Client Intake Form — Groundwork Running

Section 1 of 6

About you.

Basic details so I can address you properly and reach you if needed.

First name *

Last name *

Year of birth *

Used to calibrate training load and heart rate zones.

Biological sex *

Used for physiological calculations only.

Email address *

Mobile number *

Suburb *

Occupation

Helps me understand your daily physical demands and energy levels.

Emergency contact

Just in case — required for all clients.

Name *

Relationship *

Phone *

Saved

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Section 2 of 6

Your running.

Tell me where you are right now, not where you wish you were. I build programs from the truth, not the aspiration.

Section 2 of 6

Your running.

A few questions that go deeper than the enquiry form. Your previous answers have already been noted — these fill in the gaps I need to write your first plan.

How long have you been running regularly? (or when did you last run consistently?)

Context matters — a runner returning after 12 months off needs a different plan to someone who has never stopped.

Longest run in the past 4 to 6 weeks

This tells me your current aerobic ceiling and where week one should realistically start.

Personal bests

Leave blank if not applicable. Approximate is fine — I just need ballpark figures.

5km PB

Half marathon PB

Marathon PB

Most recent race — event, distance, and approximate date

How would you rate your current fitness? *

Starting from scratchRace-ready

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Section 3 of 6

Your health.

This is where I need you to be completely honest. Nothing here disqualifies you from coaching — it just helps me build something safe.

This section collects health information. Under Australian privacy law, health data is sensitive information and is handled accordingly. Your responses are confidential, used only to inform your coaching program, and are never shared without your consent. See our Privacy Policy for full details.

Do you have any current injuries or physical niggles? *

No — I am currently injury-free

Yes — I have something I need to tell you about

Any significant injury history in the past 2 years?

Include injuries that are fully resolved — they tell me where to be careful with load.

Do you have any diagnosed medical conditions relevant to exercise? *

No relevant medical conditions

Yes — I have something worth knowing

e.g. heart condition, asthma, diabetes, blood pressure issues, autoimmune condition

Have you been cleared by a doctor to undertake a structured running program? *

Yes — I have been cleared or have no conditions requiring clearance

Not yet — I will confirm with my doctor before beginning

Your first plan will be conservative until you confirm clearance.

How is your sleep generally?

Good — 7 or more hours most nights

Variable — some good nights, some poor ones

Consistently poor — under 6 hours or broken sleep most nights

Sleep is a training variable. Poor sleep affects recovery and I adjust load accordingly.

Anything else about your health I should know before writing your plan?

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Section 4 of 6

Your goals.

You've told me your race goal and program interest. These questions go deeper — the answers shape how I coach you day to day, not just what's on the plan.

Why does this goal matter to you? *

There is no right answer. "I want to be healthy for my kids" is as valid as "I want to qualify for Boston."

What has stopped you from reaching this goal before?

Knowing this helps me build a plan that accounts for your specific failure points, not a generic one.

If everything went perfectly over the next 12 to 16 weeks, what would change for you?

How confident are you that you will stick to a program?

Not at allAbsolutely

Be honest. A 5 tells me you need more built-in accountability — that is not a problem, it is just useful to know upfront.

Have you worked with a running coach before?

No — this is my first time working with a coach

Yes — I have had a coach before

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Section 5 of 6

Your life.

Training has to fit around real life — not the other way around. This section is where most generic plans fall apart. Tell me what your week actually looks like.

What days can you train? *

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Select all days you can realistically train. We will sort rest days in the plan.

What time of day works best for training? *

Early morning (before 7am)

Kedron Brook at sunrise. This is my favourite time to run too.

Morning (7am to 9am)

Lunch (11am to 1pm)

Afternoon or evening (4pm onwards)

It varies — I run when I can

How many sessions per week are you realistically able to commit to? *

MinimumDaily runner

Be realistic, not aspirational. A 4-day plan you actually do beats a 6-day plan you don't.

How long can a typical session be? *

Under 45 minutes most days

45 to 60 minutes most days, longer on weekends

Up to 90 minutes most days

As long as needed — time is not a significant constraint

Work situation — how physical or demanding is your work week?

Desk-based — mostly seated

Running may be the primary physical activity in your day.

Moderately active — on my feet a fair bit

Very physically demanding — I arrive home tired

Recovery time between sessions matters more for you.

Shift work or irregular hours

Are there any weeks coming up where training will be disrupted?

The more I know upfront, the better I can plan around it rather than react to it.

Strength and cross-training

As an exercise physiologist I'll often recommend strength work alongside your running. This helps me understand where you're starting from.

Do you currently do any strength training?

No — running only right now

Occasionally — a few times a month

Regularly — once or twice a week

Often — three or more times a week

Access to gym or equipment?

Gym membership

Home weights

Bodyweight only

No equipment

Open to adding strength work to your program?

Yes — keen to incorporate it

Maybe — open to it if it helps

No — running only please

Training personality

How you like to train shapes how I communicate and structure your program.

Do you prefer structure or flexibility in your training?

I like a clear plan — tell me exactly what to do each day

A mix — structure for key sessions, flexibility elsewhere

I prefer flexibility — guidelines over rigid schedules

Do you train alone or with others?

How do you feel about hard sessions?

I love pushing hard — I tend to overcook it if anything

I can push when needed but I need the reason explained

I prefer conservative — I'd rather do less and stay healthy

Very relaxedVery stressed

Stress is a physiological load, not just a feeling. High stress means I need to be more conservative with training load.

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Section 6 of 6

Tech setup.

The last section. This is how I get your plan onto your wrist each week. It takes about ten minutes to set up once and then runs automatically.

Do you have a GPS running watch? *

Yes — Garmin

Yes — another brand (Apple Watch, Coros, Polar, Suunto, etc.)

No GPS watch — I use my phone

We can make this work. I will use a simpler plan format for you.

No tracking at all

TrainingPeaks account *

Yes — I already have a TrainingPeaks account

I just need to connect it to your coach account.

No — I need to set one up

I will send you a step-by-step setup guide once I receive this form. It is free and takes about five minutes.

What phone do you use for running-related apps?

Android

Coaching expectations

Helps me understand what you're actually looking for so I can deliver it — and be upfront where my approach differs.

What kind of coaching are you looking for?

A structured plan I follow independently

Ongoing feedback on my sessions as I go

Accountability check-ins to keep me on track

Someone to talk to when things go off-plan

Education — I want to understand why I'm doing what I'm doing

Preferred communication method

Text or WhatsApp

In person at catch-up only

No preference

How often would you like check-ins?

Weekly

Fortnightly

Monthly catch-up is enough

Only if something goes wrong

Finally — is there anything else you want me to know before I write your first plan?

Before you submit *

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Form received.

Thank you. I will read through this carefully and your first plan will be with you within 48 hours.

What happens next

I will review your form, build your first week, and load it into TrainingPeaks within 48 hours. You will receive an email with a connection request from TrainingPeaks — accept it and your plan will appear. If you have not yet set up TrainingPeaks, the setup guide will be in that same email.

Your first monthly catch-up

I will reach out separately to book our first coffee on Kedron Brook. This is where we meet properly, go through the plan together, and make sure everything makes sense before you run your first session.

Go to your portal

Let's build your first plan.

About you.

Your running.

Your running.

Your health.

Your goals.

Your life.

Tech setup.