A 3% improvement from one year to the next is high but realistic goal. You may improve more then 3% but aiming for this mark is a good end of the season target.

1. Convert your previous best mark into total seconds

1. Multiply your previous best mark by .97
2. Convert your mark back to minutes and seconds

1. Convert your previous best mark into total inches
2. Multiply your previous best mark by 1.03
3. Convert Your Mark back to feet and inches

Example: A person who ran 22.79 in the 200 the year before

22.79 x .97 = 22.10 the goal for the new season.

Example: A person who ran 50.15 in the 400 the year before

50.15 x .97 = 48.64 the goal for the new season.

Example: A person who ran 4:50.15 in the 1500 the year before

(4 x 60) + 50.15 = 290.15 seconds

290.15 x .97 = 281.45 seconds = 4:41.45 new goal for the year

Example: Discus Thrower who threw 127 ft. 10 inches

(12 x 127) + 10 = 1534 inches

1534 x 1.03 = 1580 inches or 131 feet 8 inches new goal

3% is high achievable goal to aim for. Once the 3% mark has been reached you can reset your goal.

Consistency in performance is far more important then a one time super performance. From consistency comes long term development and improvement.