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Onboarding Survey
Form
First and last name
Where do you live? (State, City)
How long have you been running?
How did your running journey start?
Have you had a coach before? If so, what stands out from that experience?
What are a few personal attributes that you are proud of?
What motivates you?
How much milage do you generally run?
Which activities interest you? (Check all that apply)
What type of training or workouts give you confidence? (Think back to previous experiences)
What is an aspect of your training that you know you need to improve?
What are other obligations that you are balancing alongside your training?
What is your fall race schedule?
What does your typical training week look like?
Are you a very structured person or more "Go with the flow"?
Where in your schedule do you think you could improve your day or week? why?
What does a supportive structure look like to you?
What are 3 goals you have for yourself? (small, medium, large)
What is a running accomplishment you were/are proud of?
How would you describe a successful race? Either one you've had or one you can envision.
What does a successful day look like to you?
Who is someone you look up to and why?
Do you have a running journal?
What type of communication do you prefer?
In this moment, what would be the most helpful for you in your training?
Do you want to have a monthly reflection call at the end of the month or beginning of the next?
Is there anything else you would like to share?
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Form Results
Cole Oese
Colorado, Littleton
6 years
My mom told me I need to do a sport in middle school, so I joined running. Once I made it to high school, I tried out for the soccer team and didn’t make it so I continued with Cross Country.
No, I have not.
My ability to self motivate, my mental toughness, and my ability to find hard things fun.
I am motivated to become one of the best on my team, succeed with those around me, and help others grow by motivating them and inspiring them.
During the summer, it was about 50 miles a week, but due to my school’s coach, I am down to about 25 miles a week.
Long Runs
Tempos
Strides
Mobility
Uphill/downhill exposure
Lifting
breath work
Pace calibration
Journaling
Hard long runs such as upper mountain, hard workouts that leave me feeling sore after.
I think adding mileage and being able to increase my speed is what I need most
I work on Saturday, Sunday, and Monday nights, I also play games with my friends on Tuesday nights.
September 13, September 19, September 26, October 3, October 15, October 23, November 1, November 22.
Mondays are hills, sometimes long run hills, sometimes hill repeats. Tuesdays are speed workouts, varying distances. Wednesdays are mid distance easy run. Thursdays are pre meet or mid distance run. Fridays are mostly meets with occasional pre meet. Saturdays are long run cool off runs.
Go with the flow
I think increasing mileage on workout days, creating a more custom plan, not peaking in the first few meets of the season, building up my training.
I think I could be more uplifting and helpful to the team dynamic.
Small: improve and help others improve. Medium: break 17 minutes in the 5k. Large: make it to state and place well.
Breaking 18 in the first meet of the year recently.
One where I pr by a decent amount, feel good with my time/placement, and feel like I have it my all afterwards.
I feel accomplished at the end of it, my time has improved drastically, and I’m not scared of leaving people unsupported.
Someone who can build up those around them while even struggling with something deep down.
I’ve tried starting one and keep forgetting after my runs to complete it or make an entry.
phone call
text
One schedule other than the day before.
End of the month
Nope! I can’t wait though!
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