Evolve — Run + Gym Programme Finder

What is your main running goal?* This field is required.

Start running

Build consistency / general fitness

3 km

5 km

10 km

Half marathon

Marathon

Ultra / another distance

What distance or challenge are you preparing for?

What does success look like for you?* This field is required.

Complete the distance comfortably

Improve a previous time

Work towards a target time

Build consistent running alongside gym training

Not sure yet

What finish time are you aiming for?

Target time in HH:MM:SS, not current performance.

Current running status* This field is required.

New to running

Returning after a break

Running occasionally

Running consistently

How many runs do you currently do per week?* This field is required.

Weekly running description preference

Distance in kilometres

Total time in minutes

Not sure

Kilometres per week* This field is required.

Minutes per week* This field is required.

Longest comfortable run in the last four weeks

Recent race or timed-run result?* This field is required.

Yes

No / not sure

Result distance* This field is required.

3 km

5 km

10 km

Half marathon

Marathon

Other

Other result distance* This field is required.

Finish time* This field is required.

When was it done?

Date

Was it a race or hard timed effort?* This field is required.

Race / hard timed effort

Comfortable training run

Not sure

Do you have a target event or test date?* This field is required.

Yes, I know the date; I have an event in mind but no date yet; No event — I want a development block

Event or test date* This field is required.

Date

When would you like to start training?* This field is required.

As soon as possible; On a specific date; Not sure

Preferred training start date* This field is required.

Date

How many running sessions can you realistically commit to each week?* This field is required.

5 or more

Not sure

How many gym sessions can you realistically commit to each week?* This field is required.

3 or more

Not sure

Total hours available each week for running and gym training* This field is required.

Which days can you usually train?* This field is required.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Other

Can running and gym training happen on the same day?* This field is required.

Yes

Sometimes

Usual weekday session length* This field is required.

Under 30 minutes

30–45 minutes

46–60 minutes

61–90 minutes

Over 90 minutes

Varies / not sure

How much time could usually be allowed for your longest run?* This field is required.

Under 45 minutes

45–60 minutes

61–90 minutes

91–120 minutes

Over 2 hours

Not sure

Usual gym session length* This field is required.

Under 30 minutes

30–45 minutes

46–60 minutes

Over 60 minutes

Not sure

Gym experience* This field is required.

New to it

Returning after a break

Some experience

Training consistently

What do I want my gym training to focus on?* This field is required.

To support my running

To get stronger and maintain muscle mass alongside running

General fitness and confidence

Not sure

Where will you usually do gym training?* This field is required.

Fully equipped gym

Home

A mixture of gym and home

Not sure

What home equipment do you have?* This field is required.

Bodyweight / no equipment

Resistance bands

Dumbbells / kettlebells

Barbell and weights

Bench / rack

Other

Other home equipment

Do any health, injury history or current circumstances mean you need individual advice before starting?* This field is required.

Yes

Not sure

We’ll need to discuss your requirements before recommending a programme.

How would you prefer to be supported?* This field is required.

A structured programme I can follow independently

A programme tailored to me

Ongoing coaching and check-ins

Not sure yet

First name* This field is required.

Email address* This field is required.

example@example.com

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