Weekly Running Mileage Log

What this sheet is for

This sheet is for runners following a weekly training plan who need a single place to record every run before the numbers are forgotten. Whether you are building toward a 5 km, a half-marathon, or simply trying to run consistently, a weekly mileage log shows you whether your volume is rising, falling, or stalling — information that is easy to miss when sessions are scattered across phone apps or memory alone.

How to use it

Write the Monday date in the 'Week of' field at the top right. Each time you complete a run, fill in that day's row with the distance in kilometres or miles, your average pace, and an effort rating from 1 (very easy) to 10 (maximum). Rest days can be left blank or marked 'REST' in the distance cell. Use the 'Run Notes and Conditions' area beneath the table to record anything that affected performance — weather, terrain, fatigue, or niggles worth watching. At the end of the week, add up all distances for 'Total distance this week' and set a realistic figure in 'Next week's target distance'.

What is printed on the page

“Weekly Running Mileage Log” is laid out as notes and table: a 12-row date table with three value columns across the top, a large ruled notes area beneath it, and two summary fields at the foot. Under the title it reads “Track each run's distance, pace, and effort across a full training week.”, and the line at the foot of the page says “Recalculate your weekly mileage increase: stay within a 10% rise over the previous week to reduce injury risk.”.

The column headings slot holds three entries — “Distance (km/mi)”, “Avg Pace (min/km or mi)” and “Effort (1–10)” — so the sheet is already filled in for fitness rather than left as blank rows to label yourself.

The summary prompts slot holds two entries — “Total distance this week:” and “Next week's target distance:” — so the sheet is already filled in for fitness rather than left as blank rows to label yourself.

The remaining labels on the page are “Week of:” for the period label and “Run Notes & Conditions” for the notes heading.

Two things about this particular notes and table are settings rather than text, and “Weekly Running Mileage Log” has them set like this. Ruled notes is on: rule the notes area with writing lines instead of leaving it blank. Summary fields is on: include the two summary fields at the foot.

Tips

Log your run within an hour of finishing, while pace and effort are still accurate in your memory.

Use the notes area to flag any joint or muscle discomfort early; patterns across weeks are easier to spot on paper.

Compare this week's total against last week's before filling in the target distance, and apply the 10% rule shown in the footer.

The other layouts in this set

“Weekly Running Mileage Log” is one of three sheets in this set, each a different fixed layout filled for the same topic. “Daily Strength Training Log” uses the dated table layout and “30-Day Cardio Progress Log” uses the two-column log layout. Pick by how you work: the layout decides how much you write and where, not what the sheet is about.