Run Faster
The PR Pyramid
By Dr. Craig Patane, D.C., FRCms. Sports chiropractor, running coach, running injury and movement specialist.
$29. 73 page PDF, instant download.
Most goal times fail long before race day. They fail because the paces underneath them were never true: the threshold work that should support the race pace was run too hard, the easy days were not easy, and the speed that sets the ceiling was never trained at all. The result is a runner who is fit, consistent and still short of the time on the race entry.
This guide is the system I use with the runners I coach. It gives you the four paces that have to be true for your goal, a reality check that tells you what your current fitness supports, and a week by week plan that builds each layer of the pyramid in the right order, with the strength, recovery and race craft that hold it all up.
What is inside
- /Pace tables for forty five goals across the 5K, 10K, half marathon and marathon, in miles and kilometers
- /A reality check from a simple 5 × 1000m test that tells you which race your fitness supports today, and which layer is holding you back
- /The three layers of the pyramid and the sessions that move each one
- /The training week: two hard days, and everything else genuinely easy
- /Week by week plans for the 5K (10 weeks), 10K (10 weeks), half marathon (12 weeks) and marathon (16 weeks)
- /Strength, drills and plyometrics in the right order, with demonstration videos
- /Recovery, fueling and running mechanics, from sleep to carbohydrate per hour to the overstride
- /Race week and race day: the taper, the warm up and the first mile
- /When something hurts: a clear decision guide for when to stop, what to do, and how to earn your way back
- /45 printable pace cards, a 16 week training log and a retest log
- /Access to the online pace calculator, so your paces fit your exact goal rather than the nearest row
- /25% off any metabolic testing at my clinic, including the PNOE test, for six months after purchase
Who it is for
Runners who train consistently and want to know exactly how fast each session should be, from a first 5K goal to a Boston qualifier. It suits runners who coach themselves, and runners who want to understand the reasoning behind a plan they are given. It is not medical advice, and it tells you clearly when a pain needs an examination rather than more training.
Who I am
I am Dr. Craig Patane, a sports chiropractor with twenty years in practice, a competitive ultra and road runner, a certified running coach and a nutritionist. I treat running and sports injuries at Form & Function Chiropractic and Rehab in Brooklyn, where I use the ADAPT method to find what is causing the problem and rebuild the body around it.
Instant download as a PDF you can read on your phone, tablet or computer, or print.
Questions about the guide? Email drpatane@formandfunctionchiropractic.com