As a running coach, the first thing I like to discuss with my new athletes is their current running goal. 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 running goals are some of the simplest running 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:
| Breaking a specific time in the mile |
| Breaking a specific time in the 5K, 10K, half marathon, or marathon |
| Breaking a specific time in other race distances such as an ultramarathon |
| Set a PR at any distance |
| Master race-day pacing |
| Master race-day fueling and hydration |
| Being able to 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 |
| Getting a Strava segment crown |
| Qualifying for a race like the Boston Marathon, London Marathon, or Chicago Marathon |
| Qualifying for the Olympic Trials |
| Taking on the David Goggins 4x4x48 challenge |
| Running negative splits |
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:
| Running your first race |
| Running a new distance |
| Running non-stop for a certain distance or time |
| Running in the rain or snow for the first time |
| Running you longest you’ve ever run |
| Running your age in miles or kilometers on your birthday |
| Running your first double-digits run (10 km or 10 miles or more) |
| Running on the beach |
| Running every day for the month |
| Running a certain number of miles or kilometers per week |
| Running 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:
| Running a race in all 50 states in the US |
| Running a 5K, 10K, half marathon, or marathon |
| Run every trail in your local park |
| Run in the rain intentionally |
| Run a new route every weekend for a month |
| Running a 50k or 50 miler |
| Running a 100k race or 100 miler |
| Running a multi-day stage race |
| Running a Ragnar Relay |
| Running an obstacle race like Tough Mudder or a Spartan Race |
| Running a themed race |
| Running a destination race—traveling to a new state or country to run |
| Running a color run |
| Competing in an adventure race |
| Running a track race or relay |
| Participating in a triathlon |
| Running coast to coast or across your state or country |
| Running every street in your city, town, or municipality |
| Running one or all the marathon majors (Boston Marathon, Chicago Marathon, New York City Marathon, Berlin Marathon, Tokyo Marathon, London Marathon, Sydney Marathon) |
| Becoming a Marathon Maniac (3 marathons in 90 days or 2 within 16 days) |
| Joining a running club or team |
| Pacing a friend or a challenged athlete (such as Achilles International) |
| Raising money for a charity that means something to you |
| Finishing a 30-day running challenge |
| Maintaining a running streak |
| Trying a cross-country race |
| Participating in a Parkrun |
| Volunteering at a race |
| Coaching youth runners or Girls on the Run |
| Helping a friend or neighbor start running |
| Running 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:
| Stretching after every run |
| Warming up before every run |
| Strength training 2-3 times per week |
| Cross-training once or twice per week |
| Starting yoga or Pilates |
| Running a certain number of days per week consistently (3 days per week, 5 days, etc.) |
| Taking a rest day every week |
| Doing a speed workout every week |
| Adding one day a week of trail running |
| Foam rolling every day or doing some other mobility work |
| Running strides a few days a week |
| Increasing your running cadence by 5-10 steps per minute |
| Doing core exercises every day |
| Taking on a 30-day fitness challenge |
| Running at least one new route per week |
| Addressing injuries as soon as you feel something to prevent them from getting worse |
| Running the year in mileage |
| Running without a watch or Strava once a week |
| Setting PRs in the gym with weights |
| Doing 100 squats a day |
| Working on your nutrition or fueling |
| Working with a physical therapist to correct muscle imbalances |
| Addressing injuries as soon as you feel something to prevent them getting worse |
| Doing prehab exercises every day |
| Achieving a healthy weight |
| Improving your hydration strategy |
| Starting heart rate training |
| Getting your VO2 max tested |
| Having a gait analysis done |
| Switching all your fueling to real foods and natural foods |
| Working with a running coach or following a training plan |
| Getting a personal trainer for strength training |
| Committing to keeping a training log |
| Using a GPS watch |
| Sleeping at least 7 hours per night |
| Cutting back on alcohol |
| Quitting smoking |
| Doing drills and dynamic warm-ups 2-3 runs per week |
| Doing a tempo run once per week |
| Running hill workouts |
| Working on an aspect of your running form |
| Exercising 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!
