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

IT’S week two of Steve Moneghetti’s Herald Sun/CityLink Run for the Kids training guides — and this week’s advice will be a relief for those struggling to get back into the running rhythm.

WE are off and running, so to speak.

It was probably a shock to your system last week with you either resuming an exercise regimen or starting one for the first time. I always say the first step out the door is the hardest.

Speaking of rewards, I would use one rest day as a chance to indulge in something to help the body recover: a massage and stretching session or yoga, for example.

MONEGHETTI’S GUIDE TO CONQUERING THE RUN FOR THE KIDS

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

Steve Moneghetti is ready for Run for the Kids. Picture: David Crosling

It is likely that you will be a little bit sore during our training. This is very normal — in fact, encouraged, as it shows you are pushing your body and getting the necessary microscopic muscle tears.

I always schedule a rest or recovery day after a hard run.

This is when your muscles not only recover but also build up stronger than they were beforehand.

Even when I was running at the top level I was doing two runs most days, but I never did two hard days in a row.

An important rule for you to adopt: if in doubt, have a rest or recovery day, and never do more than the training program states.

We have eight more weeks, and over this time I will be gradually increasing the training load in both quantity and quality to prepare you for the goal event.

This program is strongly weighted to people looking to complete the 5km short course.

2017 RUN FOR THE KIDS: PICTURES, VIDEO

For some, this might mean walking the whole way.

But I am keen for you to run most, if not all, of the distance, so therein lies your personal challenge.

It is important on hot days to be sensible and run early in the morning or late at night, when the temperature is more reasonable.

Make sure you drink lots of fluids to keep your body well hydrated.

I also run in tree-lined areas or parklands, where there is shade, and will often finish at a beach or pool so I can cool off immediately.

There’s also that cold shower straight afterwards, which is a perfect example of the rewards I mentioned earlier.

Enjoy your second week of training.

Run for the Kids will be held on Sunday, March 18. Picture: Sarah Matray

WEEK TWO JANUARY 21-27

SUNDAY 10min walk, 10mins of 1min jog/1min walk, 10min walk

MONDAY Rest

TUESDAY 5min walk, 5mins of 1min jog/1min walk, 5min walk

WEDNESDAY Rest

THURSDAY Rest

FRIDAY 10min walk (1km)

SATURDAY Rest