Ep 43: Goal Based Training

Welcome to the 43rd episode of The World of Running! In this episode, we’ll dive deep into goal-based training—a strategy designed to help runners improve by tailoring their training toward specific targets. Whether you’re working on shaving minutes off your personal best or chasing a big milestone like qualifying for the Boston Marathon, setting clear, realistic goals is the key.

Key Topics Covered:

• What is goal-based training? How to set realistic goals.
• Managing burnout and avoiding injury.
• Breaking down goals into intermediate milestones.
• Training strategies to move from current fitness levels to ambitious goals.
• How to balance endurance, speed drills, and tempo runs.
• Validating your goals during the training cycle.
• Tune-up races and the role of goal-paced runs.
• Signs of over-training or burnout, and when to lock in your race-day goals.

Aditi Pandya

Aditi is a seasoned endurance runner and the host of The World of Running podcast. She qualified for the 2024 Boston Marathon, has numerous podium finishes in Indian races, and holds a personal best of 3:37:06 in the marathon. Learn more about her at aditipandya.com.

Aravind Ajad Yarra

Aravind is the co-founder of GeeksOnFeet and also the producer of The World of Running podcast. He is an experienced marathoner with a personal best of 3h:23m. He’s deeply involved in running science, mechanics and data based training. Aravind shares his experience with goal-based training and helps runners set realistic, data-driven milestones to keep improving.