Client questionnaire · about 8 minutes

A programme that starts where you are.

Your goals matter. So does the training you can manage today. Complete this questionnaire, then generate a member draft for Tom to review with you.

01 You & your goal02 Current training03 Your week04 Health & recovery05 Build & review

* Required. Anyone can complete and download the questionnaire. Draft generation requires Running Room member access. This is a rules-based planning tool, not an AI coach or a medical screening certificate.

01 You & your goal

Tell me what you want to work towards. This builder covers road 5km, 10km, half-marathon and marathon drafts; other goals go to Tom for individual planning.

Name or preferred name

Age Under-18 programmes need Tom and a parent or guardian.

Phone / WhatsApp numberAdd an email address or phone number.

How would you describe your running?

Goal distance

Main aim

Time goal, if anyRecorded for Tom. The builder does not promise a time.

Event / distance details

Main training / event surface

Start week · choose a Monday

Event date, if bookedLeave blank if there is no fixed event. No compressed race plans.

Block length, if no event date 8–24 weeks. A new-runner foundation block uses at least 12 weeks.

02 Your real starting point

Use your most recent four weeks, not a past personal best. Enter zero if you have not been running.

Average running distance per week (km)

Current running days per week

Longest run in the last four weeks (km)

Consecutive weeks at this routine

Longest comfortable continuous run (minutes)

Recent easy pace (minutes per km)Optional. 6.5 means 6 min 30 sec/km. If unknown, time checks assume 8 min/km.

Other weekly exercise / physical work

Recent races, training response & preferences

03 Make it fit your week

Choose the days you can reliably manage. The builder keeps extra available days for recovery rather than automatically increasing your running frequency.

Preferred long-run day

Time available for a normal session (minutes) Includes 5 minutes walking before and after.

Time available for the longer session (minutes) Includes 5 minutes walking before and after.

Work / life load

Current strength routine / experience

Cross-training you can realistically do

Equipment & training access

Schedule or access constraints

04 Health & recovery

No diagnoses or medication names are needed here. These answers identify when an individual conversation is needed; they do not give medical clearance.

Unassessed chest discomfort, fainting or unusual breathlessness with activity?

Current pain, injury or symptoms affecting running?

Condition, medicine or advice affecting exercise?

Pregnancy or postpartum considerations?

Injury / interrupted return to running in the last 12 months?

Typical sleep per night (hours)

Current fatigue · 0 fresh to 10 exhausted

Anything else Tom should discuss with you?

05 Review & build

Your information, your choice.

Typing and saving this questionnaire stays on your device. Generating a draft sends the answers to this website for temporary processing after member sign-in. Generating alone does not save a client record, send an email or use an AI service. To email your answers to Tom, use the separate send section below. Downloaded files can include health answers: store them privately.

I agree to temporary processing of these answers to create a draft. I understand that Tom must review it before I train from it, that this is not medical clearance, and that no questionnaire or programme is automatically sent to Tom.

Load a saved questionnaire

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06 Send to Tom for review

You can email your completed questionnaire to tom@thesmartathlete.co.za. If you are signed in as a member, a draft programme generated from these answers is also included. Sending is optional; you can download the files instead.

I want my contact details, completed questionnaire (including health-screening answers) and any member draft emailed to Tom at tom@thesmartathlete.co.za for coaching review. I understand this creates an email copy in his mailbox.

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You stay on this page after sending. Keep a downloaded copy until Tom confirms receipt. Detailed medical records are not requested.