Run for the Kids 2018: Week 9 Steve Moneghetti training guide

DID you follow Steve Moneghetti’s tailored preparation plan for the past nine weeks? If so, this year’s Run For The Kids should nearly be a walk in the park.

WELCOME to the final week of our preparation for race day.

The first thing to do this week is visit the website to make sure you have all the information you need.

WEEK 1; WEEK 2; WEEK 3;

WEEK 5; WEEK 6; WEEK 7; WEEK 8

You have the option to pick up your race kit from the Arnold Sports Festival concourse at the Convention and Exhibition Centre on Friday and Saturday, March 16 and 17.

The great man himself, Arnold Schwarzenegger, will be our official race starter, so make sure you look out for him on the start line.

All the preparation is done, now it’s time to Run For The Kids. Picture: David Crosling

This week it is all about freshening up physically so you hit the start line full of beans ready to convert all that hard training into a strong race day performance.

I have really cut the distance of runs back and just retained a little intensity; this will bring your legs up but also keep them sharp.

Resist the temptation to do more than what is set.

I often find that runners struggle to back off as they have established a good routine, but you need to let your body absorb the two months of work you have completed.

If you’ve done the work, the run could even be a walk in the park. Picture: Hamish Blair

Make sure you are fuelling up with carbohydrates such as pasta and rice in the latter part of this week and drinking lots of electrolytes and water to keep you well hydrated by race morning.

Remember no rego number, no run.

Anything you need to bring for your run should be out the night before so you can get up, have a light breakfast, then head in to the start relaxed and early so you can soak up the pre-race atmosphere.

See you there!

I’ll see you at the start line! Good luck and enjoy! Picture: Sarah Matray

WEEK 9 — MARCH 11-17

LONG COURSE

Sun: 30min run (4km)

Mon: Rest

Tue: 10min run/walk to local oval or flat path then 3 fast laps (or 400m) of the oval with a lap walk/jog in between (or walk back if you are on a path), 10min run/walk back to home or work (5km)

Wed: Rest

Thu: 5min walk, 15min run, 5min walk (3km)

Fri: 10min walk (1km)

Sat: Rest

SHORT COURSE

Sun: 10min run (1.5km)

Mon: Rest

Tue: 5min walk/jog to local oval or flat path then run or run faster 3 half laps (or 200m) of the oval with the same distance walk (or walk back) in between, 5min walk/jog back to home or work (2km)

Wed: Rest

Thu: 5min walk, 5min run, 5min walk (1.5km)

Fri: 10min walk (1km)

Sat: Rest