How to use the running log printable
- Choose miles or kilometers and optionally type a title and the runner's name.
- Enter your runs: date, distance and time. Time can be 40:00, 1:05:30 or a number of minutes. The pace is worked out for you.
- Add blank rows to write more runs by hand later.
- Print the log or save it as a PDF. Totals and the average pace print under the table.
Formula
Pace per mile or kilometer = time in seconds / distance, rounded to the nearest second
Total distance = sum of the distances Total time = sum of the times
Average pace = total time / total distance
Average pace uses totals, so a long run counts for more than a short one.
Three runs in a week
5 miles in 40:00 is 2,400 seconds over 5 miles, which is 480 seconds, an 8:00 pace per mile. 3.1 miles in 27:45 is 1,665 seconds over 3.1, which is 537.1, rounded to 8:57. 6 miles in 51:00 is 3,060 seconds over 6, which is 8:30.
The three runs add up to 14.1 miles in 1:58:45, so the average pace is 7,125 / 14.1 = 505 seconds, which is 8:25 per mile. In kilometers, 10 km in 52:30 is 3,150 seconds over 10, which is 315 seconds, a 5:15 pace per kilometer.
Reading the pace
Pace is how long one mile or kilometer takes, so a smaller number means a faster run. Because it is time divided by distance, two runs with different lengths can be compared on the same footing. The sheet shows pace to the nearest second.
Time can be typed as minutes and seconds, as hours, minutes and seconds, or as a plain number of minutes. A message points out any run whose time cannot be read, rather than guessing.
A log you can keep
Print a few pages, or leave blank rows so that you can add runs through the week. The log is a record sheet and makes no claim about training or health. To work out a pace or finish time for a race distance, use the pace calculator and the race time predictor.
Strength and cross training can go in the workout planner, and the habit tracker keeps a daily streak. Everything is made in your browser and nothing you type is uploaded.
Assumptions and limits
- Distance is in miles or kilometers, as chosen, and is not converted between them.
- Pace is time divided by distance, rounded to the nearest second.
- Blank rows are left for hand entries and are not counted in the totals.
- No effort, heart rate or elevation is recorded.
Frequently asked questions
How is running pace calculated?
Divide the time by the distance. 5 miles in 40 minutes is 8 minutes per mile, written 8:00.
What time formats can I type?
Use 40:00 for minutes and seconds, 1:05:30 for hours, minutes and seconds, or a plain number such as 40 for minutes.
How is the average pace worked out?
It divides the total time by the total distance, so longer runs weigh more than short ones.
Can I switch between miles and kilometers?
You can choose either unit for the whole sheet. The tool does not convert distances you have already entered.