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WELCOME
PAMPY’S POST – JANUARY25a
- PAMPY’S POST – DECEMBER24b
ASSESSMENT
MAJOR PROJECTS
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BORN TO RUN PROJECT

I like running, but running doesn't like me.

Running always leaves me injured - usually my calves & knees!

I know a little running will lift my fitness more than anything else!

I also know running is the #1 activity for boosting my fat-burning energy.

But, again,'running' doesn't work for me!

If this is you, and you'd like to enjoy running 10kms safely at your perfect pace in 8-weeks, play,

The Born to Run Project

STEP 1

Learn & practice the FIVE golden B2R rules.

your right walk:run method

your right intensity

the right technique

tackling hills properly

the long run rules

STEP 2

Choose your most fitting program.

consider your current fitness/talent

open & closely follow your program

choose your 10km challenge date

avoid over-training - follow your plan

tick off your sessions

why the born to run project works!

REASON 1

your right walk:run ratio

REASON 2

your right (DTI) intensity

REASON 3

the right technique

STEP 1

The FIVE golden rules

rule# 1 - the walk:run method

🏃🏻 the W:R method builds fitness safely.

🏃🏻 W:R controls breath & heart rate.

🏃🏻 to walk means to walk briskly.

🏃🏻 set alarm splits.

🏃🏻 note the green group (W:R) ratios.

🏃🏻 note the blue group (W:R) ratios.

🏃🏻 shelve your ego and employ the W:R method.

rule# 2 - your fitting intensity

🏃🏻 never exceed your dti.

🏃🏻 calculate your dti - CLICK HERE.

🏃🏻 dti = lowering injury risk.

🏃🏻 dti = develops aerobic fitness.

🏃🏻 healthy aerobic fitness is #1.

🏃🏻 heart rate monitoring is best.

🏃🏻 police your dti with alarms.

rule# 3 - (running) technique

🏃🏻 tall posture.

🏃🏻 shoulders back & down.

🏃🏻 cadence @ 176 - 182 spm.

🏃🏻 use a metronome (YT beat @ 88 - CLICK)

🏃🏻 a typically shorter stride.

🏃🏻 feet lower to the ground.

🏃🏻 quiet and soft impact.

rule# 4 - managing hills

🏃🏻 police your dti & fitting cadence.

🏃🏻 look up.

🏃🏻 shoulders back & down.

🏃🏻 employ a shorter stride.

🏃🏻 descend with the same short strides.

🏃🏻 allow your HR to drop when descending.

🏃🏻 hills build great running strength.

rule# 5 - the long run

🏃🏻 increase your long run by 10% weekly, only.

🏃🏻 change up your long run route.

🏃🏻 note your cardiac drift (increased HR).

🏃🏻 drink to thirst - while in action.

🏃🏻 wear HOKA shoes.

🏃🏻 avoid gels until you reach 2 hours plus.

🏃🏻 music is fine, providing cadence & HR control.

STEP 2

choosing 'your' program

The Green Project

I seriously hate running.

I haven't run for 30 years.

I can't run.

THE GREEN PROJECT

The Yellow Project

Running is OK.

I can shuffle a bit.

It hurts after a while.

THE YELLOW PROJECT

The Red Project

I like running, mostly.

I wish it was easier on my body.

I'm totally up for the 8-week bet.

THE RED PROJECT

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