3 out of 4 participants in any given marathon

COMPLETE PACKAGE OF PERSONALISED SERVICES
Photo: Berlin Marathon
“If you want to run, run a mile. If you want to experience a different life,
run a marathon.” – Emil Zatopek, triple Olympic champion 1952: 5000m, 10’000m & Marathon
“3 out of 4 participants in any given marathon slow down significantly in
the second half of the race or “hit the wall”. There are 3 main causes for
this: lack of fitness/ training, poor pacing or nutritional errors.” – Matt
Fitzgerald, endurance sport nutritionist, marathon runner and author of many books
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COMPLETE PACKAGE OF PERSONALISED SERVICES
Are you aiming to run a marathon (42.2km), half marathon (21.1km) or even compete in a long
distance triathlon in 2015?
Then join P.A.T.42.2 Marathon Club 2015 and:
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Receive personal advice and feedback, stay motivated, and enhance your performance.
Get a personalised online training plan and receive feedback from our coach Pat.
Weekly training sessions with one of Brisbane’s top marathon runner.
Choose any event: marathon, half marathon or long distance triathlon around the world.
Receive advice from our sport dietitian Taryn and body maintenance advice from our
physiotherapist at Body Leadership, Paul and the team.
Learn how to avoid hitting the wall:
 Train smarter not harder
 Learn correct pacing for your half or full marathon distance
 Optimise every day diet and sport nutrition
 Stay on top of niggles through body maintenance
Let our experienced team help you to prepare for your next half/ full marathon or ironman!
Pat & Jamaica
Taryn Richardson
Paul Trevethan & Team
Your online training schedule
What some of our athletes had to say about our marathon coaching in 2014:
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Pat was very patient and deliberate in developing my training plan to take me to a marathon
PB by 15 minutes at the Gold Coast Marathon in only 4 months.
I can easily say that your coaching sessions, plus personalised training plan have been the
best thing ever for my running and overall fitness.
Pat's training plan, advice and support was fantastic in motivating me to complete the
training required. My times at all distances improved dramatically,... given me complete
confidence I would finish the half marathon and I was able to push for a good time, finishing
over 20 minutes faster than I had originally contemplated.
running.COACH is a simple to use, intuitive software that can be accessed anytime through
my computer or phone app. It even sends me a text message every morning to remind me on
the training session planned for the day and all details, which is great for my motivation to
stick to the plan. And best of all, a running session can be replaced with cross training
options such as swimming, cycling, water running or a gym workout as well.
Read full testimonials on our website here: www.patricknispel.com/train/marathon-club/
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COMPLETE PACKAGE OF PERSONALISED SERVICES
Our complete personalised services package includes:
running.COACH – your online training schedule
running.COACH is an online training schedule which was developed by world-class marathon
runners. It is a tailor-made online program that helps you set achievable goals and guides you with
expert advice on training and many more aspects of successfully completing a marathon or halfmarathon. More Info: www.runningcoach.me
We will use this software for your personal training plan, including:
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Dynamic training schedules for all levels
Statistical analysis
Upload workout data from GPS watches (Garmin, Polar, Suunto, Tomtom)
Extensive advice from professionals
Additional information by text message for each workout
Personalised coaching by Patrick Nispel
Patrick is an international marathon runner with a personal best time of 2h 22min. He has been the
fastest marathon runner in Brisbane for the last 2 years. Pat is also a Level 2 Accredited Athletics
Coach. In addition to 20 years of experience as a competitive runner, Pat has over 5 years
experience as a running coach. He has successfully coached runners from 800m to marathon
distance and has been a running coach for the South Bank Tri Club for over 3 years. Pat started
P.A.T.42.2 Running in 2013 to offer a range of personalised coaching services. More info:
www.patricknispel.com
Pat will be overlooking all personal training plans for the marathon club to make sure you reach your
goal. He will provide weekly feedback and answer your questions related to services offered for this
club or running in general.
P.A.T.42.2 Running coaching sessions
Included in the Marathon club membership are weekly running sessions in Brisbane (twice per week)
and monthly weekend sessions (Sunday mornings) both advertised on our website and through our
facebook group page. These sessions will include trail runs, marathon simulation runs, good running
form technique, video gait analysis, strength for runners and performance testing (field test), running
specific exercises and resources. More info: www.patricknispel.com/train/weekly-running-group
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COMPLETE PACKAGE OF PERSONALISED SERVICES
Marathon information seminar
An information seminar will be offered for each participant to attend. The first seminar will be run in
January at Body Leadership in Coorparoo. The seminar will be repeated every 3 months so everyone
gets a chance to come along before their goal event.
The 2 hour seminar will include important information about marathon training and preparation, sports
nutrition and body maintenance. There will be handouts provided and time to get your questions
answered as well.
Club singlet
A top quality Zero Athletic Marathon Club running singlet will be provided to each club member.
Nutritional advice by Dietitian Approved
Taryn from Dietitian Approved is an accredited practicing dietition. As an athlete herself, Taryn knows
first-hand the demands training has on your lifestyle. She will provide information related to your goal
event at the seminar as well as through our newsletter. AIS sweat testing and hydration analysis is
included in your membership as specified in table 1. This will be crucial to guide your preparation and
race day fluid intake for your goal event. More info: www.dietitianapproved.com.au
Physiotherapy and body maintenance advice by Body Leadership Australia
Paul is the principal physiotherapist at Body Leadership Australia. He has over 16 years of experience
and a special interest in hands-on techniques, as well as teaching self-release strategies to empower
clients to achieve their own pain relief results. His team at Body Leadership are working extensively
with runners and triathletes. They will provide information related to your goal event at the seminar as
well as through our newsletter. More Info: www.bodyleadership.com.au
Paul is also the co-founder of the Running Injury Free Revolution dedicated to helping runners, run
injury free. They have an extensive blog and video library all things related to running: Check it out
here: www.rifrev.com
"If you feel bad at 10 miles, you're in trouble. If you feel bad at 20 miles,
you're normal. If you don't feel bad at 26 miles, you're abnormal.” – Rob de
Castella, Australian marathon record holder in 2:07:51, winner 1982 Commonwealth Games Brisbane
and 1983 World Marathon Championships
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COMPLETE PACKAGE OF PERSONALISED SERVICES
Table 1: Summary of services and membership prices:
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COMPLETE PACKAGE OF PERSONALISED SERVICES
Options
We can also offer you other options to service your needs, including, but not limited to:
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Online only coaching option: worldwide service for anyone living outside of Brisbane.
Triathlon option: for anyone that wants to work around their triathlon season.
Couple option: if you are training for the same event and want to share the training plan.
Use your current P.A.T.42.2 Running Session Pass to receive a pro-rata based discount.
Email or call Pat today on 0481 515 665 to discuss your goal and best suited membership option.
Extras and discounts for our marathon club members
10% discount for 1-on-1 personal coaching sessions (on land, deep
water running, strength for runners): www.patricknispel.com
Do you want top sport nutritional advice? Taryn from Dietition Approved
offers personalised nutrition plans for optimised sports performance,
carbohydrate loading, race nutrition and recovery. Contact Taryn for
available discounts: www.dietitianapproved.com.au
Sports massage and physiotherapy services. Contact Body Leadership
in Coorparoo for 10% discounts on all physio services: 07 3847 8040 or
www.bodyleadership.com.au
Running Injury Free Revolution online resource library: www.rifrev.com
Zero Athletic clothing & compression gear. Contact Lou & Bill at
Dare2Tri Milton for available discounts: 07 3369 8826 or
www.zeroathletic.com or www.aus.dare2tri.com
5% discount On Running shoes. For online orders and special deals,
register through this link: http://lf-sportsdistribution.com/account/register
and entre code word PANI at check-out.
Contact us:
Email:
pat@patricknispel.com
Mobile:
0481 515 665
Website:
www.patricknispel.com/train/marathon-club/
Facebook:
www.facebook.com/groups/322687481228967/
Strava:
www.strava.com/athletes/4480605
Twitter:
@PAT422CLUB or @PatrickNispel
Skype:
Instagram:
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patricknispel
PatNispel
COMPLETE PACKAGE OF PERSONALISED SERVICES
Entry Form
It only takes 3 steps to sign up for the P.A.T.42.2 Marathon Club 2015. We will work out your starting
date, training plan, event and training calendar, and provide you with the best services and support to
make sure you reach your goal.
First name:
…………………………………
Last name:
…………………………………
1) Choose your event and date (any marathon, half marathon or long distance tri around the world)
Main goal event 1:
Location:
Date:
Your goal:
……………………………………………………………………………………………………………………
Main goal event 2:
Location:
Date:
Your goal:
……………………………………………………………………………………………………………………
Any planned preparation races:
……………………………………………………………………………………………………………………
……………………………………………………………………………………………………………………
……………………………………………………………………………………………………………………
2) Choose your membership option:
 3 Month membership
 6 Month membership
 12 Month membership
Any other membership option you would like to discuss: ………………………………………………
3) Sign the liability waiver on the back and pay the deposit
Sign up by 31.12.2014 to secure your early bird price by simple returning the completed entry form,
sign the liability waiver and pay a deposit of AUD150 using PayPal link on our website:
www.patricknispel.com/train/marathon-club
Reminder of balance is due by start of your training plan or by monthly instalments at beginning of
each month through bank transfer as specified in table 1. Regular prices will apply from January
2015.
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COMPLETE PACKAGE OF PERSONALISED SERVICES
running.COACH setup form
Gender:
…………………………………
Date of birth:
…………………………
First name:
…………………………………
Height/ weight:
……………/…………
Last name:
…………………………………
Resting heart rate:
…………………………
Maximum heart rate:
…………………………
Mobile number:
…………………………
Singlet size:
…………………………
City or suburb: …………………………………
Country:
…………………………………
Email address: …………………………………
How long have you been running?
Beginner 1-6 Months 6-24 Months
How long could you run today without stopping?
0-30 Min
2-5 Years
30-60 Min
>5 Years
1-2 H
2-3 H
What is your current fitness level?
a) I ran a test course:
 5km
or  10km
or  21.1km or  42.2km
Best time and date:
……………………………………………………………………………
b) I did a performance test. Enter your anaerobic threshold in km/h that was measured when you
did the performance test: ……………………………………………………………………………
What day would you like to do your longest training? (Select one only)
Monday
 Morning
 Afternoon
Tuesday
 Morning
 Afternoon
Wednesday
 Morning
 Afternoon
Thursday
 Morning
 Afternoon
Friday
 Morning
 Afternoon
Saturday
 Morning
 Afternoon
Sunday
 Morning
 Afternoon
What day would you like to do your most intense workout? (Select one only, cannot be the day
before, day after or same day as your longest training)
Monday
 Morning
 Afternoon
Tuesday
 Morning
 Afternoon
Wednesday
 Morning
 Afternoon
Thursday
 Morning
 Afternoon
Friday
 Morning
 Afternoon
Saturday
 Morning
 Afternoon
Sunday
 Morning
 Afternoon
Which days and when would you like to train? (Select your planned weekly running sessions only)
Monday
 Morning
 Afternoon
Tuesday
 Morning
 Afternoon
Wednesday
 Morning
 Afternoon
Thursday
 Morning
 Afternoon
Friday
 Morning
 Afternoon
Saturday
 Morning
 Afternoon
Sunday
 Morning
 Afternoon
Have you planned any vacation or other training interruptions?
Comment:
………………………
From: ………………………
To:
………………………
Have you got a GPS watch and heart rate monitor? What brand and type?…………………………
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COMPLETE PACKAGE OF PERSONALISED SERVICES
Terms and Conditions (EXCLUSION OF LIABILITY AND WAIVER OF RIGHT TO SUE)
1. CANCELLATION POLICY: The deposit of AUD150 is non-refundable. A pro-rata based refund for
the remainder of the payment is only available in case of significant personal circumstances that
prevents participation in the marathon club. Flexibility wherever possible in changing your goal event
can be considered. E.g. if you sign up for a membership to train for Gold Coast marathon in July, but
decide to postponed your goal to Melbourne Marathon in October your membership will be valid for
2015 but will start on a different day respective of your membership duration. Only 12 month
memberships can be postponed into 2016.
2. ALTERATIONS: P.A.T.42.2 RUNNING and its partners reserve the right at any time to make any
alteration to training sessions and clinics provided as well as any change to the Marathon Club
services offered should they become necessary due to circumstances beyond their control and
undertake to inform participants as soon as possible.
3. EXCLUSIONS: The membership does not cover any event entry fees or travel arrangements.
4. P.A.T.42.2 RUNNING, its employees, agents, contractors and volunteers (“P.A.T.42.2 RUNNING ”)
shall have no liability whatsoever to the Participant their dependants, heirs or Legal Representative
for personal injury, accident, illness or death suffered by the Participant arising in any way
whatsoever from participation in training.
5. The participant declares that he/she is physically fit and further verifies that he/she has no preexisting medical conditions or physical or intellectual impairments that may make participation
unsafe for themselves or others.
6. The participant acknowledges a risk of injury in fitness training and assumes and accepts all risks
and hereby for themselves, their heirs, executors and administrators, waives the right to sue
P.A.T.42.2 RUNNING for any injury in any way whatsoever arising from the training and releases
and indemnifies P.A.T.42.2 RUNNING from and against any and all other claims, loss, liability,
demands and proceedings arising out of or connected with their participation in the training. This
release is a continuing release.
7. The participant consents to receiving such medical treatment as may be deemed advisable in the
event of injury, accident or illness during training.
8. The participant gives P.A.T.42.2 RUNNING the irrevocable right to use my name/ photograph/
image / video recording/ and likeness (“My Image”) in all forms and manner including but not limited
to publication on Web Sites, and other publications as released to or by P.A.T.42.2. I understand
that P.A.T.42.2 cannot control unauthorized use of My Image by persons not associated with
P.A.T.42.2 once My Image has been published.
9. The participant has sole responsibility for all personal possessions during training.
10. The participant acknowledges that any training material provided is to be used as a guide only.
I, the participant, understand and voluntarily agree to these conditions and release of liability.
Signature: .......……………………………....
Date:………………………………............................
Emergency Contact Person & Mobile Phone #: .……………………………………............................
Do you have any injury, medical condition or illness at the moment that you would like to make
P.A.T.42.2 Running Coaching aware of?:
….…………………………………............................
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