Goal Setting That Actually Works for Athletes
- Coach Dave
- Sep 9
- 3 min read
When one season ends, athletes naturally start looking to the next. The temptation is to jump straight into training, but without clear goals, training lacks direction. Goal setting isn’t just about picking an ambitious target race or competition—it’s about creating a framework that makes daily training purposeful and sustainable. Done well, goals act as your roadmap. Done poorly, they become a source of frustration and burnout.
Why Goal Setting Matters
Goals provide clarity and motivation. For athletes over 30, they also help balance training with the realities of life—work, family, recovery, and the occasional curveball. Without structured goals, it’s easy to chase “more” rather than “better,” leading to overtraining or wasted effort. The right goals keep you focused on what truly matters.
Types of Goals
Not all goals are created equal. Athletes often focus only on outcome goals—for example, running a marathon in under four hours or qualifying for nationals. These are important, but they’re often influenced by factors outside your control (weather, competition, travel). That’s why you also need:
Performance goals – measurable benchmarks under your control (e.g., improving your 10km time, increasing your squat strength by 10%).
Process goals – daily or weekly habits that support long-term success (e.g., completing all mobility sessions, sticking to your recovery plan).
Together, these create a balanced structure: outcome goals give direction, performance goals provide milestones, and process goals keep you accountable.
The SMART Framework
You’ve probably heard of SMART goals—Specific, Measurable, Achievable, Relevant, Time-bound—but few athletes apply it properly. “Get fitter” or “train harder” isn’t SMART. A better example: “Run 5km in under 22 minutes by June by following three run sessions per week.” SMART goals force clarity, help track progress, and make adjustments easier if life gets in the way.
Putting It Into Practice
This is where most athletes struggle—turning theory into action. Here’s a simple three-step process to make your goal setting practical:
Start with your big outcome goal. Write down the key event or achievement you’re aiming for this season. Be as clear as possible (e.g., “complete a 70.3 triathlon in October” rather than just “do more triathlons”).
Break it into 2–3 performance goals. These are stepping stones that show you’re on track. For example, if your outcome goal is a 70.3 triathlon, performance goals might include “swim 1.9km without stopping by June” or “run 10km in under 50 minutes by August.” These goals are measurable, under your control, and progressive.
Set your process goals. These are the habits you’ll commit to week in, week out. They could be “complete two strength sessions weekly,” “do mobility before every run,” or “track sleep five nights a week.” They may feel small, but they’re the actions that stack up into performance.
Finally, check that your process goals genuinely support your performance goals, and that your performance goals ladder up to the outcome goal. If they don’t align, refine them until they do. That’s when you know your training is working with you, not against you.
Final Word
Great athletes don’t just dream big—they plan smart. By combining outcome, performance, and process goals within a SMART framework, you’ll give yourself clarity, motivation, and resilience for the season ahead. Remember: the right goal isn’t just one that excites you, it’s one that you can realistically pursue while keeping training enjoyable and life in balance.
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