Running Log

This Excel 97 template is something that I came up with to log my own running. I received the original template from Dead Runner Alan Rube. After working hard to learn a little about Excel, I started to tweak the spreadsheet to meet my own needs.

You are welcome to use this spreadsheet and modify as you like. If you find it useful let me know. If you have suggestions, let me know. Above all, this is a tool that I use, so unless I think I'll get some good use out of the idea myself, I'll probably not incorporate it. On the other hand, you never know.


The actual data entry is very simple. Just enter the date of your run, the distance in either miles or km, your time, your average heart rate if known, which pair of shoes you wore, run type, and any comments on the run you wish to make. There is also a place to record your daily weight as well as an optional chart to track menstrual cycles for the women.
From the above information, the running log will calculate;
  • Pace/mile & Pace/km
  • %Max Heart Rate using the Karvonen formula
  • Week to date, Month to date, Year to date, Lifetime, 7 day, and 30 day mileage totals.
  • Total miles on up to 5 pair of shoes (shoes can be changed out as you replace them)
  • Table listing number of miles each month, highest weekly, highest monthly, average weekly, average monthly, and the difference in total miles from your target goal mileage.
  • And if you want it will calculate most of the above in km instead of miles
  • The log will graph your weight as well as calculate a trend weight and BMI.
  • Other items as I think of them.
Training Plan:
The Template has a table where you can plan out your training. Enter the number of miles that you plan to run each day. It will give the total miles planned for the week and then record on the same table the actual miles run during the week. Weeks that are 25% above or below the planned mileage are highlighted.
The Log will also create several graphs that represent;
  • Week-to-date mileage
  • Month-to-date mileage
  • Running 7 day with 14 day moving average
  • Running 30 day totals with 30 day moving average
  • Various graphs showing distances run by run type
  • Progress in Running around the world and to the moon
  • Weight graphs
  • And maybe others I've forgotten
Race Record:
Enter your race distance and time in the race record and it will calculate your pace as well as highlight your PR's for any given race distance. It will also rate your performance using two different scales.
There is one page of calculators that you can use to calculate pace, distance, and/or time based on the the other two variable. There is also a Heart Rate calculator that will either give target HR or %MHR using the Karvonen formula. Additionally there is an experimental calculator that tries to predict pace on a hill based on pace on a flat. It doesn't really work yet.

Screen shots:

These screen shots are from the log, they should give you an idea of what the log looks like.

Download Running Log template:

Keep in mind that this is just a template for Microsoft Excel 97. It isn't going to do you any good unless you are running Excel 97 or later. The template is located in a self-extracting archive along with a readme.txt file.

Download the archive into a directory of your choice then run it. The template "runlog.xls" and the readme file will be extracted into whatever directory that you wish. I suggest using the directory that Excel looks for its own documents (most often this is your "My Documents" directory).

Read the readme file for more info on how to initially start using the template. It is really pretty easy. I've locked the cells that contain the calculations so that you can't accidentally mess it up. For those that are interested, the password to unlock the worksheets is "dead".

Download the archive.

Non Windows Users:

For those of you that are using another platform other than Windows, here is just the spreadsheet file itself, logrun.xls, and the readme.txt.

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David S. Hays, O.D.,