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THE 90th ANNUALTELY 10 MILE ROAD RACE

Paradise - Mount Pearl - St. John's, NL, Canada Start Time - 8:00am (Wheelchair 7:55am)

RACE DAY - July 23, 2017

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TRAINING SCHEDULE

The Tely 10 Organizing Committee is pleased to offer two 12-week training schedules designed by Jason White.

You should check with your physician before beginning the training program. Have yourself checked over to ensure you are healthy before starting this program or any program. It is also important that you are wearing the proper footwear.

Good luck!
Tely 10 Committee

BEGINNER TRAINING SCHEDULE

So here we go, another spring, another race season, another Tely 10 program. Each year I enjoy putting this together. Like you, this seems to kick start my own training for this event. I hope you enjoy the program.

Before starting this training program, I would strongly recommend that you make an appointment with your physician. Have yourself checked over to ensure you are healthy before starting this program or any program.

So let’s get into the equipment you will need for your training. You really don’t need much, but what you do need should be designed for the sport of running. Footwear is the most important piece to your training puzzle. If you planned on wearing sneakers that you trained and raced in last year, I strongly recommend that you don’t. You want sneakers that have fresh cushioning and stability. So make the investment in a proper pair of running shoes for your run styles and foot type. They should feel comfortable from the moment you put them on. Don’t try and convince yourself that they will break in, because they generally don’t. We sweat when we run, yes, its true. So have garments that wick away moisture from your skin is important. These garments will not only make your running more comfortable, but they will also help to cool you down on the hot days (yes, we do get those). Same goes for socks. Cotton socks may feel comfortable but are very impractical for running. Moisture wicking socks will not only help to keep your feet cool and dry, they also reduce blisters.

The program is set out over a 7 day week. I have each day designated a specific training day. I know life gets in the way, so know that you can switch the days around based on your week. It’s important to get the longer sessions on the weekend as they help provide the strength and confidence to cover the Tely 10 course.

The beginning of the program starts with a walk/run progression. Start with a brisk walk to warm up for 3-5 minutes. Then, run for the prescribed amount of time. When the time is up, walk as described and repeat. I don’t put in specific amounts of running segments. I just want to you walk/run until you have reached the total amount of time. You will notice that I use the Maximum Heart Rate (Max HR) formula for every run. I want to ensure that you run within your limits and this one tool that can be used. For example, Max HR = 220(Age). If we were to calculate this for a 30 year old runner; 220 (30) = 190 beats per minute (bpm). Multiply that by the percentage to get your upper and lower limits. To continue with the 30 year old runner, 190 x (0.65) = 123 beats per minute (bpm) is where your heart rate should be at 65% of your Maximum Heart Rate. Most people don’t run with a heart rate monitor, so the best way to know if you are running at the 65-70% heart rate zone is talk. If you can talk in full sentences, then you are probably at the desired easy pace. If you can barely get 2 or 3 words out before taking a breath of air, then you are running near 80-85% of your maximum heart rate.

It is summer, so try other activities on the Cross Training days. Cross training as any other form of cardio or resistance training that isn’t running based. So Swimming, cycling and hiking are great examples. They will help strengthen other muscles in your body that running alone doesn’t work on. You will notice that beginning week 5 I have “Hill Workouts” in the program. Hills are a necessary aspect to an effective training regiment. They help build your running strength and work on your form. So find a hill close to home or on your training route. The hill shouldn’t be too steep. Start at the bottom and increase your pace to faster that normal running pace, about 85% of Max HR. Focus in your form and maintaining pace. When you reached the 2 minute interval, jog back to the bottom. Repeat for the number listed. These sessions will make you not only stronger, but more efficient running your other runs.

After the hill training, you will move into speed work. I have listed that you should be doing the various repetitions at a 10 kilometer race pace. I have done this because for most, 10k race pace is slightly faster than Tely 10 pace. The reason being, this will make your Tely 10 pace seem easier. So find a stretch of road or go to the track in Mount Pearl. Lightly jog for 10 minutes to get warmed up. Run a few more minutes if required. Run the interval at the 10k race pace. It should feel like a comfortably challenging pace. Don’t go out too hard on the first one. The idea with these sessions to run all of them evenly paced. Jog for your recovery to keep your heart rate up and legs moving. Repeat the process again for the number of intervals in the workout.

As you get closer to race day, its important to have practiced your Tely 10 pace for portion of the Tely 10 distance. These are known as tempo runs. These are simple to do. Just warm up for 10 minutes with a light run, then start the session moving into Tely 10 pace for the length of time listed. These runs also give you a chance to try what you want to wear on race day. Think of it as a dress rehearsal. It’s a great time to find out if something doesn’t feel right before the big day.

The easy runs are exactly that, easy runs. You run easy on these days. I don’t think I need to get into that much. They are meant to help recover from previous sessions, add distance in your legs, and get you ready for the next session.

Last but not least, the final week. This is where you taper. Your running distances decrease to allow you to rest. The decrease in distances over the last few days keep you moving so you stay fresh, but also allow you to recharge for the big day!

I have made a point to mention this each year. Please leave your ipods and mp3 players at home. You may have trained wearing one leading up to the event, but we strongly discourage people from wearing them while running on race day. It’s a huge safety concern when a lot of participants have them on. You are not aware of your surroundings. There are other runners, cars, safety personally on bicycles, etc. These things you can’t really hear with ear buds and music in your ears. Please leave them at home. You will also look better in pictures without wires going all over the place.

Another year, another great event! I hope this training program inspires you and others around you to get out and get involved. Be a leader in your office or neighborhood and recruit people to join you in your training.

Best of luck!

Jason White
Personal Trainer

Definitions

Maximum Heart Rate (Max HR) = 220 - (Age):
This formula is used to help determine your effort level based on how fast your heart is beating. Example: 30 year old runner: 220 - (30) = 190. The Target Heart Rate is based on a percentage of your maximum heart rate. Example, to run at 65% of your Max HR: 190 x 0.65 = 123bpm. Therefore, 190 x (0.65) = 123 beats per minute (bpm) is where your heart rate should be.
Cross Training:
Other cardio activities that will use other muscles that will help to prevent injuries during training. Examples are: swimming laps, going for a bike ride or weight training.
Rest Days:
These days play an important role in your training program. They are designed to give your body a break from training and allow you to remain healthy, prevent injuries, achieve physiological gains and help you concentrate on your overall goal.
Hilly Runs:
These days are designed to help build your running strength in your legs. Pick a route that contains 3-4 hills that you have no problem running. Increase pace slightly going up each hill (MAX HR of 75-85% on hills). After you have completed the hill, continue your run at a steady pace (65-75% of Max HR).
Tempo Run:
This is a run that is run at a pace that is about 15-20 seconds slower per mile than your ideal race pace. This will allow your body to adjust to a more challenging pace without over stressing your system.
Easy Runs:
Doesn’t require a lot of effort to maintain pace. Conversation with running partner is easily maintained.
Cooldown:
Done at the end of a hard training session to bring your heart rate down slowly.
Tapering:
This week you don’t want to do anything out of the ordinary. You have worked hard over the last 11 weeks. So rest up your legs but keep them fresh for race day. You have worked hard over the last 11 weeks.

Week 1: May 1 to May 7

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 25 minutes “Run 5 Walk 2” 65-70% Max HR Rest Cross Train 60 minutes Rest Easy Run 25 minutes Run 6 Walk 2' 65-70% Max HR Cross Train 40 minutes Easy 40 minutes Run 8 minutes Walk 2 minutes 60-65% Max HR

 

Week 2: May 8 to May 14

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 30 minutes “Run 7 Walk 3” 65-70% Max HR Rest Cross Train 60 minutes Rest Easy Run 30 minutes Run 8 Walk 2 65-70% Max HR Cross Train 40 minutes Easy 45 minutes Run 9 Walk 2 60-65% Max HR

 

Week 3: May 15 to May 21

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 35 minutes “Run 7 Walk 2” 65-70% Max HR Rest Cross Train 60 minutes Easy Run 35 minutes Run 9 Walk 2 65-70% Max HR Easy Run 40 minutes Run 10 Walk 2 65-70% Max HR Rest Easy 55 minutes Run 10 Walk 1 60-65% Max HR

 

Week 4: May 22 to May 28

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 30 minutes “Run 12 Walk 2” 65-70% Max HR Rest Cross Train 60 minutes Easy Run 35 minutes “Run 15 Walk 2”65-70% Max HR Easy Run 40 minutes Run 15 Walk 2 60-70% Max HR Rest/Cross Train Easy 65 minutes Run 10 Walk 1 60-65% Max HR

 

Week 5: May 29 to Jun 4

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 30 minutes 65-70% Max HR Rest Cross Train 40 minutes Hill Workout 10 min Warm up 4x2 min hill repeat 10 min cooldown Easy Run 30 minutes 60-70% Max HR Rest/Cross Train Easy 75 minutes Run 10 Walk 1 60-65% Max HR

 

Week 6: Jun 5 to Jun 11

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 35 minutes 65-70% Max HR Rest Cross Train 40 minutes Hill Workout 10 min Warm up 5x2 min hill repeat 10 min cooldown 75-80% Max HR Easy Run 40 minutes 60-70% Max HR Rest Easy 85 minutes Run 10 Walk 1 60-65% Max HR

 

Week 7: Jun 12 to Jun 18

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 40 minutes 65-70% Max HR Rest Cross Train 45 minutes Hill Workout 10 min Warm up 6x2 min hill repeat 10 min cooldown 75-80% Max HR Easy Run 45 minutes 65-70% Max HR Cross Train Easy 95 minutes Run 10 Walk 1 60-65% Max HR

 

Week 8: Jun 19 to Jun 25

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 40 minutes 65-70% Max HR Rest Cross Train 45 minutes Hill Workout 10 min Warm up 6x2 min hill repeat 10 min cooldown 75-80% Max HR Easy Run 45 minutes 65-70% Max HR Cross Train 60 minutes Easy 105 minutes Run 10 Walk 1 60-65% Max HR

 

Week 9: Jun 26 to Jul 2

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 35 minutes 65-70% Max HR Rest Cross Train 60 minutes OR Rest Speed work 10 minute light jog 4x5min @10k race pace w/3 min recovery Pace 70-80% Max HR Easy Run 40 minutes 65-70% Max HR Cross Train 60 minutes Easy 90 minutes Run 10 Walk 1 60-65% Max HR

 

Week 10: Jul 3 to Jul 9

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 35 minutes 65-70% Max HR Rest Cross Train 60 minutes Speed Work 10 minute light jog 3x8min @10k Race pace w/4 min recovery Easy Run 40 minutes 65-70% Max HR Cross Train 60 minutes Easy 105 minutes Run 10 Walk 1 60-65% Max HR

 

Week 11: Jul 10 to Jul 16

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 35 minutes 65-70% Max HR Rest Cross Train 60 minutes Tempo Run 30 minutes @Tely 10 Race Pace 70-80% Max HR Easy Run 40 minutes 65-70% Max HR Cross Train 60 minutes Easy 75 minutes Run 10 Walk 1 60-65% Max HR

 

Week 12: Jul 17 to Jul 23 Tapering

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 25 minutes 65-70% Max HR Rest Cross Train 20 minutes Easy Run 25 minutes 65-70% Max HR Easy Run 20 minutes 60-65% Max HR Rest Tely 10 Race Day