If you want to run faster, longer, and with better technique, tracking your running sessions is non-negotiable. Whether you are preparing for your first 5km, pushing for a sub-20 5km, or training for 100m and 200m sprints, tracking your sessions helps you identify what’s working, what needs adjusting, and keeps you motivated as you see progress.

Why You Should Track Your Running Sessions

1️⃣ Measure Progress Accurately
You can’t improve what you don’t measure. By recording your distance, pace, rest times, and splits, you will see trends in your performance and identify areas to improve.

2️⃣ Monitor Recovery and Workload
Tracking helps prevent overtraining and burnout by ensuring your training load is balanced with your recovery days, which is essential for speed development.

3️⃣ Identify Patterns and Wins
You can spot which days you perform best, which drills improve your top speed, and how your body responds to different training loads, allowing you to adjust your program for maximum results.

4️⃣ Stay Motivated
Seeing your distances increase or your sprint times drop is incredibly rewarding, helping you stay focused and consistent.

What Should You Track?

At a minimum, every runner and sprinter should track:

✅ Distance Covered
✅ Time Taken
✅ Pace or Speed
✅ Rest Times Between Repeats
✅ How You Felt (energy, soreness, motivation)

For sprinters, also track rep counts, distances per rep, and rest intervals during speed and plyometric sessions.

Make Tracking Easy with Our Free Weekly Running Tracker

To help you stay organised and motivated, download our FREE Weekly Speed Development Tracker at www.speedrevive.com. It’s designed for sprinters and runners to record plyometrics, drills, gym sessions, and running distances, helping you build structure and accountability into your training.

Ready to Level Up Your Running?

If you’re serious about improving your speed, efficiency, and confidence on the track or roads, it’s time to train smarter, not harder. Jason Cafferkey, Ireland’s speed development specialist, offers 1:1 running sessions and coaching to help you unlock your potential.

✅ Book your first running session with Jason to master your technique and train with a structured, proven plan.
✅ Download your free tracker today at www.speedrevive.com and start tracking your sessions to see real, measurable progress.

Your speed, your goals, your time to shine. Let’s get to work!