Training and Session Log
Record what you actually did in each session, so progress over a block is something you can look at rather than something you try to remember.
FT-01 1 page
Fitness and training · FT-03
Running Training Plan Sheet
A free printable training plan sheet — your plan for the block week by week, with what you actually ran written beside it. No programme printed.
Download Free · no sign-up
One page. Choose your paper size — both versions are laid out identically, so neither one gets shrunk to fit.
Print it and write on it
Fill it in type and save
The fillable versions have real form fields — open them in any PDF reader, type into them and save. Printing help.
What this sheet is for
Hold a training block on one page with planned and actual side by side, which is the comparison that tells you whether the plan survived contact with your life.
Who it is for
Runners working towards an event — a first 10k through to a marathon — following their own plan or a coach's.
How to use it
- Write your goal, the date and where the plan came from at the top.
- Fill the planned column in at the start of the week.
- Fill the actual column in on the day, including the days you did nothing.
- Note niggles as they appear. The pattern is only visible in writing.
- Keep completed blocks — the next one is planned from them.
What is on the sheet
One page, top to bottom:
Printed under the title: Your plan for the block, week by week, with what you actually ran written beside it.
Your plan goes in the blanks. This sheet contains no training plan. No distances, paces, mileage build-up or taper are printed, and none are implied. Those come from your coach, your plan or your own experience, and a printed schedule on a free download is how people get injured following a stranger's programme. Nothing here is training or medical advice.
How to use this sheet
- Write your goal, the date, and where the plan came from at the top.
- Fill the planned column in at the start of the week.
- Fill the actual column in on the day, honestly, including the days you did nothing.
- The comparison between the two columns is the whole point of the sheet — not the total.
Write-on lines: Runner · Goal event and date · Plan taken from · Block starts
The block, week by week
Table, 4 rows: Week · From · Planned — key sessions · Planned total · Actual total · How the week went · Niggles
Race week
Write-on lines: Kit laid out · Travel and start time · Fuelling plan you have decided · Target · Result · What worked · What to change
Questions
Where is the training plan?
There isn't one, deliberately. No distances, paces, mileage build-up or taper are printed here. Those depend on your history, your injuries, your age and how much time you actually have, and following a stranger's printed schedule is a common way to get injured. Bring a plan from a coach or a source you trust and write it in. Nothing on this sheet is training or medical advice.
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Also in the resources library
The same subject, with a version you can fill in on screen.
Fitness Progress Tracker
Weight and measurements on each check-in, in whatever units you use.
PL-87 Tracker PDF Excel Online
Training Block Planner
Your sessions laid out day by day for each week of the block.
FT-661 Planner PDF Excel Online
Weekly Workout Schedule
Which sessions happen on which day and at what time.
FT-674 Schedule PDF Online
