Training Programs
MONA'S RUNDOWN
Steve Moneghetti's training guide for active and less-active participants will appear exclusively in the Herald Sun's ExtraWell section every Monday. Steve's 12-week program will ensure that you are fit and primed to go for the race on April 5. Watch the paper for more details.
Each week Steve's program will also appear on the race website.
Steve Moneghetti's Training Program
Training: week 12
WE HAVE almost arrived at our destination, with only six days remaining until race day, and with record entries you're going to be a part of a very special event.
The training for this week is all about freshening up physically for Sunday.
There is little exercising left to be done (only two easy runs/walks for the week leading up to the run), so ensure you get plenty of rest and relaxation.
Just because there is extra time and a bit more bounce in your step, don't waste it on other activities.
Eat lots of carbohydrates in the days leading up to the race (pasta, rice, fruits and vegetables) so there is plenty of fuel in the tank.
And, of course, continue to drink lots of water and electrolyte drinks right up to race time.
- MONDAY: rest
- TUESDAY: 6km walk/run
- WEDNESDAY: Rest
- THURSDAY: 4km run/walk
- FRIDAY: rest
- SATURDAY: rest
- SUNDAY: Run for the Kids event
Training: week 11
ALL the hard training is done now and,
as you can see in the program, few
sessions are
listed for this
week after
Tuesday.
In running
terms, we are
starting to
taper.
This
will allow
your body
to absorb
the weeks of exercise done and
start recovering so you are able to
participate comfortably in the race.
That is my intention in all of this
— not only to allow you to cover the
relative distances, but to enjoy it.
If you go into the event thinking that
this is your special treat after working
hard for a few months, you will get a
great feeling of satisfaction on the day
regardless of the result.
I hope as the week progresses your
legs and body start to feel a bit better
and give you renewed confi dence in
the benefi ts of our training.
- MONDAY: 8km run/walk.
- TUESDAY: 3km run/walk to local oval, 4-8 fast laps of the oval with a lap walk in between, 3km run/walk home again
- WEDNESDAY: Rest
- THURSDAY: 6km run/walk
- FRIDAY: rest
- SATURDAY: 10km race or time-trial
- SUNDAY: rest
Training: week 10
HOW did the race go yesterday? If you are anything like me you'll be stiff and sore so I suggest you do an easy 6km run/walk tomorrow instead of the session listed.
But if you didn't race, it's business as usual.
In fact, we have reached the peak of our training load and it's time for consolidation. I love this period because you can relax and settle into a normal training pattern, knowing that from the end of this week we will start to freshen up for the race.
Compare this with your friends or other people who don't have the training in their legs you have and are now panicking and rushing their training, wondering whether they should drop back to the shorter event or revise the time they thought they could run.
It's like when the tortoise beat the hare - slow and steady wins the race.
You should be relaxed and confident because every week you are a) covering the distance, b) doing speedwork to ensure you can keep pace, and c) doing hill work to prepare yourself for the hills on the course.
- MONDAY: 8km run/walk.
- TUESDAY: 3km run/walk to local oval, 4-8 fast laps of the oval with a lap walk in between, 3km run/walk home again
- WEDNESDAY: Rest
- THURSDAY: 6km run/walk
- FRIDAY: rest
- SATURDAY: 10km race or time-trial
- SUNDAY: rest
Training: week 9
HOPE you enjoyed the hill session last week. It's difficult but I find it the most satisfying of all my runs because there is a real sense of achievement when you reach the top of a hill.
There is no easy way up a hill, they are hard, even when you jog up them.
I'm sure you felt the effects in your legs on Friday and had a well-earned day off. A rest day is important because that's when your body repairs itself and becomes stronger than before.
It's slightly earlier than I would like, but on March 15, there are two fun runs. One is at Eynesbury, starting at 9am (email sportsambition@aapt.net.au) and the other, where I'll be, is the Mountain of Fun Run in Dunnstown, east of Ballarat (www.mountain offunrun.com)
These events give you a wonderful chance to test everything for our race three weeks later so, if they suit, swap your Saturday effort to Sunday just for this weekend.
And if you haven't entered the Herald Sun/CityLink Run for the Kids yet, do so because only two weeks remain and entries are flooding in.
- MONDAY: 8km run/walk.
- TUESDAY: 3km run/walk to local oval, 4-8 fast laps of the oval with a lap walk in between, 3km run/walk home again
- WEDNESDAY: Rest
- THURSDAY: 2km run/walk to a 300m hill, 3-4 reps up the hill with a slow walk down again, 2km run/walk back home
- FRIDAY: rest
- SATURDAY: 15km run/walk.
- SUNDAY: rest
Training: week 8
The long course for the Run for the Kids has some beautiful views along the way, but that means we must climb some hills to enjoy those views.
In fact, we go down into the Domain Tunnel near the start and work our way slowly out of it as we continue along the West Gate extension. Then we climb up the Bolte Bridge and up over the Collins St extension.
Even the short-course participants have to negotiate the Anderson St hill.
To prepare for this I have introduced a hill session on Thursdays, starting this week.
Find a hill about 300m long and with a fairly steep gradient (similar but not steeper than the Anderson St hill). Start with three or four repetitions of running or power walking up the hill, then slowly jog/shuffle or walk back down and start again.
Remember to run/walk there and back easy as your warm-up and warm-down so you are not stressing your body on the hill before it's ready.
- MONDAY: 8km run/walk.
- TUESDAY: 3km run/walk to local oval, 4-8 fast laps of the oval with a lap walk between, 3km run/walk home
- WEDNESDAY: Rest
- THURSDAY: 2km run/walk to a 300m hill, 3-4 reps up the hill with a slow walk down again, 2km run/walk home
- FRIDAY: rest
- SATURDAY: 15km run/walk.
- SUNDAY: rest
Training: week 7
THIS is a milestone week for you because we have passed the halfway point of our program aimed at completing the 2009 Herald Sun CityLink Run for the Kids.
You should be seeing tangible improvements in your health and fitness and be looking forward to the event day with growing anticipation, safe in the knowledge that it is achievable and might even be fun.
Last week I went over the long course late one night with the survey team to ensure the accuracy of the kilometre marks and length of the event and it reminded me of what an awesome course we have.
From the uniqueness of the Domain Tunnel to the spectacular views from the top of the Bolte Bridge then back through the city (just breeze on up Collins St) and along the river's edge in front of Crown Casino, then right turn at the Flinders St Clocks and the final run along St Kilda Rd Boulevard to the finish line - all traffic-free.
It is without doubt one of Australia's - if not the world's - great fun run courses.
Now if that isn't motivation enough I don't know what is, so off you go.
- MONDAY: 8km run/walk.
- TUESDAY: 3km run/walk to local oval, 4-8 fast laps of the oval with a lap walk in between, 3km run/walk home again.
- WEDNESDAY: Rest
- THURSDAY: 7km run/walk
- FRIDAY: rest
- SATURDAY: 15km run/walk.
- SUNDAY: rest
Training: week 6
AFTER such a terrible period of heat for our state, it was nice to be able to train in some cooler weather last week.
Our training group certainly found it a welcome change and all coped better with our set training.
I hope you understood the Tuesday speed session I set for you, and though it was difficult that you managed to do it OK.
In fact some of you may have experienced what we call a runner's high, which is a euphoric state felt when you complete something fast or well.
It is commonly known that exercise, and especially running, is addictive and this is partly because of the feeling you had.
When we push our bodies they release what are called endorphins to help us numb the pain and the harder we go more of these are released.
Then when we stop the hurt goes away, though for a short time the body continues to release the endorphins, resulting in a floating, exhilarating sensation that becomes quite addictive.
- MONDAY: 8km run/walk.
- TUESDAY: 3km run/walk to local oval, 4-8 fast laps of the oval with a lap walk in between, 3km walk/run home again.
- WEDNESDAY: Rest
- THURSDAY: 6km run/walk
- FRIDAY: rest
- SATURDAY: 12km run/walk.
- SUNDAY: rest
Training: week 5
NOW that I have built your confidence about being able to make the 14.1km distance of the event, I'm keen to set the challenge for you to do it even faster.
Even if you are going to walk most of it or walk/run the course, there is no better feeling on completion than the satisfaction of doing it well.
In my career the fondest memories are of the races where my coach and I set a target and the result was better than we thought.
Nowadays we may not get a lot of good surprises in our lives, but by incorporating speedwork into the program tomorrow I am confident your result on the day will be better and indeed may give you a pleasant surprise.
I think it's self-explanatory but basically consists of a 3km walk or run to the spot you pick as your gentle warm up (and reverse the journey as your warm-down) then on a flat grass, gravel or bitumen area run or walk quicker than your normal walk or run pace for about 60 seconds (or a bit more on an oval) then walk for the same time or distance (whichever you cope with better) as a recovery.
Also our support partner Nike are starting their training runs this week so it's a good opportunity to prepare for the event with other like-minded people and under professional supervision.
They are organised for Wednesdays and Saturdays through until race day and though I have a rest day set down for Wednesday, if you are keen to do the training runs, simply swap Tuesdays and Wednesdays.
They meet at Federation Square at 5.45pm for a 6pm departure on Wednesday evenings and 8.45am for a 9am start on Saturday mornings just beside the corner of Russell and Flinders streets. They cater for various ability levels.
- MONDAY: 8km run/walk.
- TUESDAY: 3km run/walk to local oval, 4-6 fast laps of the oval with a lap walk in between, 3km walk/run home
- WEDNESDAY: Rest
- THURSDAY: 6km run/walk
- FRIDAY: rest
- SATURDAY: 10km run/walk
- SUNDAY: rest
Training: week 4
AFTER last week's extreme heat, this week I have tried to give you some recovery time by substituting a run/walk day with an active rest day.
In some situations, it is important that you make value judgments to suit your needs.
It is OK to make small changes to the program, such as swapping workout days or cutting short a session because of other commitments, or deciding it is just too hot to run/walk today.
Taking ownership of your training will empower you to continue to exercise when the Herald Sun/ CityLink Run for the Kids is over.
My coach once said he had become such a good coach he had made himself redundant.
Maybe we have not yet reached that stage, but I would be delighted to think we are well on the way to a lifestyle change for the better and a genuine belief in your ability to complete the event.
- MONDAY: Active rest day. Go for a swim at the beach, a bike ride or a walk with family/friends.
- TUESDAY: 3km walk/3km run/3km walk.
- WEDNESDAY: rest
- THURSDAY: 3km run/walk
- FRIDAY: rest
- SATURDAY: 10km run/walk
- SUNDAY: rest
Training: week 3
- MONDAY: 4km run/walk
- TUESDAY: 3km run and 3km walk, or walk 6km
- WEDNESDAY: rest
- THURSDAY: 6km run/walk
- FRIDAY: rest
- SATURDAY: 10km run/walk
- SUNDAY: rest
I, TOO have a dream - I want to see 30,000 people on the streets on April 5, most of them in the long event.
By working through the training program in coming months it is a realistic aim.
My main aim is to get you to cover the 14km distance, so this week I have included a longer session. It will give you an idea of how far the actual run is and what you need to be prepared for. It will also help you get used to being on your feet for a sustained period.
Feel free to walk and jog, or even take a few drink breaks, because the idea is just to be out exercising for a lengthy period of time, it is not meant to be an extreme effort.
The main aim is to allow you to reach a level of fitness that allows you to enjoy the event.
Don't be mistaken, you will need to prepare for the day, but it is not an impossible dream and once you have walked, jogged or run the race, then you, too, will be able to say, "Yes we can"
Training: week 2
CONGRATULATIONS to all those who last week successfully completed their first week of training for the Herald Sun/CityLink Run for the Kids.
It was a hot week, so I hope you exercised early in the morning or late at night, when the temperature was much cooler and the sun lower in the sky.
In such conditions, try to run in shady places such as around the Tan or, like me, around Lake Wendouree in Ballarat.
And make sure you keep up your fluids. Carry water or energy gels with you in a water belt, camelback or in your shorts or jacket pocket.
Last week was probably a bit of a shock to your system, but you should feel better already and be believing that the full distance is a real possibility.
We will continue to work on your base fitness by increasing your exercise to four days a week.
With that gift voucher you received for Christmas, treat yourself to a good pair of walking/running shoes or a new exercise outfit.
That will put a spring in your step and keep you motivated as well as preventing injury.
Finally, remember to "slip, slop, slap".
- MONDAY: 4km run/walk
- TUESDAY: 3km walk
- WEDNESDAY: rest
- THURSDAY: 5km run/walk
- FRIDAY: rest
- SATURDAY: 6km run/walk
- SUNDAY: rest
AFTER the festive excess of the past few weeks, you should start slowly and ask your GP to check that you are in good physical health so you can get maximum benefit from your commitment.
I like to think an event is the prize for the hard work we do. So we are not actually training for an event on April 5, we have decided to improve our fitness and wellbeing and the prize will be our ability to join with many others for a 14.7km run or walk around Melbourne.
You will also gain a better physical appearance and a clearer mind.
Remember the adage; a healthy body and a healthy mind.
At the end you will have made a lifestyle change that will benefit you in not only in the short term but possibly for the rest of your life.
Why not get a few of your family and friends on to the program as well?
Then you are spreading the benefits, involving them all in an activity in which you can work towards together as a team.
There might even be a bit of friendly rivalry.
The New Year's resolution of becoming healthier and happier starts today, so get on board for the ride of your life.
Training: week 1
- MONDAY: rest
- TUESDAY: 20-minute walk (2km)
- WEDNESDAY: rest
- THURSDAY: 10-minute run and 20-minute walk (5km)
- FRIDAY: rest
- SATURDAY: 20-minute walk (2km)
- SUNDAY: rest
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