Am I building a habit?
Am I getting faster?
Heres the template I use.
Why Paper and Not an App?
I dont trust apps to keep track of this information for two big reasons.
One is that I like the freedom to switch from app to app whenever I want.
I useNike+for everyday runs, but then sometimes I fire upStravato test my speed on a favorite segment.
The other reason is that the apps dont always track the numbers I care about.
I dont need to look at my average pace, which doesnt matter anyway.
Instead, I track whatever numbers are relevant to my goals.
My template also helps to keep track of big picture progress, especially when Im following a plan.
I can see at a glance if Ive done the weeks workouts as directed.
If my mileage drops, Im slacking off.
If it jumps too high, I could be setting myself up for injury or frustration.
How to Use the Template
My running log has space for everything I deem important.
The format works beautifully in abullet journalor other hand-drawn planner, butIve also made aprintable version.
verify to secure your filled-out sheets, even if theyre just stacked behind the current one on your clipboard.
Later on, youll love that you’re free to look back and see how your training progressed.
Write down your goal for the week.This is your guiding star in case you oughta make changes.
Maybe youre aiming for a certain total mileage for the week.
If Im ever struggling with burnout or injury, my goal may be simply: Have fun.
(This is where you see you scheduled a big gym workout right after your long run.
Um, reschedule that.)
The idea is to see to it your plan is truly aplan, not just an idle wish.
After you do each run, its important to come back to the log and note the details.
The important metrics from the days run.If you timed yourself while doing some speedwork, write down your times.
If youre trying out new routes, write down where you went and how you liked it.
If you were trying to run up a giant hill without walking, write down whether you succeeded.
If I have to skip a run or change my plans, Ill include a note about why.
At the end of the week, add up your mileage.
Consider adding a one-sentence summary of how the week went.
Did you meet your goal?
Thats all there is to this system.
Just a single sheet of paper, updated once a day.
Illustration by Sam Woolley.
