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.
Tely 10 Committee
INTERMEDIATE TRAINING SCHEDULE
Another year and we another intermediate program for you to train with. This program is intended for those who have done the Tely 10 several times and are looking to improve on there past performances.
Time for the disclaimer: Please consult your physician before taking on this program. This program is more demanding on the cardiovascular system than the beginner program. We just want you to train efficiently over the summer with out discovering some underlying health issue. This program will have you running at a more intense pace than you may have followed before. I do want you to still try and stick with the MAX Heart rate formula (Max HR = 220 – (Age)) to ensure that you are training within your abilities.
When you start to advance your training, it’s a good idea to track ever aspect of your progress. Many runners today use some kind of GPS tracking watch when training for races. These devices offer many great features that will help you train effectively. They will track your distance and time, but more importantly your pace. This becomes important during some of the training sessions, a swell on the easy run days where you should not be running your race pace. There are many great online tracking journals or apps that will help track your progress and display you’re your run, giving you immediate feedback.
You start the program with hill sprints as a means of building running strength, while also working on form. These hill workouts will also help your body develop strength running downhill as you will have to return to the bottom of the hill to repeat the work out. When doing hill sprints, you want to pick a hill that is reasonably challenging to run up at a fast pace. Start at the bottom, push hard up the hill, jog back down to the bottom and turn to go again. Each repeat should take you the same amount of time/distance to cover. Using the Max HR principle, the sprint up should be done at 85-90% of Max HR, and the jog down is at 65-75% Max HR.
You then move into the speed sessions. If you followed the beginner program in the past, you were introduced to speed work late into the program. This program has you starting pretty much right out of the gate. You should start with a jog for 7-10 minutes. Once your warm-up is complete, begin your first interval. After your interval time (or distance) is complete, then take half the time (or distance given) for your recovery jog. Its important to do a jog as your recovery. When you stop, your heart rate drops, robbing you of the benefit of the next interval. You want to keep your heart rate slightly elevated, so that when you start the next interval, you will be at your optimal training heart rate quicker. They are done so that your heart rate doesn’t drop too much in between repeats. For example, the first speed session is actually done during your long run in week 2. You do it simply as it reads: 3k at easy pace then pick up the pace for 3k at Tely 10 pace. After that 3k, drop back to easy pace, then right into Tely pace for another 3k, back down to a 1k easy pace to finish. You will also see some sessions written like: 2K Easy+5k@Tely 10 pace+1k@10K pace+1K@Tely pace. This simply means that you run everything without stopping. So do your 2K warm-up, then roll right into the 5K at your goal Tely 10 pace, right into a 1K@ 10K race pace, and so on. The benefit of these sessions to feel what it is like to change gears during a race. I like to do some of these sessions on the Tely route to help feel the rhythm of the hills. You can certainly do these anywhere you feel comfortable. As long as you can maintain the paces that are recommended.
The Long runs will progress each week. Sometimes they will have you running at a moderate pace towards the end. This is to help you run quicker when your legs start to fatigue, also so you don’t fall into always running slow. The long runs will build your endurance for the Tely. I like to stick to the trails as much as I can on the easy runs. They are softer than the roads and provide a nice break from beating the streets for speed session.
I recommend that you try some of the road races during the summer. These are a great way to help gauge your current fitness level. They also get you into the routine of getting up early, eating and hydrating before a race. It gives you opportunity to test out race day footwear, clothes and food choices. You don’t want any surprises on race day!
The last bit of advice I have to give is this. Please leave your ipods and mp3 players at home. The course isn’t closed. When you are wearing these devices, you can not hear your fellow competitors, emergency vehicles or marshals on the course. So to avoid any potential risks to you or those around you, please leave them at home.
Well, there you have it. I hope this helps you with your training this year. Best of the luck over the next few weeks!
- 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.
- Done at the end of a hard training session to bring your heart rate down slowly.
- 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.
|Rest||Easy Run 6k 65-70% Max HR||Hill Repeats 2k warm up 6x 2 minutes 2k cooldown||Cross Train 45 minutes||Easy Run 8k 65-70% Max HR||Rest||Easy 10k 60-65% Max HR|
|Rest||Easy Run 7k 65-70% Max HR||Hill Repeats 2k warm up 7x 2 minutes 2k cooldown||Cross Train 45 minutes||Easy Run 8k 65-70% Max HR||Rest||Long Run Workout 3k Easy 3k Tely Pace 3k Easy 3k Tely Pace 1k Easy|
|Rest||Easy Run 8k 65-70% Max HR||Hill Repeats 2k warm up 8x 2 minutes 2k cooldown||Cross Train 60 minutes||Easy Run 8k 65-70% Max HR||Rest||Easy 12k w/last 3k moderate pace|
|Rest||Easy Run 7k 65-70% Max HR||Workout 2k warm up 6x 1k w/2 min recovery jog 2k cooldown 2k cool down||Cross Train 60 minutes||Easy Run 8k 65-70% Max HR||Fartlek Workout 8k Alternate 1k Easy pace with 1k@Tely pace||Long Run 14k Easy|
|Rest||Easy Run 6k 65-70% Max HR||Workout 3k Easy + 3x(2k@10k pace w/2 min jog)+ 1k Easy||Cross Train 60 minutes||Easy Run 8k 60-70% Max HR w/6x20 sec sprints||Rest/Cross Train||Long run 14k 5k Easy 2k@10k race pace, 3k@Tely pace 1k Easy 2k@Tely pace 1k Easy|
|Rest||Easy Run 7k 60-70% Max HR||Speed Work 2k warm-up 3x8minutes 2k Cool down||Cross Train 60 minutes||Easy Run 6k 60-70% Max HR w/4x20 sec sprints||Cross Train||Easy 16k 60-65% Max HR|
|Rest||Easy Run 6k 60-70% Max HR||Speed Work 2k warm-up 5x1600m 2k cooldown||Easy Run 5k 60-70% Max HR||Easy Run 8k 65-75% Max HR w/4x20 sec sprints||Cross Train||Workout 4k Easy + 10k@Tely 10 pace + 2k Easy|
|Rest||Easy Run 8k 65-70% Max HR||Speed Work 2k warm-up 3x3200m w/5min recovery jog 2k cooldown||Easy Run 5k 60-70% Max HR||Easy Run 8k 65-75% Max HR w/6x20 sec sprints||Cross Train||Easy 16k 60-65% Max HR last 10 minutes uphill if possible|
|Rest||Easy Run 8k 65-70% Max HR||Speed Work 2k warm-up 5x2k w/3 min recovery jog 2k Cooldown||Easy Run 5k 60-70% Max HR||Easy Run 10k 65-75% Max HR w/8x20 sec sprints||Cross Train||Easy 14k 60-65% Max HR last 10 minutes@75-80% Max HR|
|Easy Run 6k 65-70% Max HR||Rest||Speed Work 2k warm-up 4x3200m@ 10k race pace w/2 min recovery 2k cooldown||Easy Run 7k 60-70% Max HR||Easy Run 10k 65-75% Max HR||Cross Train||Long Run workout 2k Easy 8k@Tely pace + 1k@10k Pace + 5k@Tely pace + 1k Easy|
|Easy Run 8k 65-70% Max HR||Rest||Tempo Run 2k easy 5k @ Tely goal pace 2k easy 70-80% Max HR||Easy Run 5k 60-70% Max HR||Easy Run 8k 65-75% Max HR w/8x20 sec sprints||Cross Train||Easy 16k 60-65% Max HR|
|Easy Run 7k 65-70% Max HR||Rest||Cross Train 20 minutes||Easy Run 5k 65-70% Max HR||Easy Run 5k w/8x20 sec sprints||Rest||Tely 10 Race Day|