Steve Moneghetti’s official Run for the Kids training program is a great way to prepare for your participation in either the long course or short course.

The ten-week program commences on Monday, January 8, with each subsequent week’s program starting the following Monday. 

Each week, the program will be added below, so you can easily download and follow each days training.

Be sure to read Steve’s weekly advice column, to get the most out of your training, and keep an eye out for his video training tips on our social media channels to maximise your preparation before race day on March 17.

 

Week Nine

Monday March 4 – Sunday March 10

We are now just under two weeks from race day and yesterday was an opportunity to practice what you will do on the actual day.
 
I hope it all went to plan but if it didn’t then learn from your mistakes and make adjustments to reduce the likelihood of them happening again in the event itself.
 
There is a tendency for people to train right up until race day with the thinking that more is better and that every run done will improve your result. This is fine to a point. Over the last eight weeks and for many of you in the months and years before that, we have trained our bodies up so that it can get us the best result in our chosen event. If you had not been doing much prior to starting the training program, then you have built up your running gradually week by week and if you look back to week one you can clearly see your improvement over the journey.
 
Just as I have used in the weekly advice of having a rest or absorption day after a session or long run, we can now reduce our training amounts to let the body recover and absorb all the work we have done throughout January and February.
 
For elite athletes it is a continuous cycle where you set a goal event, spend a few months preparing well, run the race, enjoy a quiet couple of weeks as you recover and then begin again with the next target race in sight. This is where my experience comes in to play as I was an expert in this racing cycle and whilst I have empowered you to own your training and make smart decisions on your progress, I am stepping in here to demand that you ease up on the training loads from now on in. I have been using the theory of progressive overload to break down your muscles and then allowing them to build back up stronger and it is now time to implement this as part of your racing strategy by letting your muscles build up in the next thirteen days without any break down component. Whether two weeks will be enough time or too much is an individual thing but generally the eighty/twenty rule is one that I find works for most people.
 
Eight weeks of training followed by two weeks to recover and a good race results. It is probably worth carrying this mindset across the week as you run a bit more comfortably in the Tuesday session and you run with a sense of enjoyment on the Sunday run as you know that at the same time in a week you will be in the midst of race day and all the challenges, excitement and satisfaction that event day brings.
 
Most of you know that I intend running in the long course event again this year and that my own preparation has been less than ideal. I will certainly be going in to the race under prepared compared to last year or where I would like to be, but I am still going to follow my own advice and begin to freshen up this week too.
 
In my head I want to push on to improve my fitness, but I know this will just tip me over the edge. I have not done a genuine speed or hill session since early in the year, so my realistic goal is the same as the one I have set for many of you and that is to complete the distance. I might not run as fast or place as high as I did last year but the personal satisfaction of overcoming my recent adversity will make it just as satisfying.
 
Attitude versus aptitude, there might be only one letter difference in the spelling but there is a big difference in the feeling when you cross the finish line.
Short Course Training Schedule
Long Course Training Schedule
Short Course Training Schedule
Long Course Training Schedule
Short Course Training Schedule
Long Course Training Schedule
Short Course Training Schedule
Long Course Training Schedule