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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

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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

INTERMEDIATE TRAINING SCHEDULE

If you are reading this, it means that you have done The Tely 10 a few time and are looking to improve your performance. That is what this program is intended to do. Training sessions are broken down into kilometers and speed sessions are a little more involved and pace specific. Best of luck!

Due to the nature of this kind of training, please consult your physician before taking on this program. This program is more demanding on the cardiovascular system than the beginner program. So lets make sure that we are clear to training at a more intense level. Make sure to 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.

The break down of all sessions are fairly simple. After some of the easy runs, I have you doing either hill sprints of regular sprints. These little sessions at the end of an easy run prove to be a HUGE factor in improving one’s running. The short hill sprints work on your leg power, running form and strength. While the short sprints also work form, but give you a little of speed work without the stress of a full speed session. I don’t have actual hill workouts in the program. But make sure you run your long runs with hills in mind.

You are doing speed workouts right from the start. Week one has you doing 800m intervals, a great distance for early speed sessions. These shorter intervals will be run a little faster than the longer sessions later in the program. An easy way to think of the paces for these sessions is the shorter the interval, the faster you should run them. So early on, the 800m intervals are done at 3k-5k race pace. As you move into the longer sessions, say week 5 3x2 mile, do them at more like 8k-10k race pace. Pay attention to the rest intervals as you don’t want to take too long of a break and have your heart rate drop. 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. These sessions keep the pressure on, get you use to changing gears and feeling paces when legs start to fatigue. These are great to help mentally get you ready for race day!

The Long runs are important session too. Building your aerobic endurance is very important. Keep the paces honest, don’t go too slow. If you train slow, you run slow. Keep them comfortable. Some weeks you will be doing a workout as a long run. So always keep that in mind at the start of each week to keep your plan focused on those key sessions.

Racing is a great way to test fitness. Try some of the early races to get a feel for race day preparations like eating breakfast, pre race jitters etc. This is a great time to test any new garments or footwear you are thinking of racing in for The Tely.

As always, keep the headsets at home. It's a safety thing. Keep focused on the road, not your playlist!

All the best and see you at the race!

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
Rest Easy Run 8k 65-70% Max HR Speed 10 Minute Warm up. 8x800m w/2 min recovery. 80-85% Max HR Cross Train 45 minutes Easy Run 10k 65-70% Max HR Rest Easy 12k 60-65% Max HR

 

Week 2: May 7 to May 13

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 8k 65-70% Max HR Rest Speed 10 Minute Warm up. 4x1200m w/3 min recovery. 80-85% Max HR Easy Run 8k 65-70% Max HR Cross Train 45 minutes Easy Run 6k 60-65% Max HR Long Run Workout 5k Easy 5k Tely Pace 1k Easy 3k Tely Pace 2k Easy

 

Week 3: May 14 to May 20

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 8k 65-70% Max HR Rest Speed 10 minute warm up. 6x1k w/1:30 recovery. 80-85% Max HR Easy Run 10k 65-70% Max HR Easy Run 8k 65-70% Max HR Cross Train 45 minutes Easy 15k w/last 5k moderate pace

 

Week 4: May 21 to May 27

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 6k 65-70% Max HR Cross Train 60 minutes Workout 2k warm up 4x2k w/3 min recovery jog 2k cooldown Easy Run 6k 65-70% Max HR Easy Run 8k 65-70% Max HR Fartlek Workout 10k Alternate 1k@80% Max HR with 1k@Tely pace (85-90%) Long Run 14k Easy

 

Week 5: May 28 to Jun 3

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rest Easy Run 6k 65-70% Max HR Workout 3k Easy + 3x2 mile@10k pace w/2 min jog+ 1k Easy Cross Train 60 minutes Easy Run 10k 60-70% Max HR w/6x20 sec sprints Easy Run 6k 65-70% Max HR Long run 14k 5k Easy 2k@10k Tely pace+3k@10k race pace+1k Easy+2k@Tely pace+1k Easy

 

Week 6: Jun 4 to Jun 10

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rest Easy Run 10k 60-70% Max HR Speed Work 2k warm-up 2x15minutes@10k race pace w/5 minute recovery. 2k Cool down Cross Train 60 minutes Easy Run 10k 60-70% Max HR w/4x20 sec sprints Easy Run 6k 65-70% Max HR Easy 16k 60-65% Max HR

 

Week 7: Jun 11 to Jun 17

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rest Easy Run 10k 60-70% Max HR Speed Work 2k warm-up 6x1600m 2k cooldown Easy Run 8k 60-70% Max HR Easy Run 8k 65-75% Max HR w/4x20 sec sprints Cross Train 60 minutes Workout 4k Easy + 10k@Tely 10 pace + 3k Easy

 

Week 8: Jun 18 to Jun 24

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 10k 65-70% Max HR Cross Train 60 minutes or rest Speed Work 2k warm-up 10k (alternate 1k@10k race pace,1k@Tely Pace) 2k cooldown Easy Run 5k 60-70% Max HR Easy Run 8k 65-75% Max HR w/6x20 sec sprints Cross Train 60 minutes Easy 16k 60-65% Max HR over hilly route with good downhill sections

 

Week 9: Jun 25 to Jul 1

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 10k 65-70% Max HR Rest 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 18k 60-65% Max HR last 10 minutes@75-80% Max HR

 

Week 10: Jul 2 to Jul 8

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 10k 65-70% Max HR Rest Speed Work 2k warm-up 2x5k@ Tely pace w/2 min recovery 2k cooldown Cross Train 60 minutes Easy Run 10k 65-75% Max HR Easy Run 5k 60-70% Max HR Long Run workout 2k Easy 8k@Tely pace + 1k@10k Pace + 5k@Tely pace + 2k Easy

 

Week 11: Jul 9 to Jul 15

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 8k 65-70% Max HR Rest Tempo Run 2k easy 8k @ 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

 

Week 12: Jul 16 to Jul 22 Tapering

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run 7k 65-70% Max HR Cross Train 20 minutes Dress rehersal run. 2k easy, 2k@Tely pace, 1k easy, 2k@Tely Pace Easy Run 5k 65-70% Max HR Easy Run 5k w/8x20 sec sprints Rest Tely 10 Race Day