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 overtraining 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.
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