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Testimonials

Anyway Pat, thanks again mate, your advice and perspective has been invaluable. This won’t be the last time you hear for me, that’s for sure!

Caine Warburton
Online Client
Hobart Marathon
2.55.54
10/Jan/10

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I really enjoyed the program structure and with the extra 30km's a week I didn't feel any more fatigued than my old program. One of the main differences I noticed was that I could just get out there and put 100% effort into running your program, rather than spend time adjusting my own program which as it turns out wasn't nearly as effective.

Adrian Irvin
Online Client
Hobart Marathon
2.57.05
10/Jan/10

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"After Pat helped me complete my first Marathon (Gold Coast) in July 2009 in 3.37, I enlisted his services again to get me to the Melbourne Marathon only about 12 weeks later. Pat got me through some mid program motivation and injury issues with his straight talking approach, seeing me come out of the other side of a difficult patch better than ever. I went on to record a PB in the 3ktime trial prior to the Marathon, and then had a perfect even paced race to record a 10min pb only 12 weeks after my first marathon, running 3.27! Thanks Pat. Your program had me make a great improvement in only 3 months. Now you've got me hooked on running!"

Myles Bouvier- Baird
Online Client
22/Dec/09

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Thanks again Pat for your guidance, advice and help all these weeks leading to JoongAng (Korea). Your email responses were always prompt and succinct. I am especially grateful for your words of encouragement and practical optimism (though not overly) when I sprained my ankle and had to be down for 2 weeks. I never thought sub-4 was ever possible and I actually did it, in addition to shaving 34 minutes off my previous PB. Thank you so so much!

Jane Chia
Online Client
Singapore
18/Nov/09

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I can't believe how much I've improved over the last 8wks and for the first time I'm enjoying running. Thank you SO much for all your help. Your program has been fantastic!!

Sze-Wai
Online Client
Noosa Triathlon
01/11/2009

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I have no doubt that I benefited from your guidance over the past 10 months. Now I know how to not only get into a physically stronger condition, without injury, but your input into my mental attitude to running has been just as important and revealing.

Ross McDonnell
Online Client
21/Oct/2009

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Pat. Thanks for your help and encouragement. The structured program is terrific for someone like me with family and work commitments that make face to face coaching difficult. My PB of 3.11.56 (previous pb of 3.18.45) for the Marathon surpassed all my expectations and has given me the confidence to try to further improve that time in the near future. I will be returning for more coaching.

Yuri Kontrobarsky
Bentleigh, Victoria
Online Client
Melbourne Marathon
11/Oct/2009

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I can only give your coaching the highest possible recommendation to anyone else who would like to achieve a running goal. Without your help I could not have achieved 3.27. I would have had much lower expectations. The successful execution of your training program gave me all the confidence I needed to attempt what I previously thought was impossible. It feels great to know I did the very best I could.

Mark Wenn
Online Client
Melbourne Marathon
11 Oct/2009

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Coolrunning Sep 2009: This is what they said about my online coaching service.

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Just wanted to let you know that I am really enjoying the program that you wrote for me. Apart from having a concrete plan to follow (which always works well for me) I am loving the mix of speed sessions, easy runs and the long run on Sunday. I feel as if I am working on all aspects of my running and developing a much better understanding of the ‘speed’ element which I previously chose to ignore altogether. I just thought I was a slow runner and always would be. Now I’m beginning to think a little differently.

Jody Redler
Online Client
9 Sep/2009

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Thankyou, thankyou, thankyou!!! Wrapt with the Marathon result - 3.37.34. Far exceeding my expectations! An absolute highlight of my running life far - such a relief and also feeling of satisfaction when crossing the line. I really think your training plan was a big factor. Thank you so much. It enabled me to get to the start injury free, and your simple no nonsense approach gave me a lot of confidence going into the unknown beyond 35k!

Myles Bouvier-Baird
Gold Coast Airport Marathon
online client
10/July/2009

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Well what can I say. Yesterday was extremely enjoyable & rewarding to say the least. My official net time was 1h 35m 40s. A time I’m really proud of given the fact my main goal was sub 1.40. Having you in my pacing group was very motivational & a big bonus as I’m sure it probably bought me 4 or 5 mins. The training program you did up for me along with joining PCRG was the best decision I’ve made when it comes to improving & enjoying my running.

A huge thanks mate & I look forward to continuing with the group for a long time to come.

Kevin Gibb
Gold Coast Half Marathon
online client & PCRG member
08/July/2009

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I'm sure many of your happy customers have told you this but when it comes to running training you are a genius. 39:30 in the RCH Run for Research this morning (18:50 and 20:40) for which I am very stoked. Have been trying for many years to achieve this goal without success, however thanks to your program and having to be accountable to someone every few weeks has improved all my times from the 5k to the half marathon. Thank-you for the motivation and running nous, an awesome result.

                                                                                                  Dwane Jackson
                                                                                                         online client
                                                                                                   22/June/2009

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Pat helped me achieve my goal of running my first 50km Ultra Marathon in Canberra in April this year. The program that he designed specifically for me was based on running time (which was new to me) rather than on distance. I knew that if I kept training my usual way, I would have ended up over-training and doing much longer runs than was necessary. I was able to achieve this goal on four runs a week. When I crossed the finish line, I still had the stamina to keep on running, which proves that his tailored running programs work. Being accountable to him and having Pat support me and stretch me by doing speed training is what I needed. Thank you again Pat.

Eliza Leung
online client
22/June/2009

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Thanks for the guidance over the past months. What I needed was a consistency and structure to get me back on track. I especially needed the structure to avoid overtraining which is what I would have done if I hadn't had a program in place and feedback to rely on.

Scott Gledhill
online client
9 April 2009

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I’ve been running on your program now for about 8 weeks and one thing I have noticed is that I don’t have the same muscle strain issues I’ve had over the past 6-8 months. My previous running was mostly within a limited pace range. I am enjoying the program you have developed, and my body appears to feel better for it.

Ross McDonnell
online client
18 Feb 2009

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Thank you for your support in coaching me. I wouldn’t be getting through these speed sessions if I wasn’t being held accountable to you. I am enjoying the challenge.

Eliza Leung
online client
17/Feb/2009

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You are very clever at what you do and when I listen to how other people prepare I can say you’ve pretty much got it over most of them. Getting people where they want to be in a shorter space of time without too many really long runs and the faster efforts chucked in seems to get the same result in a lot less time.

I’m very grateful to you and you are a great man doing great things. It’s one thing to achieve for yourself but to share your knowledge and help lift others to greater heights is an even better thing to do in my opinion.

Patricia Poole
online client
22/Sep/2008

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Today, I did something that not long ago I would never imagined to have been possible.

a/. Run a marathon.
b/. Crack four hours - 3:57.

Thank you so much for your plan. I was very loyal to it and it was very loyal to me. I feel indebted to your experience and wisdom. Thank you for helping me achieve my personal goal.

Andrew Holman
Adelaide Marathon
24/August/2008
3hrs 57min

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Firstly I would just like to say thankyou for your support over the past 10 weeks, your program delivered some great challengers that gave me the results I was looking for. It just shows that you really know your stuff.

I stuck to the plan and it felt like I ran the last 3k’s as tough as I ran the 3k time trial on Wednesday, I gave it everything I had. I finished with a time of 47:44. I’m wrapped! Thanks again Pat.

Thanks Pat, it’s been great.

Stuart Cassidy
online client
29/July/2008

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Thank-YOU so much - I'm absolutely stoked about that time (3.44.46)!! I gotta say, last Sunday was one of the biggest highlights in my life so far, I absolutely enjoyed every step.

More from Fiona Paul (online client) here
Gold Coast Airport Marathon
6/July/2008

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Just to let you know I did 38 min 25 secs for the Striders 10k - over a minute PB, really happy. With 1500m to go I was stuffed, but your words were in my head saying stay strong and be positive so I got there. I didn't wear a watch on purpose and asked people the time at 4 different parts in the race. Really happy mate, your training is really working. Thanks again for all your help it is much appreciated.

Anthony Whitty
online client
6/May/2008

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That's actually my second fastest time EVER!!!! Only 10sec off my PB. I"m so gonna smash it this year!! I'm just sooo happy, I had to share it with you! And it's ALL thanks to YOU!!!! THANK YOU THANK YOU THANK YOU!!! I cannot wait to see what else I can achieve this year :)

I'm one happy client!!!!!!!!!!!!!!!!!!!!

THANKS FOR EVERYTHING SO FAR!!

SW
(preferred to remain anonymous)
Online Client
18/March/2008

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Mate, I was so happy this morning when I crossed the line on my last effort and looked at the time. There was no way that I thought I had that time in me on that last effort. Yesterday I read the commitment and motivation articles on your website and on that last km all I was trying to do was shut out the pain and think about banking the session… So thank you.

Anthony Gilbertson
Online Client
1/March/2008

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I've been very diligent. I got home late from work (had a huge day) and I went out for my run...I would have never gone if I didn't have to report back and if I didn't have the program!

Sonja
Online Client
26/Feb/2008

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Thanks again Pat. I have honestly never enjoyed training this much before, I am totally hooked and loving it.

Nick Sommerlad
online client
Director
Think Digital Imaging Solutions
26/Feb/2008

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Still loving the focus though, it's great! Ha ha - there were a couple of times that the thought of having to email you my times kept my pace going when I thought I'd sooner stop!!!!!

Diane Soffe
online client
West Papua
18/Feb/2008

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The simple task of running to your plan and goal times really do take me completely out of my comfort zone and something that cannot be achieved with other other training routines I've tried - really appreciating your support Pat!

                                                          Paul Rushworth
                                                                                                       Online Client
                                                                                                     13/Feb/2008

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I really thank you for giving me a training structure that is achievable but challenging, and varied, yet allows 'habits'. I also very much appreciate your flexibility, as I have come across some races quite last minute and you always accommodate them. Case in point, Saturday's 10k and look at the result (40.24).

Since running became a part of my life I've always felt better because of it. In the last 2 1/2 years you have added so much focus, and in turn self-confidence to my running, and I feel it spills over to other parts of life.

So thank you again, and I look forward to 2008.

Margreet Dietz
Online client
17/Dec/2007

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What works very well for me is to have you as my coach, who simply puts in "2:20 relaxed run" as the goal. On most days, that is enough stimulus to finish the 2:20 as I do not want to report "got bored after 1:30" or so.

So, the fact that SOMEBODY ELSE sets the challenge helps me a lot. Of course, also knowing that that somebody else knows what I am doing is a huge incentive in itself.

                                                                                                   Dr Victor Allis
                                                                                                      Online client
                                                                                                       CEO Quintiq
                                                                                                      Netherlands
                                                                                                   03/Dec/2007

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I just wanted to update you on yesterday’s Singapore Marathon. Had a great run and although the official times are yet to come out, I timed myself at 3:58:00, so you can imagine I’m pretty stoked with that result.

In the end, I felt pretty strong throughout, my first quarter was a bit slow and I was probably heading for a 4.10 or 4.15, but then the next two quarters I picked up the pace and really kicked on.

I’m happy for you to include my comments on your web site and to add that I wouldn’t have been able to finish so strong without the help of your training programme.

Thanks for all your help!

Ed Larkin
Online client
Singapore
02/Dec/2007

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I would like to say a HUGE thankyou for your guidance this season with my running, I have thoroughly enjoyed your sessions and believe you take a very sensible and measured approach to training, one that includes hard sessions, with plenty of well needed recovery built into the program (something that I am not finding with my tri training program at the moment). I have raced 2 tri's this season already and won both of them, with the fastest run splits in the woman's field on both occasions - so you must be doing something right!!!

You will definitely be hearing from me again when next years running season commences!! - I'm looking forward to it already.

Rebecca Wilson
Online Coaching Client
27/Oct/2007

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I just wanted to say thank you for all the help you provided in helping me achieve my goal of running my first marathon at Rottnest.

I was expecting this race to hurt, and hurt badly. Isn’t that what marathons are supposed to be about?

As every kilometer passed by I was waiting for the pain to come on, it never did. Over that last 10km or so I ran past many who had slowed to a walk…they hurt, why didn’t I?

I can only put it down to the great training program you put together for me. I must say that when I first received it I was a little skeptical, as there weren’t as many kilometers as other plans as I had seen. The proof is in the pudding though…it worked!

The other thing that made a real difference was having a realistic goal pace set by you to follow. The goal time of between 4:15 and 4:25 was right on the money. Thanks again!

Rob Donkersloot
Rottnest Marathon (Perth)
4hrs 20min
21/Oct/2007

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Thanks for all your help over the past 6 months, you definitely gave another element to my training that I would not have incorporated otherwise without your experience there to guide me. I'll definitely enlist your services again for my next marathon and we can aim at that sub 3:00 mark!!

Daniel Pinne 11/Oct/2007
Gold Coast Half Marathon 1.27.07 (previous pb 1.40)
Run to the G 10K 40.27
Melbourne Marathon 1.30.06 (previous pb 3.36.00)

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Pat, your training has shaved 10 minutes off my past marathon time, it gave me endurance to the end, well….almost to the end. It’s given me the ability to believe I can do better in my time next marathon.

Once again, thankyou for your help and support.

David Stevens
Melbourne Marathon
7/Oct/07
3.42.39

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Your program was great, challenging enough to make me work hard, but not so challenging that it was unachievable.

Caroline (2.02.55)
Melbourne Half Marathon
7/Oct/2007
Previous best 2.19

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Well, I have now finished my first Half Marathon and am thrilled to bits! Sore as sore can be this morning and feel great for it though. Makes it all worth while.

Apart from not being able to get to my family for around 20 minutes after, as the finish line was bedlam, and we were dodging walkers in the final 2km, which one doesn't need at that stage of the race, it was a great day.

Great sunshine and a good mood all round, I finished going by my watch in 1h54m51s. Pretty much spot on 5.27/km, thank you again so much for your help and professionalism.

Sav Papadopoulos
Melbourne Half Marathon
7/Oct/2007

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Goal achieved – 66 mins for City to Surf 2007! An improvement by nearly 6 minutes over my first go last year and I reckon there’s room to get it lower for next year.

It’s wonderful just what you’ve been able to coax out of this 55 yr old body. Your program completely changed the way I’ve trained and run. Many thanks. I’ll be back for a half marathon after a break away.

Barry Morwood
Online Client
13/08/2007

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I am certainly hooked and looking forward to doing another half in the near future. All said and done I feel like a runner again, and that was my goal from the beginning.

Thank you for helping me get there, your program, goal setting and encouragement has guided me along this journey.

I know this won’t be the last time we chat as I am keen to employ your services in the future as my goals become bigger and better!

Thanks again Pat

Karey Corrie
Online Client
Townsville Half Marathon 05/08/2007
1.59.14

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Anyone that has a major affect on achieving an important personal goal becomes a very special person in your life. I hope you realize how much I appreciate everything you have done to help me achieve my goal.

More from Helen Bruce here....
posted 26/07/2007

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I just want to thank you for all your fantastic help. To improve my time by >30 minutes is fantastic, and your wise counsel I cannot thank you enough for.

Pat - I sincerely thank you for all your assistance over the last 4 months, I couldn't have made this improvement without all your guidance and support.

Mark Scatena
online client
Perth Marathon
8/July/2007
3.44.50

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Thanks for all your encouragement and sharing of your vast running experiences Pat. Such things are beyond monetary value.

More from Craig Rowley here.....
posted 06/07/2007

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To the best mentor ever! Thanks Pat, love your stuff and dedicate a big thanks for getting us to the line of the 2007 Gold Coast Airport Marathon.

More from Margaret & Michelle Williams here.....
posted 06/07/2007
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I can't thank you enough for your assistance in helping me achieve my goal for the Gold Coast half marathon. I wanted to run under 2 hours and I managed 1.57.38. I am so stoked to have accomplished this. I have never ever imagined that I could have ever run a 1/2 marathon. I could not have done this without your support.

The day was so much fun and I can not wait to do this again. The support from all of PCRG on the day was awesome.

Christelle Moller
PCRG member
Gold Coast Half Marathon
01/07/2007

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Thank you again for your advice and experience in getting me to the start line in shape and helping me accomplish one of my life dreams to run a marathon. For me the enjoyment was as much in the preparation as in the race itself.

Dave Colpo
online client
Gold Coast Airport Marathon
01/07/2007
3hrs 58min

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I turned 42 early this year and always wanted to complete a marathon. Due to work and family commitments – I knew that I would have to do most of the training by myself. Not knowing what to do – I turned to you to be my online training coach. Best thing I ever did.

Your program was able to cater for my needs and you were always was on hand to answer the many questions that I sent you (sorry).

Well I finally achieved something I set out to do back in February this year – and that was to complete my very first Marathon – the Gold Coast Marathon.

I ran all the way. Over the final 10k – I kept thinking of the text message you sent to me a couple of days prior to the event - Sweat and sacrifice means success.

I managed a time of 4 hrs 8 min – 7 min ahead of the goal you set me. Not bad hey. Thanks heaps Pat. Talk to you soon about my next goal.

Dave Keatinge
online client
Gold Coast Airport Marathon
02/July/2007

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A massive thank you to you for training me achieve all these goals so far. I might physically go out and do these runs, but the backbone of the race comes from all the training and knowledge you pass onto me and I very much appreciate your time and dedication.

Fiona Paul
Great Ocean Rd Half Marathon
online client
20/05/2007
1.39.55 (3min pb)

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Many thanks again for getting home in 3:47:52 on what was my 6th marathon and first sub-4 time. Totally enjoyed the the Canberra experience, quite different from some of the other marathons I have been lucky enough to experience around the world.

I want to tell you about how much this year of running has meant to me, and how much you have played a part in that.

Notwithstanding I had extremely limited time for running this year, I stuck to the program you set for me.

Read more here......

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On Sunday I couldn't get the smile off my face as I ran down the finish chute. The sense of satisfaction, happiness and relief was enormous! Thank you so much for the motivating training sessions and the sense of camaraderie you encourage within the group. Without these two vital elements I doubt very much that my Sunday would have turned out nearly so well!.

Suzanne Postma
GOLD COAST 2005

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Based on your pre-race advice, my plan was to run 5:05/5:10 pace and it turns out that I did just that. I ran the 10k in 51:43 (a PB), which is just on an average of 5:10. It was your training guides on the Marathon web site that got me going three years ago and your recent personalized on line plan that put me at a level where I went that extra inch, thanks again Pat.

                                   John Macgregor-Skinner
                                                             Executive Officer
                    Northern Rivers Private Forestry (PFDC)
                                                           GOLD COAST 2005
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I ran 1:33:18 in the Gold Coast Half Marathon. I must say I was completely stoked with the result, I owe you a huge thank you, I don't believe I would have achieved the same results if not for your training sessions. I totally enjoy coming to the Tues & Thurs morning sessions & have love the motivated team of runners, who support each other no matter what level of runner they are. Sunday's race was a pb by 5 mins & 12 mins. Previous pb at last years Gold Coast 1/2.

Now I'm looking forward to the challenge of Noosa, maybe I could do 1:30??? Many thanks for all your help over the past months!

Nicole Sanders
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Just a short note of thanks for the last 3 months. I cannot believe how well I went on Sunday and how it all fell into place. I am still on a high over 3:10.54. An improvement of 14 minutes from last year. And I just checked the gold coast web site and that puts me 202nd overall.

I could not have achieved this time without the last three months on your program. Without those speed sessions of yours I know I would not have got anywhere near this time. Since following your program I also realise that in the past I didn't give myself enough days off or do enough quality runs.

In the lead up to the race I had people ask me about your program and I told them that I seem to be running less but running better. Thanks.

It is now time to get my bike out of mothballs as I am now focusing on triathlons again for a while. I still have a dream of a sub 3 hr marathon. Next year I will definitely be signing up again for another marathon program.
Thanks again.
Scott Reid

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It was an excellent weekends race (Gold Coast). I enjoyed sharing the experience with the group. We all did so well and this is a direct effect of everyone's commitment to running and your wonderful sessions that carry us through the hard patches in a race. I heard quite a few people say they hit a rough patch and would think about a hard session you had them do and this carried them through. personally I did a six minute pb bringing my half marathon time from 101 minutes down to 95.

The only training I did differently was to do your speed work, so thanks for helping me reach that goal.

I look forward to doing 90 minutes as the next goal and will eventually get there. See you back at training next Tuesday. This week is time to recover, refresh and drink red wine. Thanks again.

Tori

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All I can say Pat is thanks heaps!!! I thought I was good for the distance but with your sprint sessions that make me writhe in pain, I was ready for any pain the race could throw at me. The pain was nothing like the pain I feel doing your repeats. I felt confident by the way I was breathing that I was on song today and that I deserved to run well, but I have to say that I am especially wrapt with the 2:54.06. Full complements to you and your training methods as I could not have expected better. It was the Carroll difference.

Simon Coates (Xiamen Marathon China 26/03/05)
2.54.06 (previous best 3.25.05)

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I felt great yesterday and broke the 12min barrier for the first time. This is the start and wait till May when the tri season finishes. I had a fantastic day on Tuesday and just kept saying "11.57.11.57". Thanks Pat for all the support AND i look forward to the next months training.

Jan Avery 6/04/2005

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Six months ago I never knew I could feel so alive. I love running and have seen the benefits of your program from day one, even though I have been running for years.

I truly believe being part of your group really takes it to another level. To be out there with other runners twice a week is highly motivating and very rewarding. There is no elitism in the group and in fact the biggest encouragement during my progress has come those who are much much faster than me, yet are happy to give advice and are genuinely excited when I - and others - do well.

I did ANOTHER PB this morning. My first ever Sub 12 performance. It was hard, it was great and I was ecstatic but what was even better was that all my friends were so happy for me afterwards as well.

Claire Bellenger 6/4/2005
Brisbane running group _____________________________________

I've been with Pat Carroll as an online student for the last three months, and I've just signed up for three more. Gaining strength and improving my running times was the initial motivation for joining this online program. But I chose to rejoin for other reasons on top of these.

When I've sent Pat an email, he replies fast and religiously. When Pat sets a program for you it is for you, not someone like you. And Pat gives honest advice. While this type of attitude is as you would expect from a high level athlete I really was blown away by it.

I love this online program because my times are getting faster but I'll continue with this online program because Pat is an old style gentleman.

Scott Brown

Osaka Japan

Senshu Marathon 3.27.25 (previous best 4.05.00)

20/03/2005 _____________________________________

Stacia Nelson said this

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What's great about this program is these time goals & your support. This time last year my training program was becoming stale. I am still very motivated & look forward to the upcoming Races as well as the training ahead!!

Andre Hoeschel
Newark/ USA

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Your speed sessions are great. They are definitely challenging for me but it has made my long, slow runs much more comfortable and enjoyable.

I have also found that I think more clearly and get more done on Tuesdays and Thursdays.

Mary-Jane Crosbie
Brisbane Running Group

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I just wanted to tell you how much I did enjoy this mornings session. Thanks for your encouragement and words of wisdom. You gave me allot to think about when I run - to relax, look at the scenery and to take my mind away from it all and to keep my feet going to the beat of the drum. The best thing I liked is that I know when I finished the last 500m, I know I could not have gone any faster - I was completely stuffed! When I got in my car I felt soooooo good and pleased with myself. Since coming back from being sick, I have not done ALL 500m in under 2:30 - especially getting some up at 2:05. I was stoked!

Mary Fatseas

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This is what they said about me on coolrunning.

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Pat, just thought I would share my feelings on my first 3k time trial. It felt like a Marathon, the pace fast the competition awesome, felt empty at the end and the support from co runners great and positive. "Hey Jan, you looked strong at the end etc". I feel part of a very exclusive group under a very good coach, it was wonderful. Thanks again Pat, I am really excited about running again, looking forward to Thursday.

Jan Avery
Brisbane Running Group _____________________________________

Your running credentials make me look very insignificant.

The reason I turned to you as an online coach is because I figure you above all know what has to be done and how to do it in order to achieve any goal you may set.

The program has made me quite focussed which is something I lacked for a while even though I kept training.

The speed is coming back but the focus is strong and that for any athlete is half the battle.

                                             Belinda Soszyn
                                 3 X Winner Empire State Stair Run
         4 X Australian Rep at World Mt Running Champs

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A big thanks for this morning's speedwork session. I thought I really pushed myself to the red line for just about all of it and came away thinking I could not have gone any harder. Just feeling fantastic today and your help has been nothing short of sensational. I may be a little unbalanced but, heck I'm enjoying speedwork with the group! What a great and positive bunch. No doubt the endorphins will settle a little soon but it feels pretty good at the moment.

David Lang
Brisbane Running Group

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Many thanks for all your support and encouragement over the past year. At the beginning of the year I was recovering from injury: with your help, and carefully-designed program, I've been able to run injury free * and record a personal best at the Auckland Marathon in October. You've been accessible when I've needed additional advice, and while the program has been challenging, it has also been realistic in terms of my fitness and running background.

Chris Dixon

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I'm feeling fantastic, and I can't believe how well I performed today.

This is another PB for me. Now I have my 3 PB'S for the year, including Marathon, Half Marathon and 10k's!!!

Bring on 2005, as I believe I can go quicker still!!!!

Thanks again for the program; it is working miracles for me!!!

                                                  Karen K
                           Central Coast Half Marathon 2005
                        Sydney Strider and Coolrunner

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Just looked at my log and added up the Kms. I have run 223km this month! My biggest month this year. Thanks again for all your support and encouragement (yes even midway up a hill!!).

I really feel that your program and running with the ‘Pat Carollers' on Tues and Thurs has made me a better and stronger runner. I love all the friends I have made and the information that is shared between us all.

After Gold Coast this year I was in a real running rut and had no idea what I needed. Next time I meet someone in the same situation I will tell them they need Pat Carroll.

Thanks again and I look forward to gaining some PB's with your help next year.

Claire Bellenger

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Lucinda Chapman WINS JP Morgan Chase Corporate Run

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Pat, each morning that I struggle through the cool down, I reflect on how privileged I am to train under your instruction and guidance. This is what keeps me going amidst thoughts of wanting to walk or more recently, to jump in the water at South Bank. The running group offers me so much inspiration and the people are so encouraging and supportive. I have never worked so hard in all my life and I have never felt so good.

Thank you for helping me to achieve my goals and fulfill my dreams.

Kristy Spring-Brown
Brisbane Running Group

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My training is more consistent than ever. The combination of a very motivated training group, recording my efforts on your spreadsheet, inspirational quotes and articles, races to aim for etc all combines to focus me on giving my honest best effort. I am eating healthy with a view to running. Mentally I am no longer thinking in terms of my limitations, instead thinking that consistent effort is bound to lead to improvement. I am getting huge satisfaction from running these days.

Ciaran Brock

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Pat I just wanted to send you a note to say thank you so much for your help during the GC Marathon. I was elated to do a PB of 3 hours 50 secs and I know I could not have done it without your support.

It was an amazing experience to run under your watchful eye the whole way. "Slow down Jo", "Hang in there.." ".. back off now.." "time to relax and enjoy the view" etc It's no wonder you lost your voice somewhere after 38k with so many of us to nurture through the journey. I'm sure you must have run at least 48 km. You reminded me of a cattle dog constantly running back and forth and around the pack to bark at the heels of the stragglers and rounding up those who foolishly tried to take off too soon.

Your words of wisdom were inspiring to everyone in "Pat's Pack" and the energy that was generated by that tight little bunch was truly exciting.

Thanks so much. I'll be back again next year, looking for your blue balloon and hoping to shave off that 50 secs (or maybe more!).

                                               Jo Sherman
                                                           Managing Director
                                                           eDiscovery Pty Ltd

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I started on Thursday at your morning session and along with the weeks ahead I feel that I should be able to keep up the pace of the program. I've found the morning sessions most challenging and rewarding as I'm pushing myself more so than what I would if I was doing it myself which is exactly what I am after.

Verity Kimber

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So to the race, aim was 85 minutes in the Half and I managed to do 85.15!! (22 overall and 5th in my age category) So close but I am really proud that in 7 weeks of training under your program I have managed to better my time on last year by nearly 2.30! So a big thank you for the program and encouragement along the way. Am now more determined to continue improving.

Nicole Turner
Gold Coast 2004

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“After a few years of respectable solo achievements in marathon, your online coaching significantly lifted my game in three ways. Firstly, the integrity of the training program you designed dramatically improved my overall conditioning. Secondly, your constant involvement, even though online, was personal and motivating throughout months of preparation. Lastly, your advice before my race raised my confidence going into the big day.

The result? I was extremely well prepared, physically and mentally, for meeting my marathon goal. Unlike marathons in the past where splits varied by minutes at a time, usually towards the finish, the largest deviation from the plan this year was mid race and only 18 seconds. I ran a smart race and even finished with negative splits. With your coaching, I lopped-off over five minutes from my previous PB and ran a 2:45.

Working with you has been an ‘experience accelerator' helping me to prepare for, plan and run a 2:45 marathon long before I could have done so on my own!”

                                              John Thornell
                                     Marketing Director, Asia-Pacific
                                                                                      APC
                                                                Gold Coast 2004

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Pat, I also want to say a huge thank you for all your help, guidance, inspiration, and one on one “online” support - it was that which helped me and get me to my sub 3 and a 9 minute PB - could not have done this without you so thank you so much!

Next time I run a Marathon I want 2.50!!

Helen Slattery Gold Coast 2004

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I can't wipe the smile off my face as I ran 3hrs 30.13 at the Gold Coast. That's a PB by nearly half an hour off my old 1993 London Marathon time of 3hrs 59. something !

I've only been in Australia since the end of February this year but joining your speed group straight away was the best thing I've ever done for my running as it has paid off so much. All my times have improved.

THANK YOU Pat ..I still can't quite believe it.

From

A very happy Liz Gold Coast 2004

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I always look forward to the group sessions and appreciate your experience in preparing my program and answering all my questions. I also like being able to get your input regarding my goals. I don't think I will ever be a great runner but I hope I still have some improvement in me over the distances I have already run and the ability to run longer distances in reasonable times. I am happy with what I have achieved in 10 months but there are still a lot more mountains I want to conquer!!!

                                         Ruth Marshall
                                              Gold Coast 2004
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Thanks for all your help, encouragement, and advice over recent months. The injury in December was a real setback for me (& a real shock to be honest - my first significant injury in 25 years of running). If nothing else, it made me appreciate just how much I enjoy my running, and that I shouldn't take it for granted. Since that time, I have no doubt that much of the fitness I've regained, along with the speed, is due to the program you've set up for me - hard work, true, but I've really noticed the improvements.
Chris Dixon

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I have come to the conclusion that signing up for online coaching is the best investment I have made this year.

Kitty Hamilton

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This is what they said about me on Cool Running.

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I have recently seen that I won my age division in the Brisbane Half Marathon we ran a few weeks ago.

Thank you for your on going support and assistance. I am now running as well as I did during my 20's (more than 15 years ago). There is no doubt the speed sessions are contributing to my fitness and strength. I have also found your group to be supportive and inclusive of all runners.

Peter Hallahan

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To be honest I am pleased with today's run. I would like to have run a bit quicker, but it was not to be. The start line didn't help much, but not to worry. I will definitely be lining up again next year a much wiser runner!

Pat I can fairly say that if I didn't have your help and the drive to be committed to your program I would not have run anything like this time. I had been a bit slack for the end of last year and I only got back into it with you. Thank you very much, once again.

Nicholas Chen
SMH Half Marathon 2004

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I received your newsletter earlier in the day and while my legs weren't as willing in the last 3, I enjoyed doing them as I changed my attitude about the good it was doing for me towards my goal rather than just wanting to get them out of the way.

Greg Swan
Managing Director Swan
Financial Group Pty Ltd

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Thank you for your help, having a program and knowing I'd have to report to you got me out doing speed work on Friday when I know for certain that I wouldn't have run if I had been left to my own devices!

Julie McGaw

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I ran my 5 x 1k session this am. I averaged 3:20, overall, but had re-starts on #4 and #5. I was spent going into those pieces and stopped early. But, I had you in the back of my mind. So, went back to the start and ran each again. (Something for your next Runner's World article: runners exceed their individual expectations trying to meet their coach's expectations even if the coach is not physically with them).

John Thornell

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I was talking to work mates the other day about running. Why do you run? Why do you run so far on weekends? Are you trying to get into the Olympics or something? Trying to explain that I enjoy it proved a little difficult.

If only I could explain the feeling post race Sunday.
Mate, thanks again for your support and encouragement on Sunday. That race rates as the most enjoyable race I have ever done. The four of us and yourself working to achieve a goal and achieving it (by a long way) was great.

On our little run around New Farm park this morning the four of us were on a high recounting different parts of the race. You know this feeling. This is why I run. How do I explain that to people who don't run.

Aaron Fraser
Post Brisbane Half Marathon 2004

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"Pat Carroll is a very supportive coach for runners at all levels. I teamed up with Pat after having run the April 2002 Canberra Marathon on a time of 3:12. We designed a 12 week program which resulted in a Gold Coast Marathon (July 2002) time of 2:59 - bloody hard work but a great result at 41 years old. I credit the improvement to Pat's programs and weekly speed sessions.

I've continued working with Pat in 2003 and continue to achieve PB's. Pat is one of our great Australian runners and it is fantastic to be coached by such a champion".

Graham Johnson
Ferny Hills - QLD

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"Having been running with Pat for a couple of years now, my running has improved but more importantly the enjoyment I get from running has really increased. I enjoy working hard in my training but I also enjoy the social atmosphere, sense of humour and working through challenging goals.

Pat brings all that and more to his running group. His own accomplishments speak for themselves - but the thing I enjoy most is that he challenges me to believe in my goals and turn them (however small by comparison) into reality. 5 PB's in 2003 - gotta be happy with that!"

Andrew Clowes
Associate Director
Information and Strategic Technology
Jones Lang LaSalle

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"My running training was beginning to become a bit of a chore. I started skipping days here and there and I wasn't really enjoying it. After a small break, I decided I needed some input into my training. I made some enquiries and discovered Pat took a couple of speedwork sessions a week and provided training programs.

I've been running with Pat's group for about a month now and am thoroughly enjoying it. The speed work sessions are always a good solid workout and really get the ticker and lungs working.

Pat is very encouraging and gets everyone to work at their full potential. These speed work sessions coupled with Pats training programs have been exactly what I needed. I look forward to training now and all aspects of my fitness are benefiting".

Aaron Fraser

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"In 52 weeks of Internet Coaching with Pat I lost 6.5kgs, knocked 26 minutes off my marathon time and most importantly his positive mind has given me a new motto for life....YOU WILL GET OUT WHAT YOU PUT IN!"

Have a great day!

Louise Condon

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"Running with Pat has greatly improved my times and my enthusiasm for running after many years in the sport. The variety of the sessions maintains that interest. His enthusiasm, encouragement and words of wisdom are invaluable. I will continue to run with Pat while he continues to coach".

Dale Cliff

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"Pat's coaching goes well beyond the usual 'money for a written program' that most internet based coaches provide. He makes himself available for phone conversations and answers questions quickly and succinctly via email.

The program Pat wrote for me has taken me to PB's I didn't think possible. He keeps me motivated and constantly asks me for feedback not only on my progress as an athlete but on his performance as a coach.

The program itself is intelligently structured to my work commitments and find I look forward to each session as they are challenging yet achievable.

The money I spend to engage Pat's knowledge and help has paid for itself a thousand times over with the satisfaction of running faster and with greater confidence than I've ever had before.

Pat Carroll, legendary runner, awesome coach".

Steve Johnson
Qantas Pilot

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"Pat is an exceptional coach for runners who love running. He is a highly motivational running companion, a really likeable bloke and probably knows more about distance running than anybody else in Queensland.

Pat's runners enjoy his personal interest in each member's progress, individual training programs, Pat's constant encouragement and maybe best of all, the fantastic camaraderie of a group of ‘running junkies'.

Mark Jones

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"Before I started training with Pat I'd been running for 4 years and was making only slow progress with my marathon times. With a best time around 3hrs 20mins I thought 3hrs was out of my reach.

Pat's training programs allowed me to comfortably break the 3hr barrier. I found the training varied and enjoyable and Pat was helpful and accessible throughout."

Peter Blackshaw

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Having been involved in this great sport of running for 20 years - I had reached the crossroads. Boredom was setting in, motivation had reached an all time low and the training program I had used for years had lost its appeal. Changes were needed, so I started looking around for a new mentor who could help make the necessary changes.

After discussions with a running associate, I decided to contact Pat Carroll, an icon of running in Queensland, who was using his vast knowledge and experience to help others achieve their running goals through Training Programs tailored to their particular needs, taking into account fitness levels of each runner.

Having been involved with Pat's group for a year now, I would thoroughly recommend his training programs and group to anyone - no matter whether you're just starting a fitness program or have been running by yourself for a while and need more of a challenge! One of Pat's great strengths is his ability to communicate to runners of all levels.

The training programs provide a great deal of variety and with the extra motivation provided through Pat's Group training sessions, running becomes a much more rewarding experience - rather than just a daily chore.

Rob Lofthouse

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"Although it had been nearly 20 years since I had done any competitive running Pat gave me the confidence to get back into it and then supported me in my goals with a realistic and achievable program and personal coaching.

Now I get more enjoyment out of running than ever and my times just keep getting better."

Mark Kenney
Solicitor

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"I have only been training with Pat for a short period now - but have seen gains in a ten week period superior to that achieved in the previous few months. I was very hesitant about changing coaches due to our close relationship - but wasn't satisfied with the slow results I was getting, now something I regret not doing a long time ago.

Due to my location I train via the internet and have been completely satisfied with this process. The program itself is great, with variety to keep you enthused and weekly motivational quotes to mull over when running.

The diary format of this program forces you to record what you have actually done and ensures you keep track of what you actually achieved.

Above all reasons however, I believe the biggest benefit of this program is the confidence you can have in the advice. If you are serious about achieving results you want to know that you are maximising your time and effort and doing what actually matters. It is sensational to know that if you have a question you can email it and receive a prompt response from one of the greats of Australian running - it is like having inside information - gives you great confidence.

To offer a balanced perspective on Pat and his programs there are two areas that have concerned me a little. Firstly the cost - I felt guilty about how little I was paying when first using Pat's services, especially if you consider for comparisons sake the cost of a new pair of decent runners - loose change really. As serious as this problem is however I have gotten used to it :) The second problem is that I am sick of seeing him win events

that I have entered - part of the reason I decided perhaps he was the best person to seek advice from !

I am looking forward to a lot of PB's been smashed in the coming years - thanks Pat."

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"I have been running under Pat's regime for almost a year now and during that time my times have dropped dramatically. (eg. my 15km time has dropped by about 12 minutes!). I am now consistently running 4 min pace or under in races and I have not been injured all year (touch wood!). I am sure that this is entirely due to Pat's guidance and support. Most importantly, he has shown me the value of consistency.

Not only is he a running legend but he is also a "wise old dog" and he practices what he preaches! It would be great to see more women coming along. I used to be back of the pack - by a long way. But over a long period of time I have gradually clawed my way up to keep some of the guys honest and it feels GREAT!. Come on girls - YOU CAN DO IT!!"

Jo Sherman
Managing Director
eDiscovery Pty Ltd

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On the 10th of April 2003 I made the best decision of my running life when I bit the bullet and e-mailed Pat Carroll in sunny Qld to ask him to help me on my quest to run my very first marathon on the Gold Coast July 6th 2003.

I had been upping my training for 15 weeks before getting a personal program written for me by Pat. My longest training week to date had been 124 klms. My longest long run 3:05 / 37 klms at 5 min / klm pace.

I was nervous. I was starting to fatigue but I wanted to run that race. My determination to achieve this life goal was relentless. Pat set me on a path of consistency in training which incorporated recovery as well as 100% effort in all tough sessions. I am proud to say with his expert advice I didn't miss one session in 12 weeks of being coached by him.

On July 6th 2003 I crossed the finish line of the Gold Coast Marathon in a net time of 3:29:54 and a week shy of my 35th Birthday after completing my very first marathon and coming 12th in my category (women 30-34 years) I couldn't have been happier.

Experts know what they are doing, that's why you ask for their help. Pat just happens to be an expert as well as a really great guy who is encouraging, positive and prepared to go the extra mile for all his clients. I couldn't have done it without him.

Thanks Pat for making me feel like a new woman!

Helen O'Leary

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I have experienced Pat Carroll's knowledge and expertise in the running field for the year 2003. I found Pats training programs full of interest and they were enjoyable to do and maintain.

Working with Pat over the internet was rewarding and never a problem. His knowledge was wide and variable in the sporting field. I found him a very good coach at all times.

Marg Maloney

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I have been a casual runner for a number of years and have trained by myself. After a fairly poor Gold Coast Half Marathon, I made a conscious decision to improve my fitness and performance.

I joined Pat's group with a fair degree of trepidation, as I knew he had a number of elite runners in his squad. I felt that I would be out of my league. I found out very quickly though, that he caters for runners of all standards.

He is a very inspiring and supportive coach who leads by example. With his training methods and guidance, I am performing at a level well in excess of what I had expected to achieve. I am confident that the goals I have set myself will be surpassed and that I will need to re-set those goals so as to lift the bar even higher.

Darrell Jardine
Partner - Hopgood Ganim Lawyers

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Pat Carroll - Online Running Coach

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Testimonials

Your program was great, challenging enough to make me work hard, but not so challenging that it was unachievable.

I want to tell you about how much this year of running has meant to me, and how much you have played a part in that. Notwithstanding I had extremely limited time for running this year, I stuck to the program you set for me.

I have recently seen that I won my age division in the Brisbane Half Marathon we ran a few weeks ago.

Thank you for your on going support and assistance. I am now running as well as I did during my 20's (more than 15 years ago). There is no doubt the speed sessions are contributing to my fitness and strength. I have also found your group to be supportive and inclusive of all runners.

I received your newsletter earlier in the day and while my legs weren't as willing in the last 3, I enjoyed doing them as I changed my attitude about the good it was doing for me towards my goal rather than just wanting to get them out of the way.

I want to tell you about how much this year of running has meant to me, and how much you have played a part in that.

Notwithstanding I had extremely limited time for running this year, I stuck to the program you set for me.