3 Step Guide to Training goals

#1 Outcome Goal – Final Product

#2 Performance Goal – Specific to the goal

#3 Process Goals – During 


#1 Outcome Goals – Finish Product

The outcome goal is just what it sounds. The final goal, the finished product. 

For example: Wanting to finish in the top 5 of a 10k race. 

When you ONLY focus on the outcome goals you are missing the 2 other imperative steps to achieve your goal.
Spend time thinking about the outcome goal, and how your performance would affect your outcome goal. 

Example: If you don’t train for the race, can you win? If you sit on the couch and eat chips all day every day before the race, chances are slim of getting one of those top 5 spots. Taking the appropriate steps daily to get to the goal will help significantly. 

By only focusing on the outcome goal you are ignoring the external factors that are out of your control, like the weather, other competitors performance or something you can’t anticipate. 


#2 – Performance Goals – specific to the goal

In order to place top 5 in a 10k race you need to be able to run 10k in under 40 minutes. 

This is more specific to the outcome goal. Training targeted towards the outcome goal is the performance goal. Train at x speed, for x amount of time, or do time trials. Whatever the outcome goal may be, performance goals train specifically to what you want. You wouldn’t start training for rock climbing if you’re not at all interested in a rock climbing goal. 

You get the point.


#3 – Process Goals – During

The most important goals. The type of training needed to perform the outcome goal. This relies solely on YOUR focus and EFFORT so nobody else influences your goals, it comes down to just you. The process goals set the foundation for success. 

You can always show up for the process goals as long as you show up for yourself. Other things can’t stop you because it’s your process. 

Think about what habits are in your control, and what will improve your overall performance

Example: 10k run

  • Put processes in place to stick to a schedule
  • Commit to training 4x/week
  • Devise a nutrition plan to support the training schedule 
  • Make sure you get recovery time
  • Mobility focus

All performance and outcome goals should be accompanied by process goals that way you’re reaching smaller, manageable milestones, that will positively influence your performance or the outcome. All of a sudden, everything feels like it’s in your control. 

It is important to analyze success as you go – not just in the end. 

Reflect on each training session and ask yourself: 

  1. What did I do well?
  2. What would I do differently?
  3. How do these process goals give me confidence? 
  4. How do they make me feel better prepared so you’re consistently pulling out the positives even if you had a bad session or competition

If outcome and performance goals don’t go as planned, you’ll be able to look back at your process goals and know that you did everything you could do to achieve your success!



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