running journal

page LINKS

(PDF Format. Size - 8.5"x11")

Click on title links below to get files.


workout Log Calendar

INSTRUCTIONS: Input your total mileage for each day you run. Write in the weekly total at the end of the week. Write in the monthly total at the end of the month. The calendar is kept very general in order to be adapted to any year.

You can also use it to simply check off the days that you did certain workouts. It’s great for setting a schedule or just keeping track of what days you run or exercise - put a "/" on the days you plan to run, and an "X" on the days you got it done.


Daily journal pages

Suggested: Print double sided, fold in half, staple in the fold crease to bind into book form. Or 3 hole punch at top and toss into a binder.

Fill these out every time you run. In the Workout Details section, you could include any of the following that apply:

  • specific workout details (what did you do)

  • pacing info, and notable times if you timed anything

  • goals

  • accomplishments and challenges

  • who you ran with

  • anything else you want to note

Results Log

Log your race times and other timed runs.


Why keep a running journal?


Journals put it all into perspective and keep you in touch with your running. They make it more personal by enforcing ownership of your running and the process of your development, and they keep you motivated.

Kids and adults, regardless of cognitive ability, benefit! Journals are a fun, fantastic tool and sidekick. Even if the most you can do is note the weather, how far you went, and maybe how you felt, you have a wonderful record and pattern of your activity and progress and will be more personally engaged in the activity. 

Keeping a journal of your running can help to:

  • keep you motivated, develop routine, learn persistence.

  • bring mental awareness of your experience (whether simply recalling the weather and how you felt, recalling your challenges and accomplishments, or analyzing your performance, etc.).

  • track your progress over weeks, months, and years.

  • find patterns: patterns of motivation; possible causes of injury; energy levels; or overtraining (for more advanced runners).

Whether you thrive on recording details or find it mundane and pointless, in time you will have a very cool record of how you progressed and what you accomplished, and even if you don't keep at it...years from now you may look back at it with a sense of nostalgia, pride, and rekindled motivation.