Running& Fitness Log

Running& Fitness Log

EXERCISE REQUIREMENTS

You are required to have 12 weeks of physical activity for this course.
Your weekly workouts must equal at least 3 hours of physical activity accumulated over at least three days.
Each week’s workouts must include at least 90 minutes of running, 20 minutes of strength training, and 5-10 minutes of stretching after every workout session. Additional time may be spent running, strength training, or in additional cross-training workouts.

RUNNING

At least 90 minutes of walking/running each week
The 90 minutes must be accumulated through at least 2 different workout sessions
Running is a cardio workout and your heart rate should be elevated within your target zone

STRENGTH

Minimum of one 20-minute strength training workout per week
Remember, you should allow your muscles to rest for at least 48 hours before strength training the same muscles again
If you want to strength train two days in a row, alternate upper body one day and lower body the next

FLEXIBILITY

Minimum of 5-10 minutes of stretching at the end of every cardio or strength training workout
Other optional flexibility workouts such as yoga or Pilates can be included as well

*Note: A warm-up and cool down is implied and should be included in every workout session.

PERSONAL INFORMATION

Name:

Age:

Email Address:

Phone Number:

Supervising Adult:

Email Address:

Phone Number:

On a scale from 1-10 how would you rate your current fitness level?

What is your strongest area of fitness? (I.e. strength, cardio, flexibility)

In what area of fitness do you need the most improvement?

NOTE: Before beginning this log, please be sure to read through the accompanying “Running Log Instructions & Samples” document for directions on exercise requirements, FAQs, and detailed instructions on how to fill in your Running & Fitness Log.

LOG 1

WEEK OF:

RUNNING/CARDIO: Record the details of your workout, along with your heart rate, distance, and time

Date / Activity / Starting HR / 10-15 min HR / Recovery HR / Avg Pace
Min/Mile / Distance/
RE / Time
Details:
Details:
Details:
Details:
Details:
Details:
Total Cardio/Running Time

STRENGTH TRAINING: Indicate with an “X” the muscles worked during strength training.

Date / Back / Chest / Biceps / Triceps / Deltoid / Hams / Quads / Calves / Core / Other / Time Spent
Total Strength Training Time

STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottom.

Date / Back / Chest / Biceps / Triceps / Deltoid / Hams / Quads / Calves / Core / Other / Time Spent
Other Flexibility Exercise (specify):
Total Stretching Time
My total time spent exercising for fitness this week is / Hrs / Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout?

By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences.

X______

LOG 2

WEEK OF:

RUNNING/CARDIO: Record the details of your workout, along with your heart rate, distance, and time

Date / Activity / Starting HR / 10-15 min HR / Recovery HR / Avg Pace
Min/Mile / Distance/
RE / Time
Details:
Details:
Details:
Details:
Details:
Details:
Total Cardio/Running Time

STRENGTH TRAINING: Indicate with an “X” the muscles worked during strength training.

Date / Back / Chest / Biceps / Triceps / Deltoid / Hams / Quads / Calves / Core / Other / Time Spent
Total Strength Training Time

STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottom.

Date / Back / Chest / Biceps / Triceps / Deltoid / Hams / Quads / Calves / Core / Other / Time Spent
Other Flexibility Exercise (specify):
Total Stretching Time
My total time spent exercising for fitness this week is / Hrs / Min

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout?

X______

LOG 3

WEEK OF:

RUNNING/CARDIO: Record the details of your workout, along with your heart rate, distance, and time

Date / Activity / Starting HR / 10-15 min HR / Recovery HR / Avg Pace
Min/Mile / Distance/
RE / Time
Details:
Details:
Details:
Details:
Details:
Details:
Total Cardio/Running Time

STRENGTH TRAINING: Indicate with an “X” the muscles worked during strength training.

Date / Back / Chest / Biceps / Triceps / Deltoid / Hams / Quads / Calves / Core / Other / Time Spent
Total Strength Training Time

STRETCHING: Indicate with an “X” the muscles stretched each day. Include additional flexibility exercises at the bottom.

1. How did your workouts go this week? What went well? What can you improve on?

2. How well did you stick to your pre-planned workout schedule? Explain.

3. What was the goal you set for this week’s workouts and how well did you accomplish it?

4. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout?

X______

LOG 4