Training Log Template
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1
2dates: ________ to _________
>> tips for the
PERFECT
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TIME
COMMENTS
MILES
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COMMENTS
week <<
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MON
1
what to include
Your ideal week will include a longer run to build
TUE
TUE
endurance, a hilly run to improve your strength,
and a scenic or social run that regularly injects
some fun into your routine and keeps you
WED
WED
coming back for more. Include a speed workout
only if your goal is to run faster.
THU
THU
2
when to run
Running every other day allows "weak links"
— your knees, feet, or hips — time to heal. Do
FRI
FRI
slow, long runs on the weekends when you have
more time. Weekdays are ideal for shorter hill
and social runs, say, Tuesday and Thursday. If
SAT
SAT
you're doing speed workouts, it's essential to
take a rest day before and a er these sessions in
order to rest and recover.
SUN
SUN
3
when to rest up
While you don't have to exert yourself on
nonrunning days, some form of exercise will
MON
MON
energize your mind, improve your attitude, and
burn fat. Choose an activity that doesn't fatigue
the calf muscles, such as aqua-jogging, walking,
TUE
TUE
or gently riding the elliptical.
4
how to vary your weeks
WED
WED
You can keep the same schedule from week to
week and alternate your route or running
partners to boost your motivation. If you're
THU
THU
focused on an ambitious goal like a first race or
new distance, alternate focused weeks —
complete with hills, long runs, and speedwork
FRI
FRI
— with easy weeks that include social runs and
one targeted session.
SAT
SAT
by Je Galloway
for more tips, check out
SUN
SUN
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