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Section 1

Training Background & Current Readiness

How often are you currently running each week?

What is the longest time you can currently run continuously without stopping?

Have you done a long run recently? (Longer than your normal daily run)

How does your body feel after a run?

Section 2

Training History & Experience

How long have you been running regularly (2–3 days/week or more)?

How many seasons of organized running have you completed? (XC, track, club)

What types of workouts have you done before? (Select all that apply)

Easy runs

Strides or hill sprints

Tempo runs

Intervals

Section 3

Race Experience

Have you raced recently? If yes, what was the furthest you've raced recently

What is the longest race distance you have ever completed?

Section 4

Where Things Get Hard in Races

In a typical cross-country race, where do you struggle the most?

When that struggle shows up, what does it usually feel like? (Select up to two)

Section 5

Terrain and Course Factors

How does the following affect you?

Downhills

No issue

Some issue

Big issue

Section 6

Pace changes & competition pressure

When competitors surge mid-race, what do you usually do?

If you feel the race starts poorly, for you what usually happens?

Late in races, what is hardest for you?

Section 7

Training Habits and Recovery

Which statements describe your training? (Select all that apply)

When you’re given a training plan, which best describes how you usually follow it?

Section 8

Strengths and Self-Perception

What is your biggest strength as a runner?

What feels like your biggest limiter right now?

Section 9

Breaks & Injury Safety

DropdownHave you taken a break from running in the last 12 months?

Have you had a running-related injury in the last 12 months?

Are you currently running pain-free?

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