Goal Setting

Cross Country season is over and it’s now time to prepare for the upcoming track and field season. After taking a complete break from running we slowly build the duration and intensity of our workouts. Athletes begin to get excited about competing again and running personal records on the track. I feel goal setting is very important in keeping our athletes focused and motivated for the duration of the track and field season.

I send out a google form to our team and ask them to fill out three type of goals

1: Individual Goals– Individual goals are focused on times they want to run that season. Individual goals also include things like wanting to run on varsity or place top three in one event at district.

Feedback I give for individual goals are whether they are achievable for that season. If a goal seems a little out of reach I will ask them to include a short term goal as well just in case they don’t reach that ultimate goal. For example if a 5:10 miler wants to run 4:40 and 10:00 I may encourage them focus on breaking 5 minutes in the mile first.

2. Process Goals– What are they going to do in order to reach their goals for the season? Often times they list something training related like run 10 percent more miles each week, but most of the time kids list something like getting 8 hours of sleep or eating more fruits and vegetable at each meal.

Feedback I give for individual goals is to make sure they are measurable. Don’t just put down get more sleep or drink more water. I’ll also give them some constructive criticism like focus on being more consistent in your training and run 6 days a week. I’ll also focus on the little things like make sure you show up to practice on time and complete all strength training exercises.

3. Team Goals- Track can be a very individual based sport. I want our athletes focused on how they can not only make themselves better but their teammates as well. If we have a great chance to win district for example I want our entire team focused on that goal.

Feedback I give for team goals is to let them know that I’m excited about the team as well. The team is an important aspect in track and field I want them to know what they can do to help us have a successful season. When we focus on the team I hope we will get less students asking to sign out before the conclusion of the meet or kids more willing to step up and run that 4×400 Relay.

Here is the link (click the picture) to the goal sheet form we used this year for our track and field team. Feel free to make a copy, edit and use for your team.

And one last story to share on why goal setting is important to me: During my time as a student athlete at Texas A&M, I had the privilege of listening to a speech by Billy Mills. Billy Mills is known for being the 1964 Olympic Gold Medalist in the 10K (my event in college!). His victory is still considered one of the biggest upsets ever. One thing I will always remember is his personal story on goal setting for the 1964 Olympics. He asked the crowd to raise their hands if they set goals and of course with a room full of collegiate athletes, we all raised our hands. Then he asked who had their goals in a place they could see them every day; half of the room continued to keep their hands raised. Lastly, he asked who had their goals on them that night; all of the athletes lowered their hands. He then pulled his wallet from his pocket, opened it, and showed the room an old folded piece of paper. On that paper he told us was his goal for the 1964 Olympics, which was to win the gold medal.

Billy Mills at the 1964 Tokyo Olympics