The document outlines a SMART goal to improve cardio fitness by achieving a 15 minute 2 mile time within 5 weeks. It details the plan to track progress twice weekly on the treadmill and explains how the goal is specific, measurable, attainable, realistic and timely. Tables show steady improvement over 5 weeks, with the goal being achieved on May 8th. Diet, sleep, and additional cardio sessions were changed to support the goal. Struggles with a weak knee improved with continued exercise. The goal was successfully met, leaving the individual feeling prepared for a career in forest firefighting.

1. By Christopher Harle

2.  S-Specific
 M-Measurable
 A-Attainable
 R-Realistic
 T-Timely

3.  S – Increase cardio fitness by attaining a 15:00
minute 2 mile time.
 M – Using the treadmill machine I will keep track
of time and distance two times a week.
 A – This is very attainable because I use the gym
4 to 5 times a week already and have a fitness
center at my disposal over 14 hours a day
Monday through Friday.
 R – I have a high fitness motivation and when I
was a three sport athlete in high school a 7:30
mile time was expected.
 T – I had started this goal during spring break
and I have been working towards this since then.

4.  As I had said before I have had
this goal since spring break
because I had intentions of
joining a forest firefighting
crew since the winter and knew
that cardio would be essential.
I already have a very strict gym
schedule by going 4 to 5 times
a week. I decided that after
hearing I would not be
firefighting this summer that I
would continue this goal and
associate with this final
presentation.

5. Date: 4/10 4/17 4/24 5/1 5/8
Tuesday 17:40 17:34 16:56 16:33 15:00
Date: 4/12 4/19 4/26 5/3 5/10
Thursday 17:33 16:59 16:50 16:12 14:45

6.  Changed Diet • Sleep Routine • Other Changes
I knew that I would not With adding more Before the motivation to
be able to just jump activity into my firefight I had very little
into this and get it lifestyle I knew I would cardio in my fitness
solely on exercise, but need more rest to get schedule. Aside from
more than that would me through each day the two mile runs twice
be needed. I changed while adding a two- a week, on Monday
my eating habits mile run. I attempted Wednesday and Friday I
significantly. Not a set to be in bed by would include a short
diet but kept away from midnight each night bike ride or one mile
things like soda, so I could guarantee run to supplement my
sweets, fried foods. In at least 8 hours sleep new cardio ambitions.
place I incorporated each night. This
more protein, meant doing
vegetables and fruits. homework and my
other activities earlier
to allow for the
addition of a cardio
workout.

7.  I found myself
struggling at first
because of a weak
knee from previous
injury.
 As I continued it
strengthened more and
I felt much better after
each workout.
 By the end of the five
week period I found
myself enjoying the
workout significantly!

8.  I was able to achieve my goal of a 15:00
minute mile in 5 weeks starting during the
week of April 8th 2012. I was able to do this
because of added enjoyment from cardio. I
found it relaxing and benefitting my
workouts significantly. Aside from the
documented runs twice a week I was running
or biking 3 other times a week to help reach
the goal. This was a great goal that helped
me feel much better about myself and has
prepared me as forest firefighter.