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Herald Sun

LACE UP YOUR SHOESAND START TRAINING

WEEK ONEWITH STEVE MONEGHETTI

IT is great to be able to bring you the first of 11 training articles to help you prepare for the 2015

Herald Sun/CityLink Run for the Kids event, to be held on Sunday, March 22.

This year’s run is a specialone because it is our 10th anniversary and having been involved since its inception, it is wonderful to reach such a milestone. We could not have done it without the support of you, our participants, and the outstanding support of the Victorian community.

I am proud to be a part ofan event that has got so many people active as well as raising more than $10 million for the Royal Children’s Hospital GoodFriday Appeal. We have become an iconic event for Victorians and I love my involvement both on race day and in the lead-up with articles such as this one.

I certainly look forward toworking together on the journey we begin today.

There are two courses: the15.5km super course and the 5.4km family-friendly one. I suggest that you follow my program for the first couple of weeks and then decide which event you are better suited to completing and enter then, rather than locking yourself in to one distance now and realising the other would be more appropriate.

As regular followers of thecolumn know, I always advise people that the first training session is a visit to your local GP to make sure you are in good physical health and able to maximise the benefits of your commitment.

It is sensible to have an annual check-up anyway, so make it this week or soon to

ensure you are healthy and ready to go. Hopefully, for many of you the event is an opportunity to make a positive lifestyle change that will benefit you in the short-term and possibly for many years to come.

Why not get work colleagues or family and friends to start training too? The group training effect will help to keep up motivation and ensure you enjoy the journey we are about to embark on.

If you are new to running orexercise make sure you begin slowly because it is a bit like a marathon over the next few months — the race isn’t won in the first kilometre or the first week, but by consistent running over the whole distance and program.

For the first three weeks Iwill set just one training program, which will act like a starter to get you back into the groove of exercise. If you are already running you may wish to substitute the walking parts with running.

Now it is time to lace up those walking shoes and get out the door to work off the Christmas and New Year cheer we all enjoyed over the past couple of weeks.

TRAINING: WEEK ONEMonday: 20min walk (2km)Tuesday: RestWednesday: 10min walk (1km), 10min of 1min jog/ 1min walk (about 1km), 10min walk (1km)Thursday: RestFriday: RestSaturday: 20min walk (2km)Sunday: Rest

A reason to run

FOR tens of thousands of Victorians, the Herald Sun/CityLink Run for the Kids event is a goal and a focus for their fitness in the first few months of the year.

This year’s event, on March22, is the 10th anniversary of what has become Australia’s biggest fun run, raising more than $10.7 million for the Royal Children’s Hospital Good Friday Appeal.

Both courses change this year with one exciting addition — the shorter 5.4km

course now also includes the stretch through the Domain Tunnel.

Today marks the start of training for many runners keen to attempt the course, with the first week of Australian running legend and race director Steve Moneghetti’s Run for the Kids training program.

Moneghetti says it’s important to set fitness goals — whether it be a running event such as Run for the Kids, a triathlon, cycling event, open water swim or something else.

“I’m really goal-oriented asa person and that’s how I base my life. It’s one of the reasons I still go to lots of events and run — it gives me a reason to get out of bed,” he says.

“Life is pretty busy but there are lots of choices that people have to make. I think those choices are made easier if you’ve got a goal, an event you want to participate in,

which allows you to focus on getting ready for it.

“Preparing properly is a journey in itself … and you learn a lot about your character and physical ability during the training process.”

It also provides a kickstartto getting on track for the new year after the indulgence of the festive season.

Having a target event provides an endpoint for your training or a stepping stone to another goal.

“It’s good to have an end point or you can get a bit blasé in your training, just going through the motions. Having an end point gives you purpose and when you achieve that goal you can give yourself a pat on the back and take a break.

“It’s always better to startwith an end point in mind.”

The short course detour through the Domain Tunnel is the biggest change to the 2015 Herald Sun/CityLink Run for

the Kids course. Regular participants will find the starting times for the long and short courses have been swapped, a change Moneghetti says relates to the logistics of getting all runners through the Domain Tunnel.

“The short course has always been a pretty standard course taking in Federation Square and the Tan and now we have made it pretty unique in that it, too, gets to go through the tunnel. This is a once a year opportunity to run through the tunnel and that makes it pretty special,” Moneghetti says.

The finish lines for the twodistances have also been flipped, resulting in the long course being extended about 500m to 15.5km as runners will travel slightly further along St Kilda Rd before the final stretch to the finish line.

Enter at runforthekids.com.au

The10th Run for

the Kids is a greatfitness goal for

2015, writes MICHELLE

POUNTNEY