Goal setting: short term VS long term

As a swimmer or cross country runner, you probably hear a lot about goals—set goals, chase goals, write your goals down. But no one really explains how to set goals in a way that actually helps during a long, tough season.

When done right, goal setting can give your training direction, keep you motivated, and help you push through hard days. When done wrong, it can create pressure, frustration, and disappointment. Learning how to balance short-term and long-term goals is especially important for young endurance athletes.

Swimming and cross country aren’t sports where progress shows up overnight. Improvement is slow, and results often lag behind effort. Goals help you stay focused when it feels like nothing is changing.

Having clear goals gives your training purpose. Instead of just “getting through” practice, you know what you’re working toward. This can make hard workouts feel meaningful rather than draining.

Long-term goals are the bigger achievements you want to reach over a season or a year. These might include:

• Hitting a personal best

• Qualifying for championships

• Making a certain team or lineup

• Feeling stronger and more confident by the end of the season

  
  

These goals are important because they give you direction. However, long-term goals can sometimes feel far away, especially early in the season. If you focus only on them, it’s easy to get discouraged.

Short-term goals are the small, daily or weekly targets that help you move toward your long-term goal. These are especially powerful for young athletes because they focus on effort, not just results.

Examples of short-term goals include:

• Holding good technique when you’re tired

• Starting races more controlled

• Staying mentally positive during hard sets

• Fueling and hydrating properly

  
  
  
  

These goals are things you can control every day, which makes them more motivating and less stressful.

One of the most helpful things to understand as a young athlete is the difference between process goals and outcome goals. Outcome goals focus on results, like times, placements, or winning. Process goals focus on how you perform, like effort, mindset, and technique.

You can’t always control outcomes, but you can always control your process. Athletes who focus on process goals tend to stay more confident and consistent, even when results don’t go their way.

It can be tempting to set a long list of goals, but having too many can be overwhelming. Instead, choose:

• One long-term goal

• Two or three short-term goals

A clear way to lay out your goals are through SMARTE targets:

S- specific: is it related to your sport and position

M- Measurable: Can your progress be measured?

A- Achievable: Is it too easy or too hard?

R- Realistic: Similar to achievable, Can it be done?

T- Time bound: set it in a period of time, such as a season

E- Evaluated: Will you evaluate it before, during, and after

This keeps your focus clear and prevents unnecessary pressure. Goals should guide you, not stress you out. Goals aren’t meant to be permanent. As the season goes on, your fitness, mindset, and priorities may change—and that’s okay.

Checking in on your goals every few weeks helps you stay realistic and motivated. Adjusting a goal isn’t quitting; it’s being smart and self-aware. There will be times when you work hard and still don’t see immediate improvement. This can be frustrating, especially for young athletes who care deeply about their sport.

Remember that progress isn’t always linear. Trust the process, stay consistent with your short-term goals, and remind yourself that effort still counts, even when results don’t show it yet.

Goal setting isn’t about pressure or perfection. It’s about giving your training direction and helping you stay focused through the ups and downs of a season.

By balancing long-term goals with realistic short-term goals, you give yourself the best chance to improve—not just as an athlete, but as a person.