How to set a running target for PILE in a MILES competition
How to set a goal for the Heap on the 21 day Miles Challenge.
The Miles Heap was initially a daunting task when we tried to run MORE miles in November. But over the years it has grown and changed (like us). The challenge now is to set a goal that is important to YOU and remain accountable to it.
You set your goal.
You come and register every day.
You see the results.
It is simple, but it is not easy.
Setting a goal for this task is very important. The goal should be based on the SMART goal formula: be specific, measurable, achievable, relevant (or realistic) and time sensitive. (The deadline has already been set – 21 days.)
If you want to improve something, it's important to measure it. Thus, you can say how much progress you are making and give yourself credit for every step!
How to set your running goal:
What are your 3 big or long term goals right now? (Where do you want to be in 3 months? What is your goal for 6 months? Goal for 1 year? It does not have to be your most important current goals – only the main ones that you are working on.)
What things can you do right now to move towards these long-term goals?
What is your goal for the next 21 days during the competition?
Examples of specific, measurable, relevant goals:
I will run 3 miles a day 4 days a week.
I will run 20 miles a week.
I will run 3 miles Mon, 4 miles Wed, 5 miles Fri
I will do 3 simple runs and 1 intentional training run.
I will run 3 days a week and do 2 days of strength training.
I will do 30 minutes of cardio 5 days a week.
I will walk for 30 minutes every day.
I will swim for 20 minutes 3 days a week.
I will stick to my training plan of 5 runs per week (specific runs must be set).
You can set a goal and use mini-goals at the beginning of the week to consolidate this progress.
An example of a POTM goal and 3-week mini-goals:
Pile of Miles Challenge: I will run 12 miles a week.
Week 1 mini goal: I will run 3 miles M / 4 miles W / 5 miles F
Week 2 mini-goal: I will run 4 miles M / 4 miles W / 5 miles F
Week 3 mini goal: I will run 4 miles M / 4 miles W / 6 miles F
An example of a POTM goal and 3-week mini-goals:
Pile of the Miles Challenge: I will run 4 days a week.
Week 1 mini goal: I will run 3 simple runs and 1 speed training.
Week 2 mini-goal: I will run 3 simple runs and 1 day of hills.
Week 3 mini goal: I will run 3 simple runs and 1 pace run.
All Pile on Miles members will receive an email goal setting worksheet today – so make sure you join here. Register for the Pile on Miles Challenge.
If you haven’t received it, join the “Run the team”, “Repeat” group on Facebook (I will save it in the message) or send me an email. [email protected]
Now use the "Pile" on the "Set Miles" worksheet to set your goal for the test.
Let me know if you have any questions or want to help determine your goal.
Join the Run Run Eat Repeat page on Facebook to chat with other runners like you and chat about goals.
And be sure to follow @RunEatRepeat on Instagram for daily checks and discussion in the comments.
If you have not yet registered for the contest, do not miss it and join now!
-> Click here to join PILE in the MILES competition and receive a PDF file of the Calendar and Scheduler for printing to your email.
