KOR is a coaching platform offering 1-1 monthly running coaching and personalised training plans.
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1-1 Coaching Questionnaire
Please take your time in answering the questions below. The more accurate the answers, the more comprehensive and complete a program I can build for you. Everyone is different and so everyone deserves to have their own personalised plan. If you want to make real progress, you need to be training to your current fitness levels and not pushing yourself too hard. Giving me inaccurate data may result in too advanced a plan which may lead to injury or undesired results. Completion time: 5 mins
To which gender identity do you most identify?
Prefer not to say
How many steps would you take per day, on average?
Occupation Activity Level
Mainly sitting (Office Work or Student)
Spending most of my shift on my feet and some walking (Cashier)
I spend my shift standing and walking around (Waiter/Server, etc,.)
I am on my feet for the entire day (Nurse/Doctor, etc,.)
Hard physical labour (Craftsperson)
How many hours of sleep would you get per night, on average?
Why did you get into running or why do you want to get into running?
What is your current running ability?
Beginner Runner/ I am not running at the moment
Casual Runner/ I have run before but not running a lot right now/ 1-2 times per week
Intermediate Runner/ I run 2-3 times a week
Advanced Runner/ I run 4-5 times per week
Serious Runner/ I run 5-6 times per week
Elite Runner/ I run 6-7+ times per week
Current Running Ability
When I run...
I am really out of breath and always pushing myself to my limit
My breathing is short and rapid (I would be able to say a couple of words)
My breathing is laboured and noticeable but could say short sentences
My breathing is easy and under control (I could hold a conversation while running)
I do a mixture of harder runs and easy runs
How many KM's do you run per week at the moment?
What distance below is closest to your longest run in the previous 2 weeks?
Estimated 5km Time
What is your estimated 5km time right now? Format: mm:ss (Must have been completed recently)
What are you better at? Short and hard sprints/ intervals or long endurance efforts?
Short and hard
Long endurance efforts
How confident are you in your running ability?
1 - I need to learn a lot 5 - I am very confident I know what I am doing
Do you do any other form of exercise?
I don't do anything right now
I do some walking
I do a lot of walking
I go to the gym, play some form of sport, do pilates, yoga, Swimming, cycling. etc,.
Are you a member in a gym or have access to any sort of weights, resistance bands?
I am a gym member
I have weights/ Resistance bands at home
I don't go to the gym or have stuff at home
What equipment do you have access to? Select all that applies
Kettle Bells Light
Kettle bells Heavy
Box for box jumps
Pull Up Bar
Resistance Bands- Smaller loops
Resistance Bands- Large Loops
Long Term Running Goal
Something you would like to be able to do in the future? 2 years from now/ 5 years from now etc.?
Do you have a long term running goal as well?
Any injuries to note?
No, I am all good!
What is your injury? Runners Knee, Twisted ankle, Sciatica, Slipped Disk, Tendinosis, Plantar Fasciitis, Arthritis, Back pain, Knee pain, etc,.
Have you seen a Physio/Physician about it or plan on seeing one?
How many days per week are you currently running?
What days are you available to train?
My schedule changes regularly
Please provide details on your changing schedule
What day would you like your Long run to be? (Ideally Saturday or Sunday)
Strengths and Weaknesses
What aspect of running are you most intimidated by? If any?
What do you think are your strengths as a runner?
What do you think are your weaknesses as a runner? if any?
Do you respond better to tough love or hand holding? or somewhere in between?
Tough love (I need to be held accountable)
Hand holding (A small bit of guidance is nice)
Somewhere in the middle
Do you crack, stay the same, or thrive under pressure?
Stay the same
How competitive are you?
1 - Not at all 10 - I will do anything possible to win
Do you enjoy the pain of pushing yourself to your limits?
1 - It scares me 5 - I love it
Do you like to be challenged?
Are you susceptible to mental burnout?
Nutrition/ Sleep/ Recovery/ Mindfulness
My plan is to eventually have information documents/Guides on the above topics. Would these be something you are interested in?
Would you prefer it as a written document or a video?