Patrick Delaney

I coached for the Leukemia Lymphoma Society Team in Training. I was certified by Jack Daniels. I coach in this capacity for about 4 years. Mostly I coached off the couchers to marathon. I recently took the Road Runners Club of America certification program and completed first aid and CPR and I am a certified coach.

My athletic accomplishments is running, but not in college. I ran with Team in Training. Started as a mentor and then became a coach. I have run about 20 marathons, about 15 half marathons, around 30 10k's and 5k's. My best marathon time is 3:28. I ran with Ragnar relay races in the Palamar mountains in California and Orange County to San Diego. My recent running activities has been trail races. I have run many trail race events that are very challenging. I continue to run trail races.

First I would evaluate the runner's experience prior to specific drills or techniques. First I would establish their goals. If the runner is an "off the coucher" I would start walk/runs at very low mileage at first. If the runner is looking to do a marathon or 1/2 marathon I would create a running schedule (spreadsheet) with weekend long runs and 3 days during the week for shorter runs. Long runs for the beginner on the weekend would be 2-3 miles at a marathon pace run/walk. I would gradually increase the next weekend and fall back the following weekend, going back in forth on distance until we reach 20-21 miles three weeks prior to their event. Tapering down the three weeks before. Weekdays would be measured by time. To start, no more than 20 minutes per session. I would gradually build up their distance on the weekends, and longer times on the weekdays. Once the runner is established I would incorporate track workouts with strength training; Tempo, Hills, Fartleck.
For seasoned runners I would establish their goals. If they are looking to get faster I would incorporate the Strength training at the start: Tempo, Hills, Fartlek. I would also incorporate Long intervals: 800m-200m and short intervals 200m to 800m. I would create a running schedule based on their goals. If they looking at marathon I would incorporate the weekend long runs up to 20 -21 miles three weeks before the marathon and taper down from there. I would suggest proper running form and breathing techniques. I would recommend 2 breaths in and 2 breaths out for faster pace work outs.