Free Printable Running Log — Distance, Pace & Heart Rate PDF
Track each run with date, distance, duration, pace, optional heart rate, and where you went — asphalt, track, trail, or treadmill.
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What to log besides distance
Beginners often record only kilometers; adding effort cues (HR, breathing, legs) makes patterns visible when you plateau. Pace derived from time and distance is enough for easy runs; for intervals, jot work/rest in notes instead of one blended pace.
Outdoor vs treadmill
- Note surface — concrete beats soft trail for joint load; rotate if you feel shin or Achilles niggles.
- Weather and fuel belong in notes on long runs (heat, wind, gel timing).
- Treadmill incline 1% approximates outdoor wind resistance for steady efforts — mention incline if you compare sessions.
Pairing with structured training
Align hard runs with your weekly plan and keep strength work in exercise log when you mix lifting and mileage.