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 *

Date 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.

How would you describe your current running? *

Complete beginner

I have not run regularly before or I am starting from scratch.

Returning runner

I have run before but took time off — injury, life, or just stopped.

Casual runner

I run a few times a week but without a structured plan or race focus.

Regular runner

I train consistently, have done some races, and want to improve.

Experienced runner

Multiple races under my belt. I know how to train but want better results or more structure.

Average weekly km right now

Be honest — if it has been zero for six months, say zero.

How many days per week do you currently run?

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

Race history

What have you done before? Select all that apply, then add times where relevant.

Distances raced

parkrun (5km)

5km race

10km

Half marathon (21.1km)

Marathon (42.2km)

Trail or ultra

No races yet

Your best times (leave blank if not applicable)

5km PB

Half marathon PB

Marathon PB

Most recent race — event, distance, and approximate date

How would you rate your current fitness? *

Couch startRace-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.

Not what sounds good — what you actually want. The clearer you are here, the better the plan.

What is your primary goal right now? *

Complete a specific race

I have a target event and I want to cross the finish line.

Run a personal best

I have done this distance before and I want to go faster.

Get fit and build a consistent habit

No specific race yet. I want to feel better and run regularly.

Run injury-free and manage load smarter

I keep getting hurt and I need a more scientific approach.

Run for my health and longevity

This is about being around for a long time, not racing.

Target race or event *

Target distance

Do you have a time goal?

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 would success look like to you — beyond the finish time?

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.

Stress levels generally — how would you rate your baseline stress right now?

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?

iPhone

Android

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

Before you submit *

6 of 6

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.