Set small, attainable goals. If you have an ambitious goal, such as running your first marathon, make sure that you have smaller, attainable goals with measurable results along the way. They'll help you track your progress and prevent you from getting bored or discouraged. If your goal is to complete a half-marathon, first try to run a 10K or shoot for a personal record in the 5K. An added benefit of setting smaller, attainable goals is that even if you don't meet your ultimate goal, you'll still have achieved other accomplishments along the way.

三、制订几个能够做到的小目标。如果你有一个雄心勃勃的计划，比如要参加你人生中的第一场马拉松，那么就需要设立一些能够做到的、在整个过程中可以衡量成绩的小目标。这些目标可以帮助你追踪自己的进步，并防止你在中途感到烦闷气馁。比如，若你的目标是完成马拉松的一半距离，那么首先试试跑10000米或冲击5000米的个人纪录。而设定能够做到的小目标的另一个好处是，即使无法达到终极目标，你也在这个过程中取得了其中的一些成绩。

Pick some fun goals, too. Not all your running goals have to be performance-related. Come up with some creative goals, such as running a race on a holiday, running a race for charity, or reading a book about running. Non-performance-related goals can keep you from getting totally discouraged if you get off track from your other goals.

四、还要制订一些有趣的目标。不是所有的跑步目标都必须与你的成绩相关。想一些有创意的目标吧，比如在假日举办赛跑，或搞慈善赛跑，或者阅读一本关于跑步的书籍。如果你放弃了其它目标，这些与成绩无关的目标也能防止你感到完全的挫败。