Free Excel Running Log
Posted by Digital Citizen on January 3, 2009
This is an Excel spreadsheet running log I created, used and have improved for 10 years, which I would like to share with you.
Blank Run Log, by Minh Tan (1.5 MB Excel file, updated Sep 16 2009)
(look for Download File button in middle of screen)
I think it is fairly easy to learn and use, after 10 years of finessing out anything that still really annoys me. Instructions are included and cells you should not touch are locked to help avoid unintentional formula deletions and make it more user-friendly. It handles two runs per day and four extra types of workouts, plus up to 10 interval spaces for any workout so unless you train more than that (and I do know people that do!), this should suffice.
This spreadsheet does not have interfaces with new GPS and Heart Rate Monitors. I’m still training old skool on a 1998 Polar HRM.
I only regret to say I will not be providing technical support for this, unless you know me and can talk to me about it directly. I am sharing it out of good will and would like to minimize efforts beyond that. However, I welcome all feedback and suggestions. If I can do anything about it, I will to upgrade the file. That is why the date is beside the download. Otherwise, you can customize it further for yourself by adding your own worksheets and features within the file to suit your needs.
If you like it or want to show this post to your friends, you can either email the link or click on one of the social bookmarking tools in the bar below (for my less Net savvy friends). Thank you.
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More about the Excel Running Log
The spreadsheet log requests a fair bit of data, of which you can decide how much or how little you want to enter. That, will in turn influence how much the log will be able to feed back to you about your training. It’s only as good as you are at keeping your own data, basically.
Detailed instructions are supplied on the worksheet you open the downloaded file to, but in the future, it should open to whatever page you closed and saved the file on. Instructions are probably only needed for your set-up and first few time you use it. It should become routine fairly quickly once you get the gist of it.
Among the data the log requests are time, distance (miles or km and you can change it for each entry), shoes worn to monitor your shoe mileage, etc. With some of this data, it does calculations, like pace given time and distance. With other data, it just gives you space to keep like comments, temperature (useful if you keep track of what you wore in your comments, for example), non-running workouts, your intervals that are not automatically comparable from time to time since intervals and workouts may change, and so on. An example of a filled out week is below.
Click to enlarge view of Run Log Data (please use "k" for kilometre or "m" for miles under column E of "Distance", to tell the spreadsheet what unit your number entered was in for the distance ran")
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Beyond the workout data and calculations, it also provides a summary chart with totals and averages of all sorts.
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Click to enlarge view of Run Log Summary
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There are also graphic displays of this information for the visual types, as well as a more integrated look at your training.
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Click to enlarge Distance Ran Graph
Click to enlarge Running Distribution Graph
Click to enlarge view of Pace Graph
Click to enlarge view of Time Ran Graph
Click to enlarge view of Workout Distribution Graph
Is that enough information for you? 
I hope you enjoy it. All feedback are welcomed as if I can do anything about it, I will and update the file here accordingly. I hope you will find this of value. Thank you!
Flesch-Kincaid Grade Reading Level: 6.8
Bob Fyfe said
Minh,
I love the format of your Excel training log, it is really great. Would it be possible for you to add a “Training Planner” sheet? This would be where you list your 12-week training plan for example, and then you can put your actual workouts in next to the planned workout. Here is a website with an example of this:
http://www.davidhays.net/running/runlog/runlog.html
Thanks,
Bob Fyfe
fyfe1@comcast.net
Digital Citizen said
Hi Bob,
Thanks for the comp and suggestion. I like it but I have family visiting starting tonight, actually, for a month and so it’ll probably be August before I can get around to it due to other things getting put by the way side in the meanwhile as well. I’ll try to remember but if I don’t, perhaps you can send me a reminder? Thanks again.
Minh
Jason Edison said
Hi. I tried downloading the exel file but it wouldn’t download. Any chance you could email me the file?
Much appreciated.
mredison@hotmail.com
Digital Citizen said
Thanks for the notice, Jason. I have sent you the log as requested. The old download source, Fileqube, seems to be having some serious problems. I have switched to Filedropper and it seems to work awesome. I hope you will like the log and it will help you keep track of your running towards a healthier life!
Glenn said
Disappointingly, none of the links provided work. The ‘Filedropper’ prompts me to upload one of my files. I guess, I’ll just continue to use the spreadsheet that I designed for myself years ago.
Digital Citizen said
Hi Glenn,
Thanks for your comment to let me know the link was no longer working. I don’t know why it stopped but I don’t have any way of knowing unless I check everyday, and I can’t do that. I have uploaded the file again, renewed the link and tested it to make sure it works. I’m glad you left your email with your comment because I have just emailed it to you directly. I hope you will like my spreadsheet.
Minh
Phil said
Hi Minh,
Great spreadsheet, but when i put my distance in for miles, it calculated by multiplying by .6. When I put my distance in the km column, no formulas calculate for average time. I just download today
Thanks,
Digital Citizen said
Hi Phil. I see your matter of confusion, but it’s just a visual thing. Please reference the sample image of the filled out log to better understand the comment below.
http://idigitalcitizen.files.wordpress.com/2009/02/runlogdata1.jpg
The two columns over “miles or km” isn’t for miles or km separately. The left column (D) is for the number, whichever it is. The right column (E) you should put in a “k” for km, or “m” for mile. So your entry should look something like 12.5 in the left column, k in the right column, or 20.0 in the left, m on the right, rather than just a number.
I know “m” is confusing for miles considering you have kilometres as the other option, but I couldn’t bother to type out “miles”, or even “mi” each time on my log with so many runs over the years!
I’ll write an additional note to the blog entry to make this clearer. Thanks for the feedback and sorry for the confusion.
Minh
Glenn said
Minh,
Thank you so much for the trouble you went to correcting this and getting back to me. I have saved the attachment and can’t wait to give it a go. I have been in a bit of a lull this year with running so this should inspire me (though I have substituted a lot of that time with walking my beautiful golden labrador ‘Alfie’). Thanks again. You’re awesome !
Glenn
Digital Citizen said
Thanks, Glenn! And thanks for the email and picture of your dog. Very cute, indeed!
The log as a space for walking as well! It didn’t specify walking on your own or with your dog so feel free to use that space!
Jvaldon said
Would it be possible to email me a copy of this log? I was unable to try filedropper from my work computer.
I look forward to checking out this spreadsheet.
Thanks,
Joe
Jvaldon said
jvaldon@gmail.com is my email address.
Digital Citizen said
Done! Thanks for your interest. I hope you’ll like it! Please tell your friends if you do!
Ilkka said
Hi Minh,
and thanks for an excellent log; I think this is exactly what I need to keep in shape through the winter, and to prepare myself for my first marathon next summer.
ps. The file download worked out fine, but the security code is “case sensitive”, and some of the problems people have had with downloading may have been caused by people not noticing it.
Digital Citizen said
Thanks for the comp, Ilkka. I’m glad to hear it’ll help you stay in shape for the winter. But it is ultimately you who will make the difference, so never forget that.
As for the download, I don’t know but I just try to make sure it is fine. Thanks for the info, though. Best of luck in your fitness endeavours!
S said
Minh:
Great spreadsheet.
Did you ever incorporate a “Plan” page where you can enter a training plan and the spreadsheet automatically fills in what you actually ran and compares it to the Plan?
If you haven’t yet, I would also suggest adding a section on that page where you can specify the type of workout (i.e. Easy, Recovery, Tempo, etc) for each day of the plan, as well as a daily notes section on that page.
Anyway, thanks for doing this!
Digital Citizen said
Hi, I had forgotten so thanks for the reminder. I’m working on it now, but I want to think about a few things rather than just incorporate the features, like whether to show some calculations with them or not. I need to redo the screen captures, etc. I hope to have it by Remembrance Day. I’ll email you directly to let you know once I have the changes. Thanks.
Minh
Brian said
Great looking log! I’ve been using a triathlon log for just running for years. Now that I’m switching back to a running log I’ll probably start triathlon training again!
Is there any way you can put an entry on the setup sheet for the first “first day” of the year and then have all the other days fill in from those calculations? For example, I start my week on Monday, so for 2009 I’d enter 12.29 on the Setup Sheet and it would start the Monday of Week “1″.
Also, it would be cool if there were a “race” category and then a sheet would track the races during the year and maybe highlight the PB’s for each distance during the year.
Just suggestions, I have not criticisms of what you’ve got now. Great job!
Digital Citizen said
Thanks for the suggestions, Brian. Steve had a few suggestions above you. I’m also taking feedback from others right now and creating a major upgrade for December. There’ll be a new notice on the post when that is done, with the same post and URL as there are quite a few links to it.
Minh
Matt Brooks said
This is a really great log! Can’t wait to start using it in 2010!
I think it would be awesome if you could encorporate the race suggestion of Brian’s.
Thanks Minh.
Digital Citizen said
I’m working on suggestions and other features, Matt. I might have gotten myself in over my head, though! Let’s hope not! Happy Holidays!
Kevin said
Minh,
I am sorry to bother you but I am having a terrible time trying to download your running log. Is there another link or file location?
Thanks,
Kevin
Digital Citizen said
Hi Kevin, I just downloaded the spreadsheet. Maybe you have a firewall or something. Anyway, I emailed it to you. Enjoy!
Brian said
The spreadsheet looks great. I would love to give it a try. Could you please email it to me as well. I have not been able to get the download file to function. Thanks for all you work on this.
Brian
Albert said
This log looks very nice in the screen captures. I cannot make the filedropper link work either. Can you email me the log? Thank you in advance!
Albert
GeeOh.cache@gmail.com
Digital Citizen said
Hi Albert, you’re not the only one publicly asking me to email the log, and there have been over 100 requests directly to my email (listed in the About page). I can’t handle all that as this is not a business for me and I prefer to spend my time creating content. As a result, I’m not going to be sending any more logs by emails.
If anyone has problems, perhaps they can try a download at an Internet cafe, or library, where there aren’t such problems. Thx.
Albert said
No problem, thanks for the reply.
hardy said
Hello
I want to change something to make it clear to me..but i don´t have the password..is that protected?
PLease..could you help?
Hardy