?
Remember, there are no bad goals. Pick one or two that inspire you to be your best. The more specific you can make your goal, the better.
When in doubt, use the SMART acronym for goal setting: Specific, Measurable, Attainable, Relevant, and Time-bound.
Do a little brainstorming and choose something meaningful to you, and if you need us to give you a head start, you can take a look at our training plans!
