58
FRIDAY, FEBRUARY 17, 2017 HERALDSUN.COM.AU
SUNDAY,
APRIL 9
2017
9 WEEK
G
TRAININ
GUIDE
Going the distance
STEVE MONEGHETTI
As the starting line draws nearer, now is the time to decide
if you are going to tackle the long or the short course.
IT is decision time — I have
split the training program into
two sections this week; one for
the longer course participants
and the other for those who
will do the 4.8km option.
It was a gentle introduction
back to running training after
the holiday break, but now we
are ready to get stuck in to
some more specific work.
If you choose the super
course training program, you
can always drop back to the
short course one if you are
finding the long course
training too hard or struggle to
fit it in.
However, it doesn’t work
the other way around because
by the time you change up,
you will not be doing enough
longer training to cope with
the three times longer
distance.
For the short course
program the training is a
continuation of what you did
in week two. We are actually
travelling well with our aim to
WEEK THREE: FEB 19-25
LONG COURSE
Sunday: 5min
walk, 15min run,
5min walk (3km).
Monday: Rest.
Tuesday: 20min
of 1min walk/
1min run (2.5km).
Wednesday: Rest
Thursday: 5min
walk, 10min run,
5min walk
(2.5km).
Friday: 20min walk (2km).
Saturday: Rest.
have you in good shape to
complete the event.
Our focus will be on
allowing you to complete it
quicker by running more than
you walk or even running the
whole way, which for many is
an exciting prospect. So just
focus on the distance you are
doing in each separate session
this week.
The number of days you are
running or walking is vital to
SHORT COURSE
Sunday: 20min
walk (2km).
Monday: Rest.
Tuesday: 10min
walk, 10min of
1min run/1min
walk, 5min walk
(2.5km).
Wednesday: Rest.
Thursday: 5min
walk, 5min run,
5min walk (1.5km).
Friday: 10min walk (1km).
Saturday: Rest.
establish a routine that we can
build on later, so don’t be
tempted to do the whole 7km,
in one day. It is the routine
that we need to establish at
this point of the program.
For the first week of the
super course training program,
I have increased the running
parts as my aim is to get you to
run more of the event than
you walk; maybe even run the
whole way. You will notice a
phasing down of walking and
more of a focus on running.
For many of you this will be
a natural progression, so it will
not be a difficult transition.
The super course is one
third of a marathon in distance
and if you have come from a
limited running background it
will take some hard work and
commitment.
And I always call it running
rather than jogging — one of
those half-hearted words that
suggests a lack of effort or
ability and that is disrespectful
to your dedication.
We all run, but we just do it
at different speeds.
If you are wavering on
which program to do, unless
you are sick or sore, I would
encourage you to do the super
course because I reckon it is
the best fun run course in the
country.
Also, a lot of events hover
around the 10km distance, so
the few extra minutes you are
out on the road gives you
more value for money and
provide that extra challenge.
Join Victoria’s biggest fun run, the
Herald Sun / CityLink Run for the Kids
on Sunday, April 9, 2017.
Make a difference to our sick and most vulnerable kids by raising
funds for The Royal Children’s Hospital Good Friday Appeal.
CHOOSE FROM TWO GREAT COURSES
GREAT
CAUS
> Family- friendly 4.8km course GR
EAT COUR E !
> Domain Tunnel & Bolte Bridge
SE !
14.6km super course
Enter to run online for your chance
to win a Mazda3 Maxx Hatch*
>
*Competition closes 5pm AEDT on 3/4/17. VIC residents only. Winner drawn
4pm AEDT on 7/4/17 at 40 City Road, Southbank VIC 3006. Winners name
published in the Sunday Herald Sun on 16/4/17. Full terms and conditions
available at runforthekids.com.au. Fundraising number: 9815.15
runforthekids.com.au
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