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2026 SMART Goals: A Simple Plan to Start Strong

2026 SMART Goals: A Simple Plan to Start Strong

Dec 18, 2025

TL;DR

  • Most New Year’s goals fail because they’re too vague to track. If you cannot measure it, you cannot manage it.
  • SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound 1.
  • A “weight loss” goal becomes easier when you attach it to a plan and a deadline, like training for a local event.
  • Example: build a 10K under 60 minutes goal around the Crescent City Classic, an annual New Orleans 10K held the Saturday before Easter 2.
  • Use checkpoints (week 4, week 8, week 11) to stay motivated and adjust early, before race day surprises.
  • Want a step-by-step template? Download the FREE 2026 SMART Goals Planner when you sign up for the MaxWell Nutrition email newsletter (at the bottom of the article).

 

Why New Year’s goals fall apart (and it is not a willpower problem)

Most people do not fail because they “lack motivation.” They fail because the goal is written in a way that is impossible to follow. A goal like “I want to be healthier” or “I want to lose weight this year” sounds good, but it does not tell you what you are doing, how you will track progress, or when you will know you have succeeded.

Training vs. “just working out”

Here is the mindset shift. Training is structured and purposeful. “Working out” can be great for stress relief and general health, but it is often random, so results are harder to measure. SMART goals create a target. A training plan creates the roadmap.

SMART goals in plain English

SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound 1. It is a simple framework that turns a good intention into an action plan you can execute.

Vague goal (contrast)

“I want to lose weight this year.”

The SMART goal example: Crescent City Classic 10K (under 60 minutes)

New Orleans gives us a perfect built-in deadline. The Crescent City Classic 10K is a local tradition and an approachable distance for many first-timers 2. A 10K is a medium-distance goal. It is long enough to require a plan, and it is short enough to train for safely with smart progressions.

SMART Goal sentence 

“By the Crescent City Classic in mid-April, I will run the 10K in under 60 minutes by following a structured medium-distance training plan designed to build endurance with recovery and injury prevention in mind, progressing my weekly miles, keeping most runs easy, adding one longer run each week, and supporting it with strength work.”

Make it measurable with checkpoints

“And to keep it measurable, I’ll use checkpoints: by week 4 I can run 3 miles continuously, by week 8 I can run 5 miles continuously, and by week 11 I complete a practice 10K so race day isn’t a surprise.”

What “achievable” looks like for real people

Achievable does not mean “easy.” It means realistic for your life. If you are busy, you do not need perfection. You need a plan you can repeat. A great baseline for health and fitness is building toward consistent weekly movement, like the widely used guideline of 150 minutes of moderate activity per week, plus strength training on at least 2 days 3, 4.

A simple weekly structure that supports endurance and recovery

If your goal is to run a stronger 10K and stay healthy, your week needs three ingredients: easy running, one longer run, and strength plus recovery.

  • 2 to 3 easy runs per week (conversational pace)
  • 1 long run per week (gradually increasing over time)
  • 1 quality session (optional): short intervals or tempo work once you have a base
  • 2 strength sessions per week (legs, hips, and core)
  • 1 to 2 true recovery days (walks, mobility, sleep, hydration)

How to avoid burnout (the injury-prevention part)

Most people get in trouble by doing too much, too soon. Your body adapts during recovery, not during the hardest session. Most runs should feel easy, and you should be able to finish the week feeling like you could repeat it. If you are constantly sore, losing sleep, or dreading sessions, the plan needs adjusting, because consistency beats intensity.

Build your own SMART goal in 5 minutes

  1. Pick your event or deadline: mid-April is your time-bound anchor.
  2. Choose one measurable outcome: 10K under 60 minutes.
  3. Choose one weekly metric: weekly miles, number of runs, or longest run.
  4. Add 2 to 3 checkpoints: week 4, week 8, week 11.
  5. Protect recovery: schedule rest like it is part of training.

Download the 2026 SMART Goals Planner

If you want a clean template you can fill out in one sitting, sign up for MaxWell Nutrition email news letter and receive my 2026 SMART Goals Planner and discount on your first order! (Scroll down to sign up.) It is designed to help you write the goal, pick your weekly metric, set checkpoints, and build a realistic schedule you can stick to.

Quick note

This article is educational and not medical advice. If you have a medical condition, are returning from injury, or have concerns about exercise safety, check with a licensed clinician before starting a new training plan.


Want to dive deeper in the research? Check out these References below::

  1. Doran, G. T. (1981). “There’s a S.M.A.R.T. Way to Write Management’s Goals and Objectives.” Management Review, 70(11), 35–36. PDF ↩︎
  2. Crescent City Classic 10K (official site). Event overview and FAQs. ccc10k.com ↩︎
  3. CDC. “Adult Physical Activity Guidelines.” cdc.gov ↩︎
  4. American College of Sports Medicine (ACSM). “Physical Activity Guidelines.” acsm.org ↩︎

Spencer Shilstone