Name *

First Name

Last Name

Age *

18 - 24

25 - 34

35 - 44

45 - 54

55 and older

Do you have any races planned within the next 12 months? *

5k

10k

10 miles

Half Marathon

Marathon

Ultra Marathon (50k over)

No Races

When is the date of your planned race or goal? *

Enter the date of your race and/or target date for a PR

MM

DD

YYYY

How Long have you been running on a regular basis? *

0 - 3 Months

3 - 12 Months

1 - 3 Years

Over 3 Years

How many times a week do you run? *

Zero - I am new to running

1 - 2

2 - 3

3 - 4

5 - 6

7 or more

What is your average weekly running distance? *

Less than 5 km

5 - 10 km

11 - 20 km

20 - 30 km

Over 30 km

What is the longest Race you have completed? *

Zero - I have not ever raced

5k (not including Park Run)

10k

Half Marathon

Marathon or Ultra

How motivated are you for Running? *

Low

Moderate

High

How have you handled set backs and challenges during running? *

Consider things like strictly following a rehab program to recover from an injury, or when you cant run for whatever reason do you cross train...

Poor

Reasonably well

Very Well

How committed are you to following a training plan *

Training Plans will often require a minimum of 3 hours per week and may also include other activities such as cross training and strength work.

Not Committed

Fairly Committed

Very Committed

On average, how many hours sleep do you get per night? *

Less than 5 Hours

5 - 6 Hours

6 - 7 Hours

7 - 8 Hours

More than 8 Hours

What is your resting Hear Rate? *

If you don't have heart rate monitor use a stopwatch or timer and measure you pulse.

70+ bpm

60 - 69 bpm

50 - 59 bpm

40 - 49 bpm

Lower than 40 bpm

Have you had a physical screening test in the past 12 months carried out by a sports physician/physiotherapist? *

This may have included a flexibility, mobility and functional strength test.

Yes - No issues

Yes - and issues were found

No

Have you had any injuries in the past year that has or would have prevented you from running? *

Yes Major Injury still in recovery

Yes Major Injury - fully recovered

Yes minor injury (existing)

Yes Minor injury fully recovered

No Injuries

How often to you feel pain or discomfort when running? *

Rarely

Sometimes

Often

Always

Never

How does it take you to run 1.6km at your best effort?? *

This is a baseline fitness test to help us understand your current cardiovascular fitness and endurance

Over 15 Minutes

Between 13 - 15 Minutes

Between 11 - 13 Minutes

Between 10 - 11 Minutes

Between 9 - 10 Minutes

Between 8 - 9 Minutes

Between 7 - 8 Minutes

Between 6 - 7 Minutes

Between 5 - 6 Minutes

Less than 5 Minutes

What is the maximum number of Squats you can comfortably perform in 60 seconds? *

This is a test of strength and power

Less than 20

Between 10 - 20

Between 21 - 30

More than 30

What is the maximum number of push ups you can comfortably perform in 60 seconds? *

This is a test of strength and power

Less than 10

Between 10 - 20

Between 21 - 30

More than 30

Flexibility - Sit and Reach Test *

Measure how far you can reach past your toes while seated with legs fully extended

Unable to reach my toes

Can Just touch my toes

1-3 Centimeters past my toes

4-5 Centimeters past my toes

Greater than 5 Centimeters past my toes

Balance, Core Stability and Strength - Time how long you can stand on one leg with your eyes closed *

Ensure you are in safe surrounding and have something to hold if required. This is core balance test

Less than 10 Seconds

Between 10 - 20 Seconds

Between 21 - 30 Seconds

Between 30 - 40 Seconds

Between 40 - 50 Seconds

over 50 seconds

Plank Hold *

How many Seconds can you hold the plank for?

Less than 10 Seconds

Between 11 - 25 Seconds

Between 26 - 40 Seconds

Between 41 - 60 Seconds

More than 60 - Seconds

Side Plank Hold Left side- How many Seconds can you hold the side plan plank for on your left leg? *

Less than 10 Seconds

Between 11 - 25 Seconds

Between 26 - 40 Seconds

Between 41 - 60 Seconds

More than 60 - Seconds

Side Plank Hold Right side- How many Seconds can you hold the side plan plank for on your right leg? *

Less than 10 Seconds

Between 11 - 25 Seconds

Between 26 - 40 Seconds

Between 41 - 60 Seconds

More than 60 - Seconds

By checking this you agree to the Terms of Service *

I agree to the Terms of Service