12 weeks to log your walks, your runs and your gym sessions, at your own pace.
A printable session journal, with no program imposed
- Log everything in one place: one page per week with its 7-day grid (session done, type, duration, distance, feeling from 1 to 5, rest day), plus session sheets you can print as many times as you need.
- See your consistency without judging yourself: a review after weeks 4, 8 and 12, where you copy your own numbers and write down what you liked. There is no number to reach.
- Stay free: the log never tells you what to do, how much or how often. A club, a gym or a professional gave you instructions? Write them down as they are.
- Fit your life: the flexible week replaces the grid when your rhythm changes (a holiday, travel, a busy week, a return after a break, a period of fasting). An empty page is just an empty page: the log counts nothing against you.
- A simple feeling scale: from 1 (very easy) to 5 (very hard), how easy the session felt to you. No good or bad number.
- Paper or tablet: A4 or US Letter, readable in black and white; the tablet version has a clickable contents page and a link back to it on every page.
- Plain by design: geometric patterns only, no image of any person. The log reads the same anywhere and suits every practice, at home, outdoors or at the gym.
What you receive, exactly
- 3 files: the log as a PDF in A4, a PDF in US Letter and a tablet PDF (portrait 3:4, with links). The US Letter version, slightly shorter than A4, has a few fewer lines on some pages.
- 30 pages, that is 27 pages of content plus the cover, the instructions and the contents page: My Basics (4 pages); The 12 Weeks (12 pages, one per week, with weekly totals); The Session Sheets (4 pages: walk, run, gym, other session); The Reviews (4 pages: three reviews and “After the 12 weeks”); The Flexible Week (1 page); Notes (2 pages).
- Session types: Walk, Run, Gym or Other. The gym sheet has a table with Exercise, Sets, Reps, Load (kg in the A4 file, lb in the US Letter and tablet files) and Note.
- No date, no time, no recommended duration or distance is printed: the fields are empty and you fill them in.
- No app, no account, no macro: nothing is sent anywhere, everything stays in your file.
- The units and the first day of the week differ by file. The A4 PDF is the British edition: km and kg, week starting on Monday. The US Letter and tablet PDFs are the American edition: miles and lb, week starting on Sunday. Pick the file that matches your habits; dates are blank for you to write in. Prefer another unit? Cross it out and write your own.
Who it is for
For adults who walk, run or go to the gym (or all three), on their own, in a club or with instructions received elsewhere. Whether you are starting, coming back after a break or already practise regularly, the log welcomes every rhythm. All it takes is ticking a box and writing a number, on paper or on a tablet.
Who it is not for
Not for anyone looking for a training program, exercises to follow or demonstrations. Not for tracking body measurements, food or heart rate: no such field exists. Not for rankings, records or performance curves. Not for a prescribed rehabilitation: in that case you follow your health professional. Not for coaches managing several people (one file is for one person), nor for children and teenagers: the log is intended for adults.
Frequently asked questions
There are free templates and apps. Why this one? If a free page is enough for you, keep it. This one brings 12 weeks, 4 session sheets, 3 reviews and a flexible week into a single file, readable in black and white, with links on a tablet. No account, no app, nothing is sent.
Does it give me a program? No. It offers no program and no target: it is there to note what you do. If you follow instructions from a professional, write them down as they are.
Is it a log for tracking my body or my food? No. No field is about your body, measurements or food. You log the session: type, duration, distance, feeling.
My rhythm changes from one week to the next. Leave the page empty or use the flexible week: 7 free lines, no fixed day. A week with a single session is a logged week.
What about a holiday, a trip or a period of fasting? The flexible week is made for that. No rest day and no time of day is printed: you tick and write what suits you.
What is the 1 to 5 feeling for? To note how easy the session felt to you. 1 is very easy, 5 is very hard; there is no good or bad number.
I only walk, or I only go to the gym. No problem: the types are yours to choose, and a week without a run is not an incomplete week.
Which file should I use for km or miles, Monday or Sunday? The A4 PDF has km, kg and a Monday start; the US Letter and tablet PDFs have miles, lb and a Sunday start. Whichever you use, write the start date on the week 1 page: the weeks then follow from that day, whichever it is.
Can I use it on a tablet? Yes, with a PDF annotation app that follows internal links. The contents page is clickable and every page links back to it. The pages are not forms: you write with a stylus or a finger.
Do I have to print everything? No: only the pages you need, in A4 or US Letter, in black and white if you like. The session sheets are made to be printed several times.
Is it available in other languages? Can I share it? Yes: 11 languages, one per purchase. The licence is personal: print as many copies as you need for your own use, without reselling or distributing it.
Important
This log is a personal tracking tool. It offers no training program, gives no medical advice and promises no result. Before starting or resuming a physical activity, or if you have any doubt, ask for the advice of a health or sports professional. This log is intended for adults. You remain solely responsible for what you choose to do. It does not replace the advice of a health or sports professional.