1. Go to the download section in the forum - http://www.runnerspace.com/forum/index.php
2. Click on the link - http://www.runnerspace.com/forum/index.php?app=downloads
3. Click on the "upload file" button, pick your category from the pulldown and click continue - http://www.runnerspace.com/forum/index.php?app=downloads&module=post&section=submit&c=
4. Name your file and upload it.
5. on the next screen you will see a big green "download" button
6. copy the url of the download button by right clicking it to save url
7. now go to the place you want to put the link to the pdf
8. type out the name of the file in text
9. select that text and click on the little link icon in the text editor panel
10. paste the url and in the url field and click update
11. save the page and it's done