Running Log Template

How to Use This Log

1. Fill in one row after every run, ideally within an hour while you remember how it felt.

2. Distance and time come from your watch, app, or a mapped route. Pace = time ÷ distance (e.g. 30 min ÷ 5 km = 6:00 min/km).

3. Effort (1–10): 3–4 is easy chat pace, 6–7 is tempo, 8+ is hard. Most runs should be easy.

4. Sleep: hours slept the night before.

5. Feel: 😀 great / 🙂 fine / 😐 meh / 😣 rough. Add a word on anything sore.

6. Fill in the weekly summary on Sunday. Look for patterns: do poor-sleep nights lead to rough runs? Is one spot getting sore every week?

If a niggle shows up in your notes three runs in a row, take a couple of rest days, and get it checked by a doctor or physiotherapist if it doesn't settle.

Goal & Gear

• My current goal: ______________________________

• Goal race / date: ______________________________

• Shoes in use: ________________ Started using on: ____________

• Approx. distance on shoes so far: ______

Week of: ____________________

Strength / cross-training this week:

Weekly Summary

• Total distance: ______ Total running time: ______

• Number of runs: ______ Longest run: ______

• Average sleep: ______ hrs

• Best run and why: ______________________________

• Anything sore? ☐ No ☐ Yes — where: ______________

• Next week I will: ☐ Build ☐ Hold steady ☐ Take it easier

Monthly Overview

Month reflection:

• What went well: ______________________________

• What got in the way: ______________________________

• One change for next month: ______________________________

Personal Bests

Sample product from a Fora-made demo creator page.