REGISTER NOW CONFIRM ENTRY (3,666)

THE 91st ANNUALTELY 10 MILE ROAD RACE

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

RACE DAY - July 22, 2018

0
5
5
DAYS
0
8
HRS
1
8
MIN
3
9
SEC
REGISTER NOW

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

Welcome to the training program for the 91st running of The Tely 10. I’m not sure how many years there has been a printed training schedule, but here is the 2018 edition. I do want to remind people that this is a 10 mile run. I have heard a few people talking who haven’t done it before and were considering signing up this year as their first time. Only to be surprised that it's 10 miles, not 10 kilometers. So best of luck and here we go.

Just like with any of my clients, I recommend you consult your physician before taking on this program. This program starts light and builds each week. It's just a good idea to have things checked out to make sure you don’t have any underlying issues that you weren’t aware of. This is for your own piece of mind for when the training volume increases, the demands are easily met. Also a great idea to get properly fitted for footwear as it is the most important piece of equipment you will need during training. Also make sure to wear sports apparel. Todays garments have wicking properties that will help keep you cool and dry when the temperatures are high. So shirt/singlets, shorts, socks all these can be purchased at various locations close to where you live.

The lay out of the plan is pretty straight forward. There are 7 days in a week, with each day having a training plan. This is a progressive schedule, meaning the volume and intensity gradually increases over time. For example, at the beginning of the program, the walk/run progression starts with a run 8 minutes, walk 2 for 30 minutes. By week 11 you are running 45 minutes with no walk break. Right now it may seem like alot to run 45 minutes, and maybe right now yes it is. But over the 10 weeks leading up to it, we add a little more volume to each session to build up your strength and confidence. The walk breaks are brisk walking to help keep your heart rate up and momentum moving forward.

Speaking of heart rate, you will notice that I use the Maximum Heart Rate (Max HR) formula for every run. This method has been used for many years to help people stay within their limits. The formula to calculate your heart rate zones is: 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. A Lot of people now a days run with GPS watches, Fitbits or other devices that track heart rate. This makes it easy to stay within your zones. If you don’t run with such a devices, the easy way to know if you are training at 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.

Let's hope that we have some really nice days this summer (fingers crossed) to make for some nice cross training days. Cross training as any other form of cardio or resistance training that isn’t running based. Try to make activities that are not close similar to running. Hiking, brisk walking as examples, still use the exact muscles as running so use these sparingly. Better options are swimming, cycling, using an elliptical (because of the low impact). They will help strengthen other muscles in your body that running alone doesn’t work on. Hill training. Well, if you live in Newfoundland, it's hard to run and not have to climb a hill or three. The Tely 10 route is not lacking hills. So we have “Hill Workouts” in the program. They help build your running strength and work on your form. So always try to have hills in your normal runs. But for the purpose of the hill workouts, find a hill that isn’t 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. It's important to jog back down as you will also have to run down hill during the race.

After the strength and form foundation from hill training, you will move into speed work. The pace of interval training is suppose to be done at slightly faster than goal race pace. For most of us, the training pace would be what you would run for a 10k race. So the speed sessions are to be done at 10k race pace as listed which is between 70-80% of your MaxHR. You train a little harder so the race seems easier. So look for a loop around your neighbourhood or close by, maybe even the track in Mount Pearl to use as your training ground. Lightly jog for 10 minutes to get your body warmed up. Run the workout listed, paying close attention to the rest breaks, lightly jog to keep body ready to run. It's ok to take a little longer of break in between reps if necessary. It should feel like a comfortably challenging pace. Run the intervals as even as possible.

Tempo runs are crucial to any distance training program. The idea of these workouts is to get you feeling comfortable with running the pace you want to come race day. So calculate your pace based on your goal finish time. Do the warm up (light jog) then start to run at your race pace for distance listed. This should be too challenging. Heart rate kept within 70-80% of MaxHR. Also tempo runs are a great time to test out what you want to wear on race day. So try out certain sneakers, socks, shorts, etc. You don’t want any surprises during the Tely running in something you haven’t tested.

I can’t say this enough, easy run days are to be run easy! They are called easy runs for a reason. They are just as important as speed sessions. These runs help you recover from workouts, while also building your aerobic fitness. But you need to make sure you are dialing it back a bit for these as you want energy for the other sessions later in the week, mainly the long run.

The final week is a Taper Week. We slowly drop your training volume leading up to the event. This helps you store energy while not taking a complete break. You need to keep moving to help you be sharp on Tely 10 sunday.

Each year I have made it a point to say this: 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 earbuds and music in your ears. I have run this event many times as well as large races away. I can’t imagine having on a headset missing out on all the people cheering and the chance to chat with a fellow athlete. So please leave the headsets at home!

So there it is, another schedule, another year! I hope you enjoy the process. I hope you learn a lot about yourself during this process. If this is your first time, enjoy everything that this event offers. You will always remember the first time you cross the line. Don’t forget to smile as you get close to the finish line….you never know who maybe taking your picture!

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: Apr 30 to May 6

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 30 minutes “Run 8 Walk 2” 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 10 minutes Walk 1 minutes 60-65% Max HR

 

Week 2: May 7 to May 13

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 35 minutes “Run 8 Walk 1” 65-70% Max HR Rest Cross Train 60 minutes Rest Easy Run 35 minutes Run 8 Walk 1 65-70% Max HR Cross Train 40 minutes Easy 55 minutes Run 10 Walk 1 60-65% Max HR

 

Week 3: May 14 to May 20

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

 

Week 4: May 21 to May 27

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

 

Week 5: May 28 to Jun 3

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 45 minutes “Run 10 Walk 1” 65-70% Max HR Cross Train 40 minutes Rest Hill Workout 10 min Warm up 6x2 min hill repeat 10 min cooldown Easy Run 35 minutes 60-70% Max HR Rest/Cross Train Easy 75 minutes Run 10 Walk 1 60-65% Max HR

 

Week 6: Jun 4 to Jun 10

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 35 minutes 65-70% Max HR Cross Train 40 minutes Rest Hill Workout 10 min Warm up 7x2 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 11 to Jun 17

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 40 minutes 65-70% Max HR Cross Train 45 minutes Rest Hill Workout 10 min Warm up 8x2 min hill repeat 10 min cooldown 75-80% Max HR Easy Run 50 minutes 65-70% Max HR Cross Train Easy 95 minutes Run 10 Walk 1 60-65% Max HR

 

Week 8: Jun 18 to Jun 24

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 45 minutes 65-70% Max HR Cross Train 45 minutes Rest Hill Workout 10 min Warm up 10x2 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 25 to Jul 1

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 45 minutes 65-70% Max HR Cross Train 60 minutes Rest Speed work 10 minute light jog 4x6min @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 110 minutes Run 10 Walk 1 60-65% Max HR

 

Week 10: Jul 2 to Jul 8

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 40 minutes 65-70% Max HR Cross Train 60 minutes Rest Speed Work 10 minute light jog 4x7min @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 9 to Jul 15

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 40 minutes 65-70% Max HR Cross Train 60 minutes Rest Tempo Run 2x15 minutes @Tely 10 Pace 70-80% Max HR Easy Run 45 minutes 65-70% Max HR Cross Train 60 minutes Easy 80 minutes Run 10 Walk 1 60-65% Max HR

 

Week 12: Jul 16 to Jul 22 Tapering

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