BY THIS POINT IN the book, you have learned about the different training programs and chosen the one that best suits your experience and objectives. Congratulations! That is half the battle! However, once you’ve decided which training program you are going to follow, it’s time to identify your race goals. Goals vary among runners, but it’s important to set a goal that is in line with what half-marathon training demands. Some runners simply hope to finish the race, some want to cross it off their “bucket list,” and some are looking to run as a means of raising money for charity. On the other end of the spectrum are runners hoping to maximize what they can get out of their body, run as fast as possible, or earn a place on the podium. The beauty of this sport is that all these athletes begin on the same starting line—from those who promised themselves to lose a little weight all the way to someone chasing down a world record. The common factor is that they all have a goal for that race, and it affects how they train.
Borrowing from the business world, we suggest setting SMART goals: goals that are specific, measurable, attainable, realistic, and timely. A specific goal is one that is defined and clear-cut, so rather than stating that you hope to finish a half-marathon, you identify an actual time goal. (If you follow the Just Finish Program, a precise time goal isn’t necessary, but if you can get an idea of the time you would be happy running, it gives your runs more purpose.) By setting a measurable goal, such as 1:45, you give yourself a definite objective. You also want to be sure that your goal is attainable. While a 1:45 half-marathon may be within reach for someone who previously ran a 2:00, it may not be for someone who holds a 2:45 personal record (PR). Similarly, a realistic goal is one that considers your physical abilities and scheduling constraints. If you are only going to have time to train 4 days a week, it is unlikely you’ll be able to achieve a 1:40 half-marathon. Finally, a timely goal is one that is contained within a specific time frame. This one is easy because you automatically have the period between the start of the training plan and the moment the gun fires at your chosen race. By following the SMART criteria, you are more likely to achieve your predetermined objectives going into a race.
In a perfect world, we would encourage runners new to the 13.1-mile distance to set smaller goals before considering a half-marathon. When runners slowly move up the race ladder from a 5K, to a 10K, to a half-marathon, they build their aerobic capacity and tolerance to increased training volumes. What’s more, the shorter races provide a solid baseline for half-marathon training, giving feedback for what a reasonable race goal might be.
If you are looking to simply cross the finish line by any means necessary, then the Hansons Just Finish Program is probably the best fit for you. This program is far more loosely structured than the other plans, but that doesn’t mean you will be taking it easy. You will be running solid weekly mileage and building your general endurance. A great goal for those following this program is not only to get across that finish line but to do so feeling as strong as possible. A time goal isn’t mandatory, but I encourage developing a loose time goal as the program progresses. Having some sort of time goal will help you gauge if you are running too fast or too slow during your daily runs, in comparison with what you would like to attempt on race day.
On the other hand, the Beginner Program and the Advanced Program are more focused and structured. By nailing down a specific time goal within one of these programs, you are able to identify precisely how you should train in order to achieve that mark. More than training you to just make it across the finish line, we give you the tools to execute the half-marathon distance successfully, while also leaving your love for running and hunger for competition intact. The goals you set will give you a starting point for training by guiding your workouts and providing a tangible target to shoot for throughout your half-marathon preparation.
Time goals can be determined in various ways. Sometimes, runners seek a qualifying time for a certain race, such as a time that will gain them access to a desirable start line corral at a major half-marathon. This is the easiest type of goal to pinpoint because the standard is already set. For runners who have previously completed the half-marathon distance, a new PR is another popular time goal. We also frequently hear from many runners who want to break the big barriers, such as the 3:00-hour, 2:00-hour, and 1:30-hour marks. While we encourage you to set the bar high, make sure your goal is manageable and keeps you engaged in your training. There are several guidelines to consider as you zero in on a SMART half-marathon goal.
Your goals should be contingent on your current foundation of training. For instance, someone who has been injured for the past 6 months will set different goals than someone who has been consistently running 50 miles per week during that same period. In the same way, the goals of a beginner will vary dramatically from those of a seasoned half-marathon racer.
If you have previously run a half-marathon on relatively low training mileage, even a slight uptick in miles will probably lead to great jumps in your personal best. However, if you are a 1:30 half-marathoner who has been running 50–60 miles per week, improvements will be less substantial. Consider these numbers: A 5 percent improvement for a 2:00 half-marathoner is about 6 minutes, which would get that runner under the 1:55 mark. The same percentage of improvement for a 1:10 half-marathoner is about 3:30 minutes, which would bring that person from being competitive on a regional level to being a borderline national-class runner. Obviously, that 5 percent improvement means different things, depending on one’s pace.
The time you devote to training has a significant effect on the quality and volume of the training and, thus, the final result. When choosing a goal, look realistically at how much time you’ll have available to train. Time determines not only how hard and long you can train on a day-to-day basis but also how consistent you can be over a long period. For example, a runner can perform quite adequately in local 5Ks or 10Ks by logging 25–30 miles per week, perhaps running 3 days with a long run of 1 hour. While this works for shorter distances, this person would likely struggle to get in adequate training for a half-marathon on that same timetable. With the half-marathon distance, the recommended mileage is 30 miles per week for a less seasoned, slower runner and 40–50 miles per week for faster runners.
The length of time until your goal race will offer some guidance in goal setting. If you are a newer runner or new to the half-marathon distance, plan for a longer buildup period before you attempt 13.1 miles. Having a base of miles is important in helping you start your training strong. The Beginner Program and the Just Finish Program do have a few weeks built into the front end that allow you to build a small base. For veterans who train consistently, however, the half-marathon-specific training can be shorter because you have an established mileage base. This assumed base is why in our Advanced Program, SOS days begin right away in the training plan. Some runners prefer a slower buildup; others choose a short, intense training segment.
When setting your half-marathon goal, keep in mind that outside factors such as terrain, temperature, and race size all have the potential to affect your performance on race day. If you are accustomed to training in cool, dry conditions, but your chosen goal race is likely to be hot and humid, adjust your final time goal. Also check the course profile; you might want to predict a slightly faster time on a flat course and a somewhat slower time on a course with an abundance of hills. Finally, if you are running a large half-marathon and find yourself stuck behind a large crowd in one of the last corrals, you may want to tack on a few extra minutes. Even though your chip won’t begin timing until you cross the start line, your time may be affected by a slower mass of runners in front of you.
A race equivalency chart (Table 6.1) is a particularly handy tool for a runner looking to pinpoint a realistic time goal based on current ability. This chart allows you to take a recent race time and see what an equal performance would be for an alternate distance. Instead of simply multiplying your pace at a shorter distance by 13.1, you can use this chart to obtain an “equal performance” prediction. As an example, according to the chart, if you ran a 23:00-minute 5K, you should be able to run a 1:46:19 half-marathon. Because pace naturally slows with distance, the chart suggests what you’d probably be capable of in an equal performance at a longer distance. If you have run only marathons to date, use your marathon time and backtrack to see what your half-marathon time would potentially be. Be sure not to confuse this with a pace chart, which shows you what a certain pace will equal for a given distance, such as the 5K, 10K, half-marathon, and marathon.
If you don’t have a race time logged, another option is to complete a field test by doing a time trial on a track. To do this, complete a short warm-up as you would before any SOS workout. Then run 1 mile as fast as you can at a steady, hard pace. Following your cooldown, find your time on the race equivalency chart and check what might be a reasonable time goal for the half-marathon. The longer the race or time trial, the more accurate the half-marathon prediction is going to be. Unsurprisingly, a 10K will be a better determinant than a 1-mile time trial. The best way to figure out an appropriate goal is to plug in several times from varying distances and find the range that they put you in. I have known a few runners who couldn’t use shorter race distances as predictors because they could hold very close to their best 5K pace all the way up to the half-marathon distance. Every runner is different, so if you have several times available from different distances, you will be able to more accurately predict a finishing time in the half-marathon.
Regardless of the goal time, be sure to select it before you begin the strength segment of the training program, which is when most of the half-marathon-specific training is completed. That time goal provides a tangible number on which to base those SOS workouts.
Although race equivalency charts are helpful, some runners find they need to adjust their goal time once they get into training. If you overestimated what you’d be capable of on race day, you’ll know for certain once you get into longer tempo runs and strength runs. When you’re struggling to run a 6-mile tempo run at goal pace, it is safe to assume that the pace will be too tough to hold for another 7 miles on race day. In this case, it is best to adjust your goal time to a slightly slower finish to ensure that you have confidence going into the race.
At the other end of the spectrum, some runners will want to set the bar higher once they begin their SOS workouts. Perhaps you originally thought a 2:00 half-marathon was reasonable, but workouts are going well, and you now think 1:45 would be a more appropriate goal. This situation is tricky. While we like to encourage runners to pursue their greatest potential, we also don’t want to set them up for failure. If you become overzealous in your training, you risk overtraining and injury, which means you might not even get to the starting line, much less the finish. If you initially would have been satisfied with your original time goal at the outset of training, why jeopardize training by entering into uncharted territory? Especially with race day nearing, ramping up training can spell disaster for a runner. Always remember: You’ll run a better race slightly undertrained than you will overtrained. In fact, many times the greatest battle is just getting to the start line feeling healthy and fresh.
In addition to your overall time goal, you may have other small goals you want to reach along the way. For instance, many of the runners who attempt one of our half-marathon programs have never run 30, 40, or 50 miles per week; if this applies to you, your first incremental goals might be simply to hit those marks. Reaching a weekly mileage goal can be a huge motivator, especially when you are fatigued and questioning why you’re doing this in the first place. You can also set goals related to supplemental training (discussed in detail in the following chapter). Many runners find motivation in setting targets for their crosstraining, stretching, and resistance training routines. These goals may be as general as “I’m not going to skip any days of running in the training program” or “I’m going to stretch after every workout.” The higher your ultimate time goal, the more important these variables become.
In the same way you should use the SMART goals strategy for your race day goal, it can also be utilized to set your smaller goals along the way. Be sure these goals are specific, measurable, attainable, realistic, and timely. Goals of any sort narrow your focus and give meaning to your training. Without them, runners are left to their own devices, which can send training into a haphazard spiral. Give your goals some serious consideration and begin by setting the small goals that will help you achieve that ultimate time goal.
