Free practice sheet
Print tomorrow’s practice sheet.
Paste your roster, pick a workout, and print a sheet with every runner’s target split under every rep. It’s the same math the app uses. No account, no email, and your athletes’ names never leave this page. Bring your own clipboard.
Your sheet · prints landscape
Varsity and JV workout
5x1000m @ 5K pace | 2:30 jog
Run By Numbers
Temp: Humidity: Wind: Conditions:
| Athlete | 1 | 2 | 3 | 4 | 5 |
|---|---|---|---|---|---|
| Lucas Kim | 3:20.1 | 3:20.1 | 3:20.1 | 3:20.1 | 3:20.1 |
| Ethan Brooks | 3:25.1 | 3:25.1 | 3:25.1 | 3:25.1 | 3:25.1 |
| Liam Carter | 3:30.7 | 3:30.7 | 3:30.7 | 3:30.7 | 3:30.7 |
| Noah Bennett | 3:39.1 | 3:39.1 | 3:39.1 | 3:39.1 | 3:39.1 |
| Zoe Coleman | 3:51.7 | 3:51.7 | 3:51.7 | 3:51.7 | 3:51.7 |
| Chloe Ramirez | 3:57.4 | 3:57.4 | 3:57.4 | 3:57.4 | 3:57.4 |
| Maya Torres | 4:02.3 | 4:02.3 | 4:02.3 | 4:02.3 | 4:02.3 |
| Ava Patel | 4:18.4 | 4:18.4 | 4:18.4 | 4:18.4 | 4:18.4 |
| Emma Diaz | 4:33.9 | 4:33.9 | 4:33.9 | 4:33.9 | 4:33.9 |
Notes
Targets from each runner’s 1600m time, using the Run By Numbers pace system · runbynumbers.co
The sheet is the easy part.
That’s one practice, on paper. Run By Numbers does it for every workout, then keeps track of what happens next.
Before practice
On their phones
Every runner sees their own targets in the athlete app, which is free for them. No more reading splits off a clipboard over the wind.
Before warmup
How they feel
Athletes answer a quick check-in about sleep, energy and stress, so you know who’s dragging before the first rep.
After practice
What happened
Type in the splits you wrote on this sheet and ask how hard it felt. Each workout adds to the season instead of ending up in the team bag.
Free with 7 athletes and 25 workouts. No credit card.
Sheet questions
Where do the targets come from?
Each runner’s working 1600m time and RBN’s built-in pace system, the same one the app uses. A 5K-pace target, for example, is that runner’s 1600m pace adjusted to 5K, then sized to the rep.
What’s a working 1600m time?
The time you’d build their training from right now. A recent race or time trial works.
Is it really free?
Yes. No account, no email, print as many as you like. Nothing you type is saved anywhere, so a reload starts over.
What does the app add?
Whole practices, not one set: warmup, sets, strides and cooldown, with recovery for each step. Training groups, heat-adjusted targets when you want them, and every result kept for the season. See the features