How old are you? *

40–44

45–49

50–54

55+

How many runs in a typical week? *

0–1

2

3

4 or more

Be honest: how do most of your runs feel? *

Every run's a bit of a battle

Same comfortably-hard pace every time

Mostly easy, with one that hurts

Never thought about it

What are you running towards? *

Nothing really, I just run

A race, but I'm winging it

A rough plan, no real target

A target and a plan I stick to

How has your body felt after runs in the last 6 months? *

I'm injured right now

Same niggle keeps coming back

The odd ache, gone in a day

Good

How often do you lift weights? *

Never

Now and then

Once a week

Twice or more

When you lift, what does it look like? *

I don't lift

Classes or circuits

Machines, same weights for months

Heavy enough that the last reps are hard, and I track it

Test: stand on one leg and do slow calf raises until you can't. How many did you get? *

Under 10, or didn't try

10–19

20–24

25 or more

How often do you train single-leg strength or anything springy (split squats, step-ups, hops, strides)? *

Never

Sometimes

Every week

Look at yesterday. How many meals had a palm-sized portion of protein? *

0–1

2

3

Every meal, and I know my daily target

What did you eat before your last hard session? *

Nothing

Just coffee

Whatever was around

Something planned, with carbs

Honest count: alcoholic drinks in a typical week? *

10 or more

5–9

1–4

Rarely or none

How much sleep do you get most nights? *

Under 6 hours

6–7 hours

7 hours or more

When did you last have a planned easier week? *

Never had one

Only when illness or life forced it

In the last couple of months

Every 3–4 weeks, planned

Mid-afternoon on a workday, you're usually… *

Reaching for caffeine or sugar

Flagging but getting through

Fine

Still got plenty left

Do you know your vitamin D, iron and hormone levels? *

No idea

Tested years ago

Tested, but couldn't tell you what they mean

Yes, and I act on them

If the next 12 weeks went perfectly, what would you have done? *

How ready are you to change how you train? *

Just curious

Keen, but need a plan

Ready now, and I'd like help

First Name *

Where should I send your scorecard? *