• Run your 1st 5k.

  • Run your 1st 10k.

  • Run your 1st Speed Workout on the track.

  • Break the Cycle of Injury and Overtraining.

  • Increase Aerobic Stamina, Endurance, Strength and Speed.

  • Increase Lactate Threshold, Anaerobic Threshold, Anaerobic Capacity and VO2 Max.

  • Excitement and Motivation with your own customized workouts.

  • PR in your Chosen Distance.

  • Run your 1st Half-Marathon.

  • Run your 1st  Marathon.

  • Run the Boston Marathon.

  • Merge Performance Nutrition into your Personalized Running Training Program.

  • Compete in your 1st Duathlon.

  • Lose unwanted weight.

  • A Faster, Healthier and Happier YOU!
Some of the Goals that Runners like You, have Set and Accomplished with their own
Personalized P Training Program, under the guidance of Coach Bob:
Secure Buying
Personal Running Coaching isn't just for Elite Runners anymore. It’s for Runners of all levels
who want to improve their Running, Injury Prevention, Performance Nutrition and Overall
Health and Fitness Level. Runners like yourself can benefit from  having your own
Running Coach
and Customized PR² Running Training Program.

Whether a beginner or experienced Runner looking to set a new PR; Coach Bob can help
you reach your goals while having  fun and working around the rest of your life!
Coach Bob's
passion is teaching, motivating and sharing his knowledge and love of Running,Training and
Racing with You!

  • Are You a Beginner and not sure How or Where to Start?
  • How Much, How Fast, How Often or What Type of Running workouts You should
    be doing?
  • Tired of generic/cookie cutter programs that Injure you or leave You Stranded?
  • Finding it harder to get Motivated with your Training workouts?
  • Strength (weight-lifting) Work & Cross Training part of your Training Program?
  • Struggling to Increase your Endurance and Speed?
  • Your times not Improving?

Are You Confused by Training or Regularly Injured...
Unsure of what to do next?
Here's what other Runners like You, think about Coach Bob's  P Training Programs:
P Running Coaching  
I hear from a lot of runners who are "unsure of what to do next" and are going through similar struggles. Does this sound like You? No matter if
you're training for a 5k, 10k, Boston Marathon, your first Duathlon or the Powerman Duathlon,
Coach Bob will make sure you're doing the right
workouts and the right mileage to help You reach your goals.

Recognizing and understanding the right balance of
Endurance, Strength, Power and Speed can be difficult, but is necessary if you want to
enjoy Training with Confidence, Running Injury Free and reaching your Goals.
P Online
Duathlon Coaching
P  In-Person
Running Coaching
P Online
Running Coaching
Coach Bob
Coach Bob
I've never used any kind of a running coach before, but
after my initial phone call with Coach Bob, I knew that I
made the right decision at choosing him as my personal
running coach. He is knowledgeable and so passionate
about running and racing. My training workouts are
always fresh and I’m consistently presented with new and
challenging workouts, and my 10k race times are getting
faster and faster! Coach Bob is extremely supportive and
has helped my running stay strong and injury free.
Thanks Coach.          
Billy, Portland, OR
P Pates Running and Racing
Pates Running and Racing (P) is 100% Scientific-Based Running Coaching designed to
eliminate the stress of worrying about your Training! Am I Running the right workout?
Is this Run too long, too short? What about Speed Work? Should I be Training more or less?
As Your Personal Coach,
Coach Bob will help You with any and all issues!
"Train with Confidence, Run Injury Free & Race Faster!"
  • A complete 12-20 wk. Personalized Training Program from start to finish (no more going

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

  • Focused Recovery, Injury Prevention, Warm-up Routines and Strength Training Exercises.

  • Performance Nutrition to Maximize Training and Performance.

  • And much more...
Pates Running and Racing
Some of the BENEFITS Your Personalized P Training Program will Include:
Website developed & constructed by Bob Pates, owner, Pates Running and Racing
©Copyright 2008-2018
Patesrunning.com All Rights Reserved
My running coaching program has given me the
training and confidence needed to break 15 min in
the 5k. I ran a 14:46 and set a new PR for my first
race under Coach Bob! I bettered my time by 19 sec
on my pace per mile from the previous race. I'm so
excited and can't wait to start training for the next
race. I do believe I have found my Running Coach!
You're  awesome! Thanks Coach.
Ed, Nashville, TN
Online Personal Training
2018 Look & Feel Great
Strength Training &
Cardio Workout  Program!
Why Women Must
Strength Train?
Learn more about the PR² Running Training Program
Learn more about the PR² Duathlon Training Program
Contact Coach Bob
Premier Online Personal Training