Spring training is going strong, and many of us are about a quarter of the way through our current training cycle. It’s time to check in on those goals!
Whether you’re aiming for a race, building consistency, or chasing a PR, now is the perfect time to pause and reflect. When the shine of the new goal wears off and the grind of training sets in, small issues — like fatigue, life changes, or nagging injuries — can add up and affect your progress. Taking time to evaluate where you’re at can help ensure you’re still on the right path. Or, it can give you the nudge to adjust your goals with confidence and purpose.
Complete a Self-Check
Start with a simple self-check: How’s your body feeling? Are you energized or exhausted? Are you excited to run or dreading workouts? If you’re constantly fatigued, dealing with aches that aren’t improving, or your mood and sleep are off, it could be a sign your current training load or goals need to be reevaluated. Injury prevention and overall health always take priority over hitting a certain pace or distance. Be honest. Sometimes scaling back is the smartest move to keep you in the game long term.
Assess Progress Toward your Goal
Next, assess your progress toward your goal. Have you been hitting your key workouts? Are you improving in endurance, speed, or consistency? It’s normal for progress to be nonlinear, especially if you’ve plateaued for weeks or if life circumstances have prevented consistent training. If so, it might be time to adjust your expectations. That doesn’t mean giving up; it means setting yourself up for success by shifting timelines or redefining what “achievement” looks like this season.
Test your Fitness
Consider doing a mini fitness test: a time trial, a heart-rate zone check-in, or a repeat of an early-season workout to compare effort and results. These objective markers can show whether your fitness is trending in the right direction. Don’t forget to weigh in on your mental state too. Your mindset and motivation matter just as much as your mileage.
Refocus your Goals
Ask yourself: is your current goal still meaningful? If not, maybe a new focus will bring more fulfillment. Instead, consider focusing on enjoying your runs, trying a different distance, or building strength. For more perspectives on assessing your fitness and reevaluating your goals, see this article in Canadian Running magazine.
Reflect on the Purpose of Goals
Your goals are meant to serve you, not the other way around. As a runner, learning to pivot and adapt is part of the growth process. A mid-season goal check doesn’t mean you’re falling short; it means you’re smart, intentional, and in tune with your body. So take that breath, reflect, and realign if needed. The best goals are the ones that support your joy, health, and long-term love for running. 💜👟