FOR WEIGHT LOSS

RUNNING PLAN

Friend

Lose weight

Stay fit

Improve endurance

What’s your goal?

What is your age?

Have you ran in the past 6 months?

I have trouble gaining muscle or body fat

I can gain and lose weight without too much difficulty

I gain weight easily but have a hard time losing it

Which of the following patterns best describes your history?

At the office

Long daily walks

Physical work

Mostly at home

Please describe your typical day

I can't run at all

half a mile (~1 km)

up to 2 miles (~3 km)

over 2 miles (~3.5 km)

How much do you think you can run right now?

Trails

Treadmill

City streets

Track

Where will you run most often?

Workout hero  (3-5 workouts / week)

Light-mode (1-2 workouts / week)

Newbie (just starting)

How physically active are you?

I don't run

1-2 times per week

3 times per week

4 or more times per week

How often do you currently run?

Morning

Afternoon

Evening

What's your preferred time for a run?

My life wouldn't change

I would be more confident and be able  to do more

I would be much happier and even take up new activities

My life would do a  complete 180 and I would be a brand new person

Would your life change if you reached your ideal weight?

My diet and physical  activity need  improvement

I have some healthy  habits

I eat mostly healthy  and stay active

Which statement describes you best?

9 to 5

Night shifts

My hours are flexible

I’m retired

What’s your work schedule like?

Minimal rest  (less than 5 hours)

I get some shut-eye  (5-6 hours)

I sleep long and well  (7-8 hours)

I'm a sleep superhero  (more than 8 hours)

How much do you sleep?

I just want to see how this plan fits into my life

I’m ready to try and lose some weight

I’m determined to drop the most weight

How motivated are you to burn off excess pounds?

Traditional

I like low-carb meals for fast metabolism

Keto

Vegetarian

Vegan (Plant Diet)

I like low-carb meals and avoid animal products

Keto Vegan

Pescatarian

Lactose Free

Gluten Free

Little processed foods, extra veggies and fruit

Paleo

Mediterranean

Сhoose your diet type

How tall are you?

What’s your current weight?

Got it! And what's your goal weight?

Ranning-3D