How To Really Run a PB by training yourself

Wayang Training Tips 
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How to get you PB? So simple. I did mention in my Instagram. The secret is pacing. Pacing as in your time. Not ask people pace you. Here is how -
1, You need a GPS watch with Pace Alert.
2, Train a lot of interval.
3, Train a lot of Tempo.
4, Learn to Breath.
5, Correct your Running Form.

1, GPS watch is important if you going to train yourself, if you don't have still can just get a stopwatch. Is the same as long as you know the pace timing that you want to run. But GPS watch at least it record everything down so that you can revise it.

2, Train or run a lot of interval,  many elites train their speed by interval. If you a beginner, go find a track and run maybe 200m x 6. Than once train till it is easy for you. Go up 400m or 600m or you can just change to x10 or more. Until you reach 1000m or more. Interval is to train your intake of oxygen, so that your blood can flow better in your body. Running in a stress level, your body need to command your brain to suck more blood let it flow better in your body. Once it get use to it. You will feel easy.

3, Tempo is the real deal. Once you can manage the pace that you want, try it in a tempo run. Let say you last time run 7min per km that your fastest. Than you train interval and found that you can run a 6.45 min per km pace. Than you tempo and try run 6.45 min pace for 4km. Each km maintain 6.45 min pace and below. After 4km rest and do it again. So simple, kids also can do it.

4, When you are running a tempo. Try to listen to your breathing. Breath into your nose than out to your mouth. Try every breathing matter.  2 in 1 out , or 2 in 2 out. See which one you are comfortable with.

5, In the process of you training run. Keep telling yourself in your mind to correct your running form or pose. Try which matter can make you faster. Sometime try longer strike length, sometime try faster cadence. Always aware that your form is correct. 

Try to download the Vdot02 calculator and calculator the timing you aim for. So that you know what pace time you should run. It very useful. or you can use Justrunlah Pace Calculator.

After you train like that for 6 month. Go Park Run and try it.

That all the 5 simple steps. Monkey also can do that. Go learn and let me know you PB or not. If don't understand can ask me. I charge $500 per min consultant fees.
I am not certified coach. If certified I charge more. Already say wayang runner. What more can you ask?

If in any race you did PB, Please credit to my Blog site. Don't gei gei say it all by yourself so selfish.

Train by yourself the advantage is that you can do it anytime in any day. No need to listen to others bah bah bah loso teaching that may be not suit you at all. you are your own trainer cause you yourself know you body well. you will know when to train hard when to rest. No need others stress you out. Its only a PB, no need put you life at risk.

So be Brave, Be Wayang and go train yourself. Secretly. And show the world PB so easy like to toilet shit that easy.