Welcome to Skyrunner

Skyrunner is a set of 30 minute mixes from dave skywalker designed to help you get the most out of your training.

Each track in the mix (the mix being a level) has been selected, placed, and edited to provide you with thirty minutes of music aimed at preventing early burn-out, and keeping you on the move.

Read the pdf that comes with each level pack, then put the mix onto your music player, hit play, and start running.

All you need to do is keep up with the beat.

LEVEL 1: Light Jog to Optimum Pace

Level 1 (which is the pilot in the series) is designed as an introduction to take you from a light jog up to a Cadence (in other words, a pace) of 180. A cadence of 180 has been shown to be the optimum pace recommended for general running, reduces impact on knees, heels and feet, and therefore can help to prevent injury*. Not everyone runs at this pace, so this mix is designed to take you from a cadence of around 160 - a fast walk, or light jog - up to 180.

This level has the following structure:
3 Minutes of warm up (fast walk / light jog)
12 Minutes of jogging up to medium run
1 Minute rest period
8 Minutes light run to medium run
5 Minutes optimum run pace
90 seconds jog/cool down

Click below to download the Level 1 pack, which includes the mix, level instructions, Skyrunner overview, and a pilot Q&A form. Please read the form and then contact Dave by email (dave@daveskywalker.com) or through Facebook to give your feedback. Many-thanks, and happy running!

CLICK HERE TO DOWNLOAD SKYRUNNER LEVEL ONE

LEVEL 2: Optimum Pace

Level 2 is for those of you who found level 1 a bit easy, whether by being a more established runner or having done level 1 constantly! Following some great feedback from people who took part in the pilot, Level 2 is a full-on thirty minute run at a cadance of 175-180 for an optimal half-hour exercise. A cadence of 180 has been shown to be the optimum pace recommended for general running, reduces impact on knees, heels and feet, and therefore can help to prevent injury*.

Click below to download the Level 2 pack, which includes the mix, level instructions, and Skyrunner overview. Happy running!

CLICK HERE TO DOWNLOAD SKYRUNNER LEVEL TWO

LEVEL 3: The El Paso Run (Experienced Runners Only)

Level 3 (and level 4) are two special levels designed to increase your cadence even further, and are intended for advanced runners who want to be able to travel further, quicker. Based on research from the university of El Paso in Texas, USA*, this level increases cadence from 175 up to a maximum of 196. it was found that in experienced runners, increasing cadence from 175 up to 196 led to atheletes running a mile in under five minutes, instead of over seven minutes. The question is, can you keep up with them?

This level has the following structure:
10 Minutes run at a cadence of 175
30 Seconds rest (or run at own pace)
5 Minutes running at optimal cadence of 180
15 Minutes gradual increase to cadence of 196

Click below to download the Level 3 pack, which includes the mix, level instructions, and Skyrunner overview. Happy running!

CLICK HERE TO DOWNLOAD SKYRUNNER LEVEL THREE

*The Science bit!

Skyrunner is based upon various medical studies and journals showing a link between performance and cadence (the "step" speed of the runner), and the role of music in motivation and endurance.

Speaking personally, I always found I ran further and with a stronger stride when I was listening to good music, but often the music wasn't the right speed for running, or there were breakdowns (long parts of music without a beat) that didn't help when running. This aims to change that, by providing a number of 30 minute mixes aimed at helping you get the most out of your run. It always means hopefully you'll keep this mix to train to, and you end up checking out more of my regular tunes and mixes, heh!

DISCLAIMER
Although I have performed research before providing this package, I am NOT a licensed dietician, nutritionist, certified personal trainer, or any other licensed/certified professional in any field and I am not a substitute for consulting your healthcare practitioner. By downloading these packs you acknowledge that you do not hold me responsible for any injury, illness, allergic reaction, or lack of results while using this program or at any time in the future. You completely acknowledge that you are simply receiving advice and it is your choice to adhere to the provided advice. Your participation in this program is your own responsibility in its entirety. If you haven't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine. Please click here for further information about when to speak to a doctor before taking up a new exercise routine. And that's that.