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🏃 Run Tracker - Complete Guide
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SHEETS IN THIS WORKBOOK
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📋 InstructionsYou're reading it.
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🎯 GoalsSet your name, year, units, annual goal, race goal and weekly target. Also enter your opening balance (existing YTD data) here when you first set up the tracker.
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📊 DashboardYour at-a-glance summary. Auto-updates as you log runs. Shows YTD totals, goal progress, PBs, shoe status and run type charts. Start here.
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📈 ChartsYour visual training overview. Automatically builds graphs from your Run Log to show trends over time: weekly mileage, monthly totals, pace progression, run type distribution, shoe usage, and consistency streaks. Helps you spot patterns instantly and understand how your training is developing across the year.
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📝 Run LogLog every single run here. One row per run. Pace calculates automatically.
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👟 ShoesAdd your shoes here. They appear as a dropdown in the Run Log. Tracks mileage per shoe with colour-coded warnings when they need replacing.
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⚡ Pace CalculatorCalculate target pace from a goal time, or finish time from a pace. Also has a reference table of common race targets.
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🩹 Injury LogTrack niggles, injuries and illness. Log severity, days off and treatment. Spotting patterns early saves time and money.
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Jan → DecMonthly summaries. Auto-populated from the Run Log. You don't need to touch these - just check in at the end of each month.
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FIRST TIME SETUP - do this before logging any runs
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Step 1 - Goals tabOpen 🎯 Goals & PBs. Enter your name, the current year, and whether you use km or miles. Set your annual distance goal, weekly target and race goal.
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Step 2 - Import your existing data

If you're starting fresh or it's January, skip this step entirely.		Option A - Import from Strava or Garmin (recommended). See step-by-step guide below on exporting your run history as a CSV and pasting it into the Run Log. This gives you full historical data - charts, monthly breakdowns, shoe mileage and pace trends all work from day one.
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Option B - Opening balance (quick option). If you'd rather not import, just enter your year-to-date distance and run count in the Opening Balance section of the 🎯 Goals & PBs tab. These numbers are added to your Dashboard totals automatically, so your goal progress and annual distance are still accurate - you just won't have the individual runs behind them.
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Step 3 - Add your shoesOpen 👟 Shoes. Add each shoe you currently own. For shoes you've already used, enter their existing mileage in the 'Starting Mileage' column - this is added to future logged runs automatically.
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Step 4 - Set your PBsOpen 🎯 Goals & PBs. Scroll to the Personal Bests table at the bottom. Enter your existing personal bests - these appear on the Dashboard immediately.
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Step 5 - Start loggingOpen 📝 Run Log and log your next run. That's it.
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HOW TO LOG A RUN - Run Log column guide
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DateType the date. Format: DD/MM/YYYY. Or click the cell and use your date picker.
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DistanceEnter in km or miles - whatever you chose in the Goals tab. Be consistent.
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Time (HH:MM:SS)Enter as HH:MM:SS. Example: 0:45:30 for 45 minutes 30 seconds. For a run over an hour: 1:05:22.
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Pace (auto)Calculated automatically. Do not type here. Orange = formula cell.
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Run TypeChoose from the dropdown: Easy, Tempo, Threshold, Long Run, Race, Rest, Other. This drives the run type charts on the Dashboard.
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Avg HROptional. Average heart rate from your watch.
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Elevation (m)Optional. Total metres of climbing. Find this in Strava, Garmin or Apple Watch.
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ShoesChoose from the dropdown. Shoe names come from the Shoes tab. Selecting a shoe here adds to its mileage total automatically.
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Effort (1-10)How hard did the run feel? 1 = very easy, 10 = maximum effort. Be honest.
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NotesAnything worth recording. How you felt, conditions, what worked, what didn't.
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PACE CALCULATOR - how to use it
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Section 1 - Goal time → PaceEnter a race distance (km) and your target finish time. The calculator shows the pace per km, pace per mile, and treadmill speed you need to hold.
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Section 2 - Pace → Finish timeEnter a distance and your pace as M:SS (e.g. 5:41 for 5 min 41 sec per km). Type it as text - do not reformat the cell. The calculator works out your finish time.
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Section 3 - Reference tableA pre-filled table of common race distances and targets (sub-25 5K, sub-45 10K, sub-2 half, sub-4 marathon etc.) with paces calculated.
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⚠️ Pace input formatIn Section 2, type your pace as M:SS - e.g. "5:41". The cell is formatted as text on purpose. If you type a time format like 00:05:41 it will not calculate correctly.
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SHOE TRACKER - how to use it
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Adding a shoeGo to the Shoes tab. Type the shoe name in column B. Add the type, date you started using it, and the maximum distance (see tip below for recommended values).
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Starting MileageIf the shoe isn't new, enter how many km or miles it already has on it in the 'Starting Mileage' column. This is added to whatever you log going forward - so the total is always accurate.
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Max Distance guidanceRoad shoes: 600–800km. Carbon plate / race shoes: 300–500km. Trail shoes: 400–600km. These vary by body weight, running style and surface.
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The dropdownOnce a shoe is in the Shoes tab, it appears in the Run Log dropdown (column I). Pick it for every run in that shoe.
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Retiring shoesChange Status to Retired. The shoe disappears from the dropdown but its history is kept. Total distance is still shown.
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Colour codesGreen = under 70% of life used. Amber = 70–89%. Red = 90%+. When a shoe turns red, start looking for a replacement.
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Rotating pairsGive each shoe a unique name even if they're the same model - e.g. 'Pegasus A' and 'Pegasus B'. Track them separately.
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INJURY LOG - how to use it
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When to logLog anything that changes how you run - soreness that doesn't clear in 48 hours, a new pain, illness that causes days off. Log early, before it becomes a problem.
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Severity scale1–3 = mild niggle, keep running but watch it. 4–6 = moderate, reduce load. 7–8 = significant, rest and see a physio. 9–10 = stop immediately.
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Shoe at time?Recording which shoe you were using when an injury started can help identify whether footwear is a factor - especially after a shoe change or when a shoe is near the end of its life.
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Treatment columnChoose from the dropdown: Rest, Ice, Physio, Foam rolling etc. Useful for looking back and seeing what worked.
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Resolved columnMark 'Yes' when fully recovered. 'Ongoing' for active issues. Rows turn green when resolved.
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Pattern spottingIf the same body part appears 3+ times in a year, that's a pattern worth discussing with a physio - even if each individual instance seemed minor.
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IMPORTING DATA FROM STRAVA, GARMIN, OR COROS
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Can I import my history?Yes - partially. Strava and Garmin both let you export your activity data as a CSV file. You can then paste it into the Run Log. It takes a little cleaning but is much faster than entering runs manually.
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Strava export - Step 1In Strava: go to Settings → My Account → Download or Delete Your Data → Request Your Archive. Strava emails you a download link within a few hours.
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Strava export - Step 2Inside the download, find the file called 'activities.csv'. Open it in Excel.
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Strava export - Step 3The columns you need are: Activity Date, Distance, Moving Time, Activity Type, and Average Heart Rate. Copy those columns and paste them into the Run Log starting at row 4. You may need to reformat dates and convert distances.
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Garmin exportIn Garmin Connect: go to Activities → All Activities → Export CSV. The process is similar to Strava.
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Coros exportIn Coros: go to Profile → Settings → Export Data → Export CSV. The process is similar to Strava and Garmin.
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Distance unitsStrava may export track activities in metres. Divide by 1000 for km. If your tracker is set to miles, divide by 1609.34.
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Time formatStrava exports moving time in seconds. To convert to HH:MM:SS in Excel, divide by 86400 and format the cell as [h]:mm:ss.
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PaceLeave the Pace column blank - the Run Log calculates it automatically from Distance and Time.
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After pastingCheck the Run Type column (column F) - fill in the dropdown for each row so the charts work correctly. Easy runs for most historic data is fine if you don't remember the exact session type.
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Existing shoe mileageDon't try to recreate shoe history from Strava. Instead, just enter the current mileage on each shoe in the 'Starting Mileage' column of the Shoes tab. The tracker adds new runs from there.
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GENERAL TIPS
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UnitsChoose km or miles before you start and stick to it everywhere. Mixing units will break all the formulas.
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Orange cellsOrange-shaded cells contain formulas. Do not type over them. Yellow cells are for your input.
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Monthly tabsYou never need to touch the monthly tabs. They update automatically from the Run Log.
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FeedbackQuestions or suggestions? RunWildHQ@gmail.com
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