How to create a running log for training

Use a run log to track your running mileage and plan future workouts. I use this spreadsheet to track all workouts per week.

Instructions

Difficulty: Easy

Things You’ll Need:

• excel or spreadsheet program

1. Open blank worksheet
2. Label the first row as follows:
   Row A1 to G1 label Monday through Friday
   Row H1 "weekly miles"
   Row I1 "average weekly miles"
   Row K1 "number of days run"
   Row L1 " average days run"
   Row M1 "Total miles run to date"
   Row N1 "Miles to goal"
3. In Row A2-G2 enter date.
   Row A3 to G3 enter daily run. For example: I ran 7 miles on a treadmill in 60 minutes today. My entry is as follows 7MiTM 1:00:00 (8:34). I also use RR for road run, TR for track run.
4. Column H- enter miles as the week goes on
   Column I- average weekly miles (not used to a least second week) enter formula =sum of column H divided by number of weeks on log
   Column J- average miles per run =h3/k3
   Column K- enter number of days run in the current week
   Column L- avg number of days run =sum of k divided by number of weeks on log
   Column M- Miles run =sum of column H
   Column N- miles to goal =goal mileage -cell m of that row

Tips & Warnings

• easy to modify for individual use, add average pace or any other goal
• color coding can be used for different workouts. ie pace runs, fartleks, etc
• don't be afraid to estimate mileage