What this worksheet is for
Quick reference worksheet for pace, distance, goal time and training notes. The worksheet turns that goal into a repeatable record, so later decisions are based on the same fields rather than memory or scattered notes.
What is included
- Common pace references across kilometres and miles
- Spaces for distance, target time, actual time and session notes
- A simple comparison between goal pace and completed pace
How to use it
- Choose one unit system and keep it consistent for the session.
- Use goal pace as a guide, then adjust for hills, heat, wind, surface and the purpose of the run.
- Record actual splits and perceived effort so pace changes can be interpreted rather than merely collected.
Worked example
A flat 5 km goal time does not translate directly to a hilly course or a hot afternoon. Recording conditions beside the pace makes the comparison useful and avoids labelling a slower run as lost fitness.
Worksheet or calculator?
Use the Running Pace Calculator for exact conversions between time, distance, pace and speed. The chart is better as a printed reference during planning or review.
- Treating goal race pace as the correct pace for every training run.
- Comparing pace across hills, heat and wind without recording conditions.
- Using one bad session as proof that fitness has declined.
Common mistakes
Download the PDF
Download the Running Pace Chart as a printable PDF. Save a blank copy before entering data so the same format can be reused for future comparisons.
Download Running Pace ChartFrequently asked questions
Should every run match goal race pace?
No. Easy, recovery, interval and long runs have different purposes. Race pace is one training reference, not the correct pace for every session.
Why record perceived effort?
The same pace can produce different strain in heat, fatigue or on hills. Effort helps explain whether the pace change reflects conditions or fitness.