Your personal details What email do you want us to use for this training plan? * Name *
First Last What's your date of birth *
Gender * Male Female If you have a website or blog you wish us to follow as part of the coaching enter it here
This is not mandatory - but a great way to keep a diary we can see if you already blog
Your next race Enter the date of your target 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
What's the name of your target race? *
(i.e. 'Dublin Marathon', 'Wicklow Way Trail' etc.)
Enter the desired start date of the program *
Remember we need two weeks to deliver your program so factor this in
Select distance of your target race * 800 m 1500 m 1 mile 3000 m 2 mile 3 mile 5 km 4 mile 5 mile 10 km 10 mile 1/2 marathon Marathon 50 km 50 mile 100 km 100 mile Other If you remember the very first time you ran for the distance of our current race enter it here.
If you don't have one, enter the time and distance of the first race you ever did
Select the discipline your race takes place in * What's your current time target for the target race?
(if you don't know - leave it blank - we'll help you work it out)
Please list the distance and date of any 'tune-up' or 'test races' you want to do as part of the training plan
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
What day do you prefer to do your long run on? * Sunday Monday Tuesday Wednesday Thursday Friday Saturday How many days per week do you generally get out for a run currently? * How many days per week can you commit to training at the moment? * 3 4 5 6 7 More than 7 - I can train twice or more per day!
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
Would you like to increase the number of days you train per week in the near future? *
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
How many miles, km or hours do you generally run per week? *
Feel free to post a link to your training diaries and the login details and we will have a look at them
Do you need your plan to be in miles or kllometres? * Please tick the days off the week where you can or wish to train - don't tick days you can generally not train on *
We won't put any training sessions on these days
Are there any specific days, holidays or periods between now and your next race when you cannot train? Please list any group training, club training sessions and/or cross-training or classes you are committed to or want to take part in during this training plan?
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
How quickly do you generally feel you get fit? * Do you want to train with a heart rate monitor *
This is highly recommended
Pick the statement you agree with most: * I perform best at long, steady workouts and races and love running lots of miles each week. Fast training and shorter races challenge me I perform equally well in most workouts and races but feel I respond slightly better to speed and sprint workouts I perform best at long, steady workouts and races and love running lots of miles each week. Fast training and shorter races challenge me I like all training but prefer higher mileage and longer steadier workouts Do you currently have a TrainingPeaks account? *
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: https://home.trainingpeaks.com/attachtocoach?sharedKey=EHLFIZIAGJR34 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
What's the longest training run you have done in the last few months? *
enter ideally in minutes but kilometres or miles if that's what you remember
What's the maximum amount of running you ever did in a week - in hours, km or miles? *
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
Do you currently have a sweet spot in volume that you feel you can always manage safely *
enter in hours, miles or kilometres
If you have ever done a Max Aerobic Function (MAF test) please enter the average pace of your last test?
if you don't know what this is - leave blank
Please list your current personal bests (PBs) along with the year you ran them in?
This tells us about your best historical performances and fitness levels
Please list your most recent times for different distances this year - if they are not listed on your PBs already
This tells us about your current fitness
If your know your resting HR enter it here:
This is a sign of healthy aerobic performance. You can learn how to measure it here: http://www.topendsports.com/testing/heart-rate-resting.htm
If you've ever measured your maximum heart rate, enter it here:
this helps us calculate heart rate zones more precisely
How many years have you run consistently (3-4 days per week) without major breaks? * Have you completed a full training plan with a base building period at least 3 times before? * Have you had any physical testing done in recent years? * Attach any training diaries or records you have here including any fitness test results
This gives us a really detailed view of what you have done before but is not necessary
We share and analyse data through TrainingPeaks - what's your current way of looking at your running data? *
tick all that apply and we'll discuss further
Please tick the types of running workouts you have previous experience with: * What time of day do you do most of your runs during the week days (Mon to Friday)? * What time of day do you do most of your runs in the weekend (Saturday/Sunday)? * Your equipment What watch or phone do you use to record your running activities with? *
(i.e. 'Garmin ForeRunner 630' or 'My IPod with RunKeeper' etc.)
What running shoes do you wear the most while training? *
(i.e. 'Nike Air Pegasus' or 'VivoBarefoot TrailFreak' etc.)
Do you wear a lighter (racing flat, spike minimalist etc.) shoe for races than for training? * Tick the statements that apply to you: * Do you currently use a Power Meter for running? *
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
What's your current body-weight?
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
What's your current height (ideally in metres - i.e. '1.81')? *
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
What's your current body-fat percentage?
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)
Do you have a scales and would you be able/willing to check your weight once per week? *
This again will help us rule out any performance issues related to too rapid weight loss or weight gain
What's the stress level in your life generally like? * I'm busy/struggling with tasks/concerned about injury etc. Somewhere in between the two My life is calm, not much stress, no concerns Choose the statement that best describes you * Do you currently have to eat/fuel during some or all your runs? *
this tells us something about your body's current ability to burn fat for fuel
Do you currently do anything to track your recovery/health? Please add anything else about your health or lifestyle you feel we should know about The future What's your long term goals and ambitions beyond this training plan?
We'd like to know as every training plan builds on the previous one
Finally, help us out by letting us know how you heard about us? * What's the longest runs you can practically manage (and WANT to manage) during your week days / work week? Please make a note if your work week is not Monday to Friday. *
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.