'  
P Customized Running Training Programs
Training Programs for Runners of All Fitness Levels.
Increase Your Endurance, Strength, Power and Speed.
Are You Ready to GET STARTED?
Join Team PR² of Faster, Injury Free,
Confident Runners!
Team
PR²
Everyone starts from some level of fitness, whether being a Beginner Runner, Novice, Local Champion to Elite Competitor Runner. In
order to begin to put a plan of action, a program together for Training and Racing, it is important to evaluate your present level of fitness
and begin to recognize what types of specific work is needed to bring you to your fitness and/or race goals; as well as what workloads
you can safely handle without breaking down. Whatever your level of fitness,
Coach Bob's passion is teaching, motivating and sharing
his knowledge and love of Running, Training & Racing with You.

Please Note: If you are New to the Running and Endurance Training; Prior to starting this program or any exercise program, be certain
to have a complete physical check up with your doctor as a precaution.

P Running
These days, time and energy can't be wasted. Get the most out of your Running workouts with purposeful training: P Running. When
you train properly, you're building a strong foundation, getting faster and staying injury-free. It keeps training fresh & spontaneous, while
addressing your specific needs and goals. There are a lot of specific ways you can train as a distance Runner, but every effective
training program has one thing in common – they all follow some variant of a
Periodized schedule.

Three of the most common questions about Running are:
  1. How Far should I Run?
  2. How Fast should I Run?
  3. How Often should I Run?

The answers are determined by two other questions:
  1. What is the Purpose of Your Training?
  2. How much can You Tolerate Physically and Mentally?

P Running, under the guidance of Coach Bob, will provide answers to these questions and others
that come about during your Training! If you’re ready to take the initiative, he can help you enjoy your Running and reach your goals.
P
Programs are designed to eliminate the stress of worrying about your training. Am I Running the right workout? Is this Run too
long? Should I be training more? Speed work? I’ll figure all that out for you so you can focus at getting faster and having Fun with your
own
P Personal Running Training Program!

P Running methodology is 100% scientific-based and takes the worry out of your training and provides workouts calibrated to your
past results available & takes into account your unique physical and mental traits! Regardless of your
PR² Category, you deserve the
best personal attention & expert training advice! As your Personal Running Coach, Coach Bob will  provide individualized and expert
coaching that will help you achieve your Running and Fitness Goals and learn more about yourself and the training process.

There may be times when aren't able to achieve certain Running Goals because your body or the environment won't allow it. But most
often, you'll have issues as a competitive Runner because you want too much too soon and do not respond to the warning signals of
Injury and Overtraining.

PR² Running will help you set the right Goals in your training that will keep you focused on these warning signals.

Goals
To Succeed at anything in Life, you must have Clear and Realistic Goals. My Running & Racing Accomplishments would never have
developed without setting
Goals. Whatever your Goals in 2017 may be, hiring Coach Bob as your Personal Running Coach will help
you achieve those Goals through building your
Confidence and Mental Strength, specific and effective workouts to help you reach your
Goals while staying
Healthy, Happy, and Injury-Free.











Personalized Running Training Program

P Running offers You 2 Personalized Running Training Programs customized to your fitness level, injuries, background, life
schedule, and goals:

  1. P Men's Running Training Program
  2. P Women's Running Training Program

No matter if you’re a Beginner, Novice or Local Champion Runner, training for your first 5k or the Boston Marathon, your PTraining
Program
makes sure you’re doing the right workouts and the right mileage to help you reach your Goals.

Throughout your training, I will be there to monitor your progress, adjust the training schedule (if needed), and give you tips and training
advice along the way. Your
P Training Program gives you the perfect mix of Training Runs, Long Runs, Hill Training, Interval
Training
, Fartlek Runs, Short Runs, Easy Runs and Cross Training, to give you the Endurance, Speed and Confidence you need to
achieve your Running and Racing Goals!

If you are a Beginner Runner, your
P Training Program will teach you to enjoy running and fitness and make it a natural  part of your
life, while building a strong and steady foundation. After a specific amount of time, you will slowly be introduced to
Speed  Work  and
Interval Training
, As an Experienced Runner, you will take minutes off your race times, while training Confidently and Injury-free.

The fine line between
Adaptation and Breakdown is precisely where Coach Bob wants your training to occur. He will create
just enough stress to cause a positive adaptation, yet not so much that breakdown occurs through overtraining. There are three general
criteria
Coach Bob will use to determine what is enough and what is too much. It is the unique mix of workload (Intensity), how long
your workouts or interval sessions last (
Duration), and how often you do them (Frequency), that provides the basis for an effective
training strategy that goes into the design of your own Personalized
P Training Program.












































Coach Bob personally designs each and every Training Program. Too often, generic computer programs and training apps do not
adjust for real life circumstances: working late, last-minute travel, kids activities or family issues.
PTraining Programs are not generic
or cookie cutter training programs and take all of this into account as well as taking the confusion out of training. This allows
Coach Bob
to make any necessary adjustments to the training schedule and we can chat anytime you like.
  • A complete Personalized 12-20 wk. Training Program from start to finish (no more going alone).

  • Customized Workouts and paces so you know exactly what to do and tailored to your P Runner      
    Category. Daily mileage totals with your weekly volume laid out for you ahead of time.

  • Workouts to Increase your Aerobic Endurance, Lactate Threshold, Anaerobic Threshold,
     Anaerobic Capacity and VO2 Max.

  • A breakdown of your Training and specific ways to Improve Your Running.

  • Specific Core and Strength routines for your problem areas.

  • Advice on Injury Prevention and techniques at pain-free Running.

  • Focused Recovery, Injury Prevention, Strength Training Exercises.

  • Performance Nutrition to Maximize Training and Performance.

  • Strength and Flexibility routines to help you stay healthy and prevent injuries.

  • Warm-up routines to begin each and every day of running.

  • Email and phone support.
After walking in many 5ks with my friends, they finally
convinced me to take up running. After reviewing
numerous online running coaching programs, I found
Coach Bob and WOW! He's so personable and his
program is  incredibly priced, very responsive, and was
very attentive at helping me work towards my goals. He
loves talking about running and coaching and is always
available to answer my questions. I can't wait to run my
first 5k with my friends! Thank you Coach Bob.       
Missy Ann, Tupelo, MS
Some of the Goals that Runners, like you, have Set and Accomplished with their own P Running Training Program under the
guidance of
Coach Bob:
Improve your Running performance and reduce
your risk of injury with your own
PPersonalized Running Training Program!
"Train with Confidence, Run Injury Free & Race Faster!"
  • Run your first 5k Race.
  • Run your first 10k Race.
  • Run your first speed workout on the track.
  • Break the Cycle of Injury and Overtraining.
  • Increase Aerobic Stamina, Endurance, Strength and Speed.
  • Run your first Half-Marathon.
  • Achieve Optimal Performance Weight
  • Increase Lactate Threshold, Anaerobic Threshold, Anaerobic Capacity and VO2 Max.
  • PR in your Chosen Distance.
  • Run your first Marathon.
  • Run the Boston Marathon
  • Excitement & Motivation with your own customized workouts.
  • Improving Diet Quality.
  • Lose unwanted weight.
  • Merging Performance Nutrition into your Personalized Running Training Program.
  • A Faster, Healthier and Happier YOU!
Here's what other Runners like You think about Coach Bob's  P Training Programs:
"Train with Confidence, Run Injury Free,
Race Faster!"
P
Team
Your Personalized P Running Training Program will Include:
Secure Buying
I met with Coach Bob at a local college outdoor track
here in Tucson, AZ.  I was so pleased at how nice and
professional he was and how he loves running.  After
talking about my running history and goals, he watched
me run a few laps on the track. I had no idea how in-
correctly I was running and how it possibly contributed to
several injuries and poor performance. He has helped
me improve my running form and my running program
and is just what I needed to up my motivation in training
and give me back my confidence to work my program.
After 4 months I have never felt so good and so strong. I  
feel confident now that I can get back into my Marathon
training, and while I won't set any world records, I know
that I will be setting some PR's. Maybe even qualify for
Boston! Thanks Coach Bob.
           Melissa, Tucson, AZ
Online Personal Fitness Training!
Look & Feel Great NAKED!
eTRAINING
Pates Running and Racing
TRAIN with CONFIDENCE, RUN INJURY FREE and RACE FASTER!
2018
2018