One of the most challenging things for people to do is to clearly establish their goals and make a plan on how to achieve it. As coaches we don’t just specialise in one aspect of training but we need to consider everything about the people we work with. We have lots of experience helping people reach their goals using a structured process and tailoring a solution to make it a reality.


This questionnaire is the first step for you to begin the journey and reach your goal.


Lets begin!

  • Your personal details

  • This is not mandatory - but a great way to keep a diary we can see if you already blog
  • Your next race

  • Our training plans begin on the day you do your long run - so if you do long runs on a Sunday pick the Sunday that is more than 2 weeks into the future which you want your plan to start on
  • (i.e. 'Dublin Marathon', 'Wicklow Way Trail' etc.)
  • Remember we need two weeks to deliver your program so factor this in
  • If you don't have one, enter the time and distance of the first race you ever did
  • (if you don't know - leave it blank - we'll help you work it out)
  • leave blank if you don't have any or haven't planned with any yet
  • Your training preferences

    this section gives us the information necessary to adapt the training plan best to your lifestyle and preferences
  • we'll look at how many you have trained before later on in the questionnaire. This is about what you COULD do. Note our plans don't work if you train less than 3 and we recommend a minimum of 4
    It's generally a good idea - but only if your schedule allows it. You also have to gradually increase the number of days you can train per week - we'll help with this
  • Feel free to post a link to your training diaries and the login details and we will have a look at them
    We won't put any training sessions on these days
  • We do our best to add in any sessions you want to do or have to do. We'll let you know if a particular type of session would be a problem for your training plan in a given week
    This is highly recommended
    We no longer use PDF or Excel - all training plans are delivered through TrainnigPeaks website and mobile app. If you have one already you can connect with me as your coach via this link: If you don't, I'll setup your account
  • Your current fitness and training history

    Now we go a bit deeper into what you can do now and what you used to do in the past
  • enter ideally in minutes but kilometres or miles if that's what you remember
  • It's easier to return to something you've done before - it doesn't mean your program will start there of course. We don't begin at the very maximum
  • enter in hours, miles or kilometres
  • if you don't know what this is - leave blank
  • This tells us about your best historical performances and fitness levels
  • This tells us about your current fitness
  • This is a sign of healthy aerobic performance. You can learn how to measure it here:
  • this helps us calculate heart rate zones more precisely
  • Drop files here or
    This gives us a really detailed view of what you have done before but is not necessary
    tick all that apply and we'll discuss further
  • Your equipment

  • (i.e. 'Garmin ForeRunner 630' or 'My IPod with RunKeeper' etc.)
  • (i.e. 'Nike Air Pegasus' or 'VivoBarefoot TrailFreak' etc.)
    Power meters will become an integral part of analysing running at the next level in the future and our plans will support that. Monitors include brands such as Stryd
  • Your health and general fitness

    this section tells us more about how much training you can handle
  • List only if you know it - and specify if it is in kilos or pounds. This information can be crucial - if you improve fitness but gain weight you will often not see any increase in your paces
  • This allows us to calculate your current Body Mass Index (BMI) which helps us learn what your lean body-weight and potential speed at 'optimal racing weight' will be. Enter in 'old money' if you don't know how to convert and we'll do it for you
  • This allows us to calculate what your 'optimal racin weight' will be for your gender and how fast you can expect to run if you drop to that weight. Can be got through many modern scales or a Dexa scan (most accurate)
    This again will help us rule out any performance issues related to too rapid weight loss or weight gain
    this tells us something about your body's current ability to burn fat for fuel
  • The future

  • We'd like to know as every training plan builds on the previous one
  • More serious runners, especially marathoners, ideally need some mid-week runs of 70-90 minutes. But for some people this is not possible which is useful for me to know in advance.