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[MUSIC PLAYING]

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Goal setting is
very important.

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I think, for anybody who's
pursuing anything in life,

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it gives you a mark to go after.

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If you don't have a goal,
what are you aiming for?

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And you don't want to go
through life aimlessly.

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So set a goal.

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For me, putting
a goal out there,

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whether it's something like a
dream that I want to come true,

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like becoming a world
champion or an Olympic winner,

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it gives you reason to work
hard to achieve that goal.

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And it's the carrot that
dangles, if you will.

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Think about climbing a mountain.

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I've actually climbed
several mountains,

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including Mount Kilimanjaro.

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You don't just say, I'm going
to climb Kilimanjaro, and then

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go do it without a plan.

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You need to think about setting
a number of different goals

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for yourself in order to
accomplish your big goal.

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So when I think of goals,
I think of long-term goals,

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and I think of
short-term goals, and I

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think of intermediate goals.

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And what I try
not to think about

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is compromising those goals.

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So a long-term goal might
be to run a marathon,

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just to run a marathon.

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Another goal for somebody
else might be to run a 5K.

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For the beginning runner,
the goal might be to do a 5K.

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And that means a combination
of running, and walking,

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and jogging.

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And then she may
say, I've run the 5K.

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Now I want to run the 10K.

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So that was now an
intermediate goal.

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And now she's going after
an even longer-term goal.

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You need to set goals at each
and every one of those levels

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in order to achieve success.

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And whether it's a weekly
goal, a monthly goal,

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or for me, a
long-term goal, which

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might be running a marathon
three months out from when

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I actually start
setting my goals,

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I find it's a highly
effective tool.

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[MUSIC PLAYING]

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So the key in
short-term goal setting

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is to make those goals practical
and sensible, and something

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that gives you joy.

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And that's something that
the individual runner

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has to assess.

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In setting up a
schedule for running,

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whether you're a
beginning runner,

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or an intermediate runner,
or an elite runner,

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you've got to look at goal
setting as something that's

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feasible, something
that motivates

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you to get up and train every
day, or almost every day,

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and something that'll give you
a sense of accomplishment when

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that goal is achieved.

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A short-term goal could
be as simple as setting up

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workouts for a particular
week or a month,

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knowing that these
are the goals that you

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want to achieve during
the course of a lead-up

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to a bigger event.

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Short-term goals are
important to hit,

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because if you can't hit
your short-term goals,

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how are you ever going
to hit your long-term

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or pie-in-the-sky goal?

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So goals may look
different for everyone.

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In setting up my
yearly schedule,

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short-term goals might be to
run a fast 5K, a fast 10K,

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a fast half marathon, and
then ultimately, the marathon.

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Your short-term goals might
look different from mine.

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But they have to be
realistic for you,

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because, as I've
said many times,

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running should be something
that you look forward

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to every day, or three times
a week, or five times a week,

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however many times you're
getting out there to run.

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And if you keep your
eye on that goal,

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whether it's short,
intermediate, or long,

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that should keep you moving
in the right direction

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with your head.

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And if you wake up one morning,
and you have a run schedule,

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then you're just not feeling
it, maybe a walk will suffice.

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Or maybe, hey, I have
access to a swimming pool.

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I'm going to go
for a swim today.

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Or maybe just take
the day off, and I'll

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pick it up on my next
scheduled running day.

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What you want to avoid
is fatigue, injury,

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and depression.

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People need to set their goals
according to their desires,

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and their passion for
what it is they're doing,

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and their overall
goal in bringing

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a sport into their life or
something new into their lives.

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[MUSIC PLAYING]

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A pie-in-the-sky goal is
sort of like a dream goal,

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something that you
think is possible,

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but you know it's going to take
a lot of effort to get there.

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It's a goal that
really motivates

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you to dig down as deep
as you possibly can

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and to come up with
a prize, so to speak.

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I think running needs to be a
positive in everybody's life.

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And by leaping or
taking too big a step

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toward a goal without filling
in with the short-term and

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intermediate goals,
you're setting yourself

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up for failure and injury.

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And if you fail too
many times, then you're

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only going to become frustrated.

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And running should be something
that gives you enjoyment.

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And looking forward to getting
out there and doing that run,

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that will move you closer
and closer to that goal.

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Long-term goal setting can
look different for everyone.

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But the important
thing is to have

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that carrot that dangles, to
have that big goal out there.

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You know, as a
younger athlete, I

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had goals of running marathons.

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But I tell people
all the time, you

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don't have to run
marathons to be

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a runner, because not
everybody's cut out

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to run marathons.

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But set the intermediate
goals to get you there.

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Don't take a crash course and
say, okay, I just ran a 5K.

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Now I'm going to run a marathon.

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It's only fair to
you and yourself

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to take it one step at a time.

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5K, 10K, 15K, half
marathon, marathon--

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I mean, those are
the incremental steps

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that will make a marathon
experience a good one for you.

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[MUSIC PLAYING]

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Well, I think micro goals are
important in one's training,

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because when you confront
injuries, or setbacks,

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or challenges, you need to
set the micro goals, which

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are, in a sense,
intermediate goals, just

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to keep yourself motivated.

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So coming back from
injury, you know,

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it may be I want to go out
and run for 20 minutes.

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Or maybe the 20 minutes
becomes 3 miles.

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Or maybe the 3 miles
becomes 5 miles.

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And those are the
intermediate micro goals

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just to get your head
back to the level

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that you're hoping to achieve.

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So I would consider micro goals
very useful and very motivating

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as well.

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When I hear a car
approaching from behind,

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that's my speed work.

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I try to-- it's sort
of what was called

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fartlek, speed training, the
Swedish word for speed play.

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And I do.

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I try to beat it to
a certain landmark

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that I see ahead of me.

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And I use that in running.

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And I use that a
lot now in cycling.

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And it keeps me hungry.

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It keeps me going after
something, you know,

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rather than just pedaling,
pedaling, or running, running.

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You know, it's fun.

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It's fun.

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How far am I going to get
until that car passes me?

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And I play head games
with myself all the time.

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I say, if I get to that
fire hydrant, or that phone

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pole, or that tree, or
whatever it might be,

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then I know I'm going to
do well in my next race.

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And if I don't, it's like,
okay, you've got to work harder,

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because that car beat
you to that point.

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It's all up here.

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It's all mental play, which
is important for runners

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to strengthen the mind.

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Goal setting plays a
very important part

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in the mental aspect of running.

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You know, you're improving your
fitness, your physical fitness

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while you're out there and doing
fartlek, or doing speed play,

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or just playing games with
your head and yourself.

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But you have to keep the sport
alive at all times, I think.

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And this is one way that
I'm able to do that.

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Getting to the top
of Mount Kilimanjaro

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was my dangling carrot.

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I set a number of goals
during my preparations

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for that trip that made
climbing that mountain possible.

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You can't bite off
more than you can chew

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effectively and efficiently.

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But another thing I
learned about goal setting

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was sometimes you have
to go a little bit

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beyond your short-term
or your intermediate goal

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to achieve big-time success.

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And how I can explain
that is to say,

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every night, or
every evening, when

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we reached a campsite
at a higher altitude,

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we climbed a little bit
higher than that campsite,

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just to know that we could
keep going beyond that point

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and feel okay.

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So we would set up camp, and
then I would hike a little bit,

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or climb a little bit higher,
hang out for a little bit,

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and then come back.

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And that's sort of what
I do with my training.

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It's always just one more.

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And sometimes that's helpful,
and sometimes it backfires.

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But most of the
time, it's helpful.

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[MUSIC PLAYING]