1. How many days per week do you train for ultrarunning?
(Required)
a) 0-1 days per week
b) 2 days per week
c) 3 days per week
d) 4+ days per week
2. How consistent are you with your ultrarunning training each week?
(Required)
a) Very inconsistent
b) Somewhat inconsistent
c) Moderately consistent
d) Very consistent
3. How many hours per week do you typically spend on ultrarunning-specific training?
(Required)
a) Less than 5 hours
b) 5-7 hours
c) 8-10 hours
d) More than 10 hours
4. Do you include a mix of endurance, steady state, tempo, and high-intensity intervals throughout your training program?
(Required)
a) No, I stick to one type of workout
b) Occasionally, but not regularly
c) Yes, but without a specific plan
d) Yes, based on a structured training plan
5. How do you progress your training workload (intensity and/or volume) over time?
(Required)
a) I don’t actively manage progression
b) I increase intensity or volume when I feel like it
c) I follow a general static plan for progression
d) I adhere to a structured and periodized training plan
6. How often do you incorporate rest or active recovery days into your training schedule?
(Required)
a) Never or rarely
b) Occasionally when I feel like it
c) 1 time a week
d) 2-3 times a week
7. How would you rate the quality and adequacy of your sleep?
(Required)
a) Poor; I often feel tired
b) Average; I get enough sleep most nights
c) Good; I prioritize sleep for recovery
d) Excellent; I consistently get high-quality sleep
8. How do you manage your nutrition during long runs (especially over 2 hours)?
(Required)
a) I rarely eat and/or don’t pay much attention to it
b) I only eat when I feel like it
c) I generally eat 150-300 calories per hour
d) I have my go-to fuel sources dialed in
9. How effectively do you manage hydration and electrolytes during long runs?
(Required)
a) I don’t pay much attention to it
b) I drink during runs but don’t keep track of how much
c) I maintain good hydration and sometimes use electrolytes
d) I carefully balance hydration and electrolytes
10. Do you tailor your workouts to mimic the demands of your goal event, including terrain and average elevation change per mile?
(Required)
a) Never or rarely
b) Occasionally but not regularly
c) 1-2 workouts per week
d) 3+ workouts per week
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