Week three: Steve Moneghetti’s 2018 Herald Sun/CityLink Run for the Kids training guide

THIS week’s Run for the Kids training is split for each of the two different courses, so you’ll need to choose which event you’re going to focus on, writes Steve Moneghetti.

THIS week, I split the training suited to each of the two different courses, so you’ll need to choose which event you’re going to focus on.

The long course is a fantastic journey, both in the training and on the day. And you can always drop back to the easier program if you find the long-course training too difficult, or too hard to fit in.

2018 HERALD SUN/CITYLINK RUN FOR THE KIDS: REGISTER HERE

Certainly, 15km is a true distance event, but if you accommodate the training set, you’ll be more than capable of making the distance. If you’re just starting to run, the short course is the one to do. Even for this group, the first challenge is to do enough running in training to be able to cover the whole course.

Run for the Kids will be held on Sunday, March 18. Picture: David Crosling

I always remind my athletes that there is no point being fast if you don’t get to the finish line, so the underlying focus of both programs is to build ­endurance gradually over the entire nine weeks.

Each week, I’ll be increasing the amount of running or walking, and this allows your body to adapt and absorb the increased load.

How pleasing will it be to look back with pride at how far you have come, or maybe with amazement at the distances you have achieved looking back at your starting place.

WEEK TWO JANUARY 21-27

Long course

SUNDAY 5min walk, 15 min run, 5 min walk (3km)

MONDAY Rest

TUESDAY 5 min walk, 5 mins of 1 min run/1 min walk, 5 min walk (1.5km)

WEDNESDAY Rest

THURSDAY 5 min walk, 10 min run, 5 min walk (2.5km)

FRIDAY 10 min walk (1km)

SATURDAY Rest

Short course

SUNDAY 10 min walk, 5 min run, 10 min walk (2km)

MONDAY Rest

TUESDAY 5 min walk, 5 mins of 1 min run/1 min walk, 5 min walk (1.5km)

WEDNESDAY Rest

THURSDAY 5 min walk, 5 min run, 5 min walk

FRIDAY 10 min walk (1km)

SATURDAY Rest

PART ONE

PART TWO