Contents
Running Training Log Template
A comprehensive weekly training log for runners. Track runs, workouts, cross-training, sleep, nutrition, and how you feel to optimize your training.
Weekly Running Training Log
Use this template to track your training, monitor patterns, and optimize performance. Fill out daily entries and weekly summaries to build a complete picture of your training.
Week of: __ to __
Goal Race: __ Training Phase: ☐ Base ☐ Build ☐ Peak ☐ Taper ☐ Recovery
Weekly Goals
| Goal Type | This Week's Goal | Result |
|---|---|---|
| Total Miles | ||
| Long Run | ||
| Quality Sessions | ||
| Sleep Average | ||
| Other |
Daily Training Log
Monday
Date: __
| Metric | Value |
|---|---|
| Run Type | ☐ Easy ☐ Long ☐ Tempo ☐ Intervals ☐ Race ☐ Rest |
| Distance | **__** miles |
| Time | **__** (h:mm:ss) |
| Avg Pace | **__** /mile |
| Avg HR | **__** bpm |
| Route/Location | |
| Weather | Temp: __°F Conditions: **____** |
Workout Details (if quality session):
_________________________________________________________________
_________________________________________________________________
How It Felt: ☐ Great ☐ Good ☐ OK ☐ Rough ☐ Bad
Energy Level (1-10): __
Sleep Last Night: **__** hours Quality: ☐ Good ☐ Fair ☐ Poor
Notes:
_________________________________________________________________
_________________________________________________________________
Tuesday
Date: __
| Metric | Value |
|---|---|
| Run Type | ☐ Easy ☐ Long ☐ Tempo ☐ Intervals ☐ Race ☐ Rest |
| Distance | **__** miles |
| Time | **__** (h:mm:ss) |
| Avg Pace | **__** /mile |
| Avg HR | **__** bpm |
| Route/Location | |
| Weather | Temp: __°F Conditions: **____** |
Workout Details (if quality session):
_________________________________________________________________
_________________________________________________________________
How It Felt: ☐ Great ☐ Good ☐ OK ☐ Rough ☐ Bad
Energy Level (1-10): __
Sleep Last Night: **__** hours Quality: ☐ Good ☐ Fair ☐ Poor
Notes:
_________________________________________________________________
_________________________________________________________________
Wednesday
Date: __
| Metric | Value |
|---|---|
| Run Type | ☐ Easy ☐ Long ☐ Tempo ☐ Intervals ☐ Race ☐ Rest |
| Distance | **__** miles |
| Time | **__** (h:mm:ss) |
| Avg Pace | **__** /mile |
| Avg HR | **__** bpm |
| Route/Location | |
| Weather | Temp: __°F Conditions: **____** |
Workout Details (if quality session):
_________________________________________________________________
_________________________________________________________________
How It Felt: ☐ Great ☐ Good ☐ OK ☐ Rough ☐ Bad
Energy Level (1-10): __
Sleep Last Night: **__** hours Quality: ☐ Good ☐ Fair ☐ Poor
Notes:
_________________________________________________________________
_________________________________________________________________
Thursday
Date: __
| Metric | Value |
|---|---|
| Run Type | ☐ Easy ☐ Long ☐ Tempo ☐ Intervals ☐ Race ☐ Rest |
| Distance | **__** miles |
| Time | **__** (h:mm:ss) |
| Avg Pace | **__** /mile |
| Avg HR | **__** bpm |
| Route/Location | |
| Weather | Temp: __°F Conditions: **____** |
Workout Details (if quality session):
_________________________________________________________________
_________________________________________________________________
How It Felt: ☐ Great ☐ Good ☐ OK ☐ Rough ☐ Bad
Energy Level (1-10): __
Sleep Last Night: **__** hours Quality: ☐ Good ☐ Fair ☐ Poor
Notes:
_________________________________________________________________
_________________________________________________________________
Friday
Date: __
| Metric | Value |
|---|---|
| Run Type | ☐ Easy ☐ Long ☐ Tempo ☐ Intervals ☐ Race ☐ Rest |
| Distance | **__** miles |
| Time | **__** (h:mm:ss) |
| Avg Pace | **__** /mile |
| Avg HR | **__** bpm |
| Route/Location | |
| Weather | Temp: __°F Conditions: **____** |
Workout Details (if quality session):
_________________________________________________________________
_________________________________________________________________
How It Felt: ☐ Great ☐ Good ☐ OK ☐ Rough ☐ Bad
Energy Level (1-10): __
Sleep Last Night: **__** hours Quality: ☐ Good ☐ Fair ☐ Poor
Notes:
_________________________________________________________________
_________________________________________________________________
Saturday
Date: __
| Metric | Value |
|---|---|
| Run Type | ☐ Easy ☐ Long ☐ Tempo ☐ Intervals ☐ Race ☐ Rest |
| Distance | **__** miles |
| Time | **__** (h:mm:ss) |
| Avg Pace | **__** /mile |
| Avg HR | **__** bpm |
| Route/Location | |
| Weather | Temp: __°F Conditions: **____** |
Workout Details (if quality session):
_________________________________________________________________
_________________________________________________________________
How It Felt: ☐ Great ☐ Good ☐ OK ☐ Rough ☐ Bad
Energy Level (1-10): __
Sleep Last Night: **__** hours Quality: ☐ Good ☐ Fair ☐ Poor
Notes:
_________________________________________________________________
_________________________________________________________________
Sunday
Date: __
| Metric | Value |
|---|---|
| Run Type | ☐ Easy ☐ Long ☐ Tempo ☐ Intervals ☐ Race ☐ Rest |
| Distance | **__** miles |
| Time | **__** (h:mm:ss) |
| Avg Pace | **__** /mile |
| Avg HR | **__** bpm |
| Route/Location | |
| Weather | Temp: __°F Conditions: **____** |
Workout Details (if quality session):
_________________________________________________________________
_________________________________________________________________
How It Felt: ☐ Great ☐ Good ☐ OK ☐ Rough ☐ Bad
Energy Level (1-10): __
Sleep Last Night: **__** hours Quality: ☐ Good ☐ Fair ☐ Poor
Notes:
_________________________________________________________________
_________________________________________________________________
Weekly Summary
Running Totals
| Metric | This Week | Last Week | Trend |
|---|---|---|---|
| Total Miles | ↑ ↓ → | ||
| Total Time | |||
| Number of Runs | |||
| Long Run Distance | |||
| Quality Sessions | |||
| Rest Days |
Run Distribution
| Run Type | Miles | % of Total |
|---|---|---|
| Easy | ||
| Long | ||
| Tempo/Threshold | ||
| Intervals/Speed | ||
| Race | ||
| Total | 100% |
Recovery Metrics
| Metric | Average | Notes |
|---|---|---|
| Sleep (hours) | ||
| Sleep Quality | ||
| Energy Level (1-10) | ||
| Resting HR (if tracking) |
Cross-Training & Strength
| Activity | Duration | Notes |
|---|---|---|
Body Status
Soreness/Niggles:
_________________________________________________________________
Illness/Health:
_________________________________________________________________
Weight (if tracking): **__**
Weekly Reflection
What Went Well
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
What Could Improve
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
Key Workout Performance
_________________________________________________________________
_________________________________________________________________
Patterns Noticed
_________________________________________________________________
_________________________________________________________________
Adjustments for Next Week
_________________________________________________________________
_________________________________________________________________
Looking Ahead
Next Week's Plan
| Day | Planned Workout | Notes |
|---|---|---|
| Mon | ||
| Tue | ||
| Wed | ||
| Thu | ||
| Fri | ||
| Sat | ||
| Sun |
Target Weekly Mileage: **__**
Key Workouts:
_________________________________________________________________
Focus Areas:
_________________________________________________________________
Monthly Progress (fill weekly)
| Week | Miles | Long Run | Quality Sessions | Notes |
|---|---|---|---|---|
| 1 | ||||
| 2 | ||||
| 3 | ||||
| 4 | ||||
| Total |
PR Tracker
| Distance | Current PR | Date Set | Goal PR |
|---|---|---|---|
| 1 Mile | |||
| 5K | |||
| 10K | |||
| Half Marathon | |||
| Marathon |
Shoe Log
| Shoe Model | Start Date | Miles Logged | Status |
|---|---|---|---|
| ☐ Active ☐ Retired | |||
| ☐ Active ☐ Retired | |||
| ☐ Active ☐ Retired |
Replace shoes every 300-500 miles
Soreness/Pain Log
| Area | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
Rate 0-3: 0=none, 1=mild, 2=moderate, 3=severe
Tips for Effective Logging
- Log immediately: Record runs right after finishing while details are fresh
- Be honest: Note how runs actually felt, not how you wanted them to feel
- Track patterns: Sleep, energy, and "feel" data reveals trends before injury
- Review weekly: Spend 5 minutes reviewing patterns each week
- Compare monthly: Look for progress and warning signs month-over-month
For digital tracking that syncs with your Strava data, use the TrainingPlan.dev Dashboard.
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