SMART
If you're involved in business or coaching you've probably come across the principles of SMART. If not here goes:
Specific
Make your goals specific and not vague. "I want to run" is vague. "I want to run 5K" is specific. "I want to run 5K in around 20 minutes" is even more specific.
Measureable
Using the above example you have 2 types of measurement - distance and time.
Achievable
Do these goals match your current capabilities? If you can run 5K without stopping then congratulations you've hit your 1st goal. Hitting the 2nd depends on where you are. If it takes 45 minutes to complete 5K then set your sights a little lower at around 43 minutes. Once you've hit that keep reducing your target in little achievable chunks so as not to discourage yourself.
Realistic
Much like the above. The more realistic you are with yourself the more enthusiastic you can be. Knocking 30 seconds off your time is more realistic than 15 minutes. Be honest with yourself and think about what you can do.
Time-bound
Give yourself a timeframe in which to hit your target. BUT make it realistic and achievable. Don't give yourself 6 weeks to go from a 45 minute 5K to sub 20 minutes because that's neither of the above 2 points. Give yourself 10 weeks to shave off a few minutes. Remember that the faster you get the harder it is to carve off chunks of time so the closer you get to 20 minutes the more work you'll have to put in.
Did you read the paragraph on failure? If you don't hit your target look back at your training and see if you could improve it and what you've learned during this time. If you don't hit your target don't be upset - the world didn't end and nothing important was lost. What you have gained in knowledge, experience and improved your fitness level so your target should now be even closer than it was at the start of the programme.
Remember - everyone is different physiologically and everyone has their own personal hurdles/demons/challenges to overcome so keep positive and keep at it.
Specific
Make your goals specific and not vague. "I want to run" is vague. "I want to run 5K" is specific. "I want to run 5K in around 20 minutes" is even more specific.
Measureable
Using the above example you have 2 types of measurement - distance and time.
Achievable
Do these goals match your current capabilities? If you can run 5K without stopping then congratulations you've hit your 1st goal. Hitting the 2nd depends on where you are. If it takes 45 minutes to complete 5K then set your sights a little lower at around 43 minutes. Once you've hit that keep reducing your target in little achievable chunks so as not to discourage yourself.
Realistic
Much like the above. The more realistic you are with yourself the more enthusiastic you can be. Knocking 30 seconds off your time is more realistic than 15 minutes. Be honest with yourself and think about what you can do.
Time-bound
Give yourself a timeframe in which to hit your target. BUT make it realistic and achievable. Don't give yourself 6 weeks to go from a 45 minute 5K to sub 20 minutes because that's neither of the above 2 points. Give yourself 10 weeks to shave off a few minutes. Remember that the faster you get the harder it is to carve off chunks of time so the closer you get to 20 minutes the more work you'll have to put in.
Did you read the paragraph on failure? If you don't hit your target look back at your training and see if you could improve it and what you've learned during this time. If you don't hit your target don't be upset - the world didn't end and nothing important was lost. What you have gained in knowledge, experience and improved your fitness level so your target should now be even closer than it was at the start of the programme.
Remember - everyone is different physiologically and everyone has their own personal hurdles/demons/challenges to overcome so keep positive and keep at it.