11-21KM EVENT 11-21km Trail Run Preparation 1. Intensity Laws 2. Volume Laws 3. Technique Laws 4. Your Guide Intensity Laws 'Controlled' Minimal discomfort. Controlled breathing. More work possible on finishing. 'Hard' A muscle & lung burn. Louder breath. 'I'm glad that's over'. Volume Laws 'Do's' Be guided by your plan. Note the 10% rule. Session by time, not distance. 'Dont's' Motivate + miles before suitable. Log distance per week. Log all miles on bitumen. Technique Laws 'Do's' Shorten your stride. Run tall. Soften strike on descents. 'Dont's' Jump. Land heavily. Brake your stride. YOUR PLAN
