I’ve run ten marathons, and over the course of those races, through using generic plans, working with a coach and self coaching, I have figured out how to set race goals that feel challenging, yet achievable, as well as fun.  Over the past few weeks, motivated by all the spring marathons, I’ve found myself thinking about my fall marathon goals, and so I thought I’d share some of my goal-setting processes with you.

When I ran my first ever marathon, the Bank of America Chicago Marathon in 2013, I signed up for group training with Chicago Area Runners Association (CARA). As I’ve mentioned in another post, it was an incredible experience and I made some of the best friends, but going into it I knew nothing about marathon training, so the fact that I picked a long run pace group that worked for me, was somewhat of a miracle. That pace group ultimately dictated what pace I’d run the marathon at to finish successfully, so there was very little planning on my end. Since that first race, lots has changed. I’ve worked with a running coach, who taught me so much about speed training, tempo runs, and the mental side of marathoning (mostly, how my mental game needed some serious work!). I’ve also had injuries (one which lasted for years), aged, and moved to a different part of the country with different terrain and climate.

A few years ago, I found myself in a position where lots of people were asking me to help train them for marathons and write plans. I realised that I didn’t have the knowledge to confidently offer them advice and support, so I completed my RRCA coaching certification at a group course in Denver, Colorado.  The knowledge, principles and skills that certification gave me has also gone a long way to giving me the confidence to train myself for marathons, as well as help others.

All that being said, I’ve gotten to know myself well, and so I feel pretty confident in creating a marathon goal (or goals) for myself.  Setting a marathon time goal involves considering various factors such as your current fitness level, past running performance, and realistic expectations. Here are some steps to help you set yours:

Assess Your Current Fitness: Evaluate your current running abilities, endurance and fitness levels and recent race performances. Consider factors like your recent 5K or 10K times, training consistency, and overall endurance. If you have participated in shorter races, you can use those times to estimate your marathon pace.  I like to use Jack Daniels VDOT tables for this.

Decide how much time you can devote to your training: There have been years where I’ve been all out for marathon training and have PR’d. And then there are the years when I know I’m going on vacation, there’s a lot going on at work, or there are other distractions in life. It’s helpful to think about how much time you can put into running; how many days per week can you commit to training, and will you also be able to cross and strength train?

Know the Course: Always research the race you plan on running and learn about the course. Check out the terrain and elevation profile, as well as how many tight corners there might be. Understand the specific characteristics of the marathon course you’ll be running. Different courses with varying elevations, terrain, and weather conditions can impact your time.  I made the mistake in 2014 of not researching the Cleveland Marathon course well. It was hillier than expected (I was training in Chicago which is as flat as a pancake), and the course wore me out more than I expected. By the end of the race I was completely exhausted. In contrast to that, I planned so well for the Boston hills in 2016, that I barely noticed them until the last mile or two when I was fatigued.

Be realistic: Be realistic about your capabilities and progress. While it’s good to set ambitious goals, they should still be achievable based on your current fitness level and training commitment.  You should have enough time to train properly based on your needs, and shouldn’t feel exhausted or overtrained at any point.

Consult with Experienced Runners or Coaches: If you’re not sure how to create a goal for yourself, or how to reach it once you have, seek advice from experienced runners or coaches who can provide insights and guidance. I used to think a coach was for the elite, but that’s not the case at all. A coach can be for anyone, regardless of your starting point.

Factor in External Variables: Consider external factors such as how experienced you are at running marathons, hydration, and nutrition during the marathon as these factors can influence your performance on race day. Also don’t forget to consider what time of year the race is in and what the weather might be like.

Listen to Your Body: Pay attention to how your body responds to training. If you’re constantly fatigued or experiencing injuries, it might be necessary to adjust your goals and that’s totally ok!  For example, from experience I know that niggly injuries start popping up for me once I start running over 45 miles per week. As much as I’d like to be able knock out higher mileage than that, I know I’ll never be able to, and I’ve accepted that that will limit my times goals for the marathon.   I also know that with too much speed work and old injury comes back, so I don’t do as much as I’d like of that either.

Consider having multiple goals:  I always like to have a few goals for a marathon, which allows for flexibility. One of my goals is always to finish the race and has no time attached to it. I then like to add time goals in, and one stretch goal that pushes my limits a little. I find that this serves as extra motivation and a challenge to strive for during training.

Chicago Marathon Goals

I’ve been thinking about my goals for the Chicago Marathon in October this year. I know it’s quite far ahead, but I stay more motivated and focused when I have a plan. I also know that as training progresses, I can amend these goals and be flexible. Here’s where I’ve landed:

D. Finish the marathon and enjoy the race! I’ve finally learned that the race is only part of the journey, and it takes a lot to get to the starting line healthy. So my first goal is definitely to get to Chicago in October and enjoy running around the streets, soaking in race weekend.

C. Run faster than last year. My training in 2023 hadn’t included any speed work, and I hadn’t run a marathon for ages, so it was a new baseline run. I’d really like to improve on that.

B: Hit my qualifying time for Boston, which happens to also be the same (for now) for guaranteed entry for Chicago, so I’d like to run just under 3hrs 50 mins.

A. Match the time of my first ever marathon, which was 3:46:43.*

*I know I can’t PR this year, so I’m not even considering adding that pressure to my list. Injuries, age, the summer heat in DC etc., all factored into that decision. 

When setting goals for yourself, remember that marathon times can vary widely based on individual fitness levels, experience, and personal goals. Know that you’ll need a plan which supports your goal and you’ll need to be committed to following it. Also remember that ‘life happens’ and you might need to be flexible in adjusting your goal. Most importantly, set goals that enable you to enjoy the process of training, getting fitter and stronger and participating in the magic of the marathon. 

If you’re not sure how to set a goal, or whether the one you’ve planned on is realistic, I’m happy to chat – just comment below.