Now is the perfect time to start thinking about your 2025 running goals, and what you want to achieve over the next 12 months.

We know it can be hard to know how to set your running goals, so we have asked Jordan Foster, Head Coach at Coopah, the Run Coaching App to share her top tips.

I honestly love nothing more than sitting down at the start of the New Year and writing a list of what I want to achieve that year; whether that's running, professional or just general day to day life. But, for the purpose of this blog, lets stick to running.

And do you know the best thing about running goals: your goals are entirely your own.

• If you want to just start your running journey, amazing.
• If you’re chasing a personal best (PB), go for it.
• If you’re aiming to cross the finish line of your first marathon in one piece, incredible.

The exact goal itself doesn’t matter as much as the process of setting it, and building the plan to achieve it. So, here are some tips to help you create meaningful and achievable running goals for 2025.

Be Specific

Think about what really matters to you, as I said a goal doesn’t always need to be time based, but having a clear, specific goal is a great way to not only stay motivated, but also to ensure you are doing the right things to help you get there. For example a vague goal like “start running more” is a good start, but the magic really happens when you get specific and know exactly what you are aiming for;

• Want to aim for your first 5km? Awesome, set yourself a target date of when you want to achieve it to give you something to aim for.
• Running your first marathon? Brilliant, maybe the goal is to finish strong and soak in every moment.
• Just want to build confidence and consistency? Great, focus on nailing your training plan.

How Coopah Can Help: When setting up your training plan we will ask for your goal for your event, along with finding out more about your running history and experience. Which in turn will generate you a personalised training plan that is tailored specifically to your current fitness level and your overall goal. So you have peace of mind knowing that your plan is designed with your end goal in mind. Download the app and get started today.

Be Brave

Let’s be honest: big goals can feel scary. But does that mean we shouldn’t set them? Absolutely not.

Over the years, I have set myself many big goals in running. Some of these I have achieved, and some I have not. But does that mean I have failed? Personally, I don’t think so.

Because I still put myself out there, I still worked hard towards trying to achieve it and I showed up and tried my best. And that is really the most important thing.

So set those big goals. Be brave and push yourself. And remember, the best growth happens when we take on those big challenges that feel slightly out of reach.

How Coopah Can Help: Having the right support can make all the difference when setting those big goals, and with Coopah you have 24/7 access to our team of coaches who are on hand to help, support and advise you throughout your training plan. Whether you have a question about your plan, need that extra bit of motivation or just want to share how you are getting on, we are there for you every step of the way. Download the app and chat to your coach today.

Be Realistic

That said, whilst being brave is great, it’s also important to be honest with yourself and make sure those goals you are setting are realistic in the time frame you have;

• How far away is your event?
• How much time can you realistically commit to training each week?
• What’s your current fitness level?

For example if your dream is to run a marathon, but right now you are at right at the start of your running journey, you may just need to take a step back and set yourself a smaller goal to achieve in the short term, whilst creating a long term plan to achieve this.

By setting yourself smaller, manageable goals this will also help to keep you motivated during your training as you will hopefully see progress a lot quicker, whilst knowing everything you are doing is getting you one step closer to achieving your ultimate goal.

For example your first goal could be to run your first 5km, then build up to 10km and so on.

Remember, progress in running takes time. It takes effort, hard work and commitment. We can’t always achieve everything we want to do at once, so having those long term goals and plan is a great way to keep you motivated to ensure you are always heading in the right direction.

How Coopah Can Help: With Coopah you can easily track your progress to see if you are on track to hitting your goals. Every workout will be tailored to your overall goal so you can see in real time if you are hitting your target. Download the app and start making progress from today.

Be Prepared

So here is your challenge for this week. Take some time to sit down, grab a notebook, or even the notes app on your phone, and think about your running goals. Not just the easy ones, but those big, bold, slightly scary goals too. Write them down.

Now, once you’ve got those goals in front of you, I want you to think about how you’re going to achieve them, and use the tips from this blog:

• Be Specific about what you want.
• Be Brave and aim high.
• Be Realistic about your current fitness and life commitments.

I promise you, just writing your goals down is a huge step forward. Once you’ve committed to them, you’re already on the journey. And remember, the journey itself is part of the fun.

You might hit your goal in 3 months, or 6 months, or it could be a long-term goal that takes a few years. Whatever the timeline, every time you lace up your shoes and head out the door, you’re one step closer.

So next time you’re on a run, remind yourself: every mile, every sweaty workout, every “I really don’t feel like this” moment is part of the process. Celebrate the little wins along the way, as they’re what make the big wins possible.

Coach Jordan x

*Download Coopah today and use code XMILES2 to claim your free trial and exclusive offer.*