Weekly Running Mileage Spreadsheet

Who this is for

Every run, added up by the week. Log each run with its distance and time, and the sheet works out your pace and a running total for the week, with a weekly table that shows how each week compares with the one before.

Runners of any level who want to see their weekly distance build up, whether they are heading for a race or just keeping a habit going.

What this helps you track

• Each run with its type, distance, time, route and how it felt
• Pace for each run, worked out from your own distance and time
• A week-to-date distance that builds up as the runs go in
• Weekly totals of distance, time and runs, and the change on the week before
• The longest run and the average distance per week over the period

How to use it

1. Write your name, the period the sheet covers and whether you log in kilometres or miles.
2. Number the weeks from 1 and give every run that week's number, one row per run.
3. Enter the distance and the time in minutes; pace and the week-to-date total fill in by themselves in the browser and the workbook.
4. At the end of each week, copy the final week-to-date figure and the week's time and run count into the weekly totals table.
5. The change on the previous week is worked out for you; on paper, subtract the week above.
6. Read the period totals in the summary and start a new sheet for the next block.

Formats

• Printable PDF (A4 and US Letter)
• Fillable PDF with form fields
• Fill in online, saved in your browser
• Excel / Google Sheets workbook

The printable is laid out inside a box that fits both A4 and US Letter, so the two files are identical and neither one is scaled. The fillable PDF has real form fields. The workbook uses plain formulas only — SUM, IF, COUNTIF and the like — so it opens in Excel, LibreOffice and Google Sheets without anything breaking, and every calculated cell is grey so you can see which figures it worked out.

How to print

Download the A4 or US Letter file to match the paper in your printer, open it in a PDF reader and print at 100% — not "fit to page", which shrinks the writing space. Both files leave a 14 mm margin, which clears the unprintable edge on home printers. To print the online version with your entries in it, use the Print this sheet button, which prints only the sheet and none of the page around it. More on printing.

Questions

How is pace worked out?

Time in minutes divided by distance, so it reads as minutes per kilometre or per mile depending on your unit. It is shown as a decimal, so 5.5 means five and a half minutes.

Why copy weekly figures by hand?

The run table keeps a running week-to-date total, and the last row of each week holds the week's distance. Copying it into the weekly table keeps the week-on-week comparison simple on paper as well as on screen.

Does it say how much I should increase each week?

No. It shows the change you actually made. Any limit on weekly increases is for you, your plan or your coach to set; the sheet supplies no targets.

Can I log treadmill runs?

Yes. Write treadmill in the route column and enter the distance and time from the machine. The run type list includes an Other option for anything that does not fit.