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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

WALKING PROGRAM

So this has been well received the first two years we offered this. I hope this helps you feel confident in completing the Tely 10. Anyone and everyone is welcome, runners, joggers and walkers alike.

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. After that, make sure you have proper footwear. If your current walking footwear is more than a year old, I recommend you invest in a new pair. Because of the nature of walking and the type of walking you will be doing, get fitted for a pair of running sneakers. These will provide you with support, cushioning but more importantly, ventilation. Running shoes are made with a nylon, breathable uppers to keep your feet cool and dry.

The program, as you can see, is 12 weeks. Runs progress from 60 minutes up to 130 minutes as you get closer to the Tely 10. Try to stick to the plan as best you can. However, life sometimes gets in the way. So you can switch days around if you wish.

Where ever you decide to train, if you have access to trails, utilize them. They are softer and provide a nice back drop for your training. It is also good to get out on the roads too as this will simulate the surface you will be walking on come race day.

As a matter of safety, please leave your ipods and mp3 players at home. You will have friends and family on the course cheering you on. You don’t want to miss there words of encouragement. Also, it is a safety concern when you are on the course and you can not hear safety vehicles, course marshals and other participants.

Good luck with your training!

Jason White

Definitions

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.

Week 1: May 1 to May 7

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 60 minutes Rest Walk 70 minutes Cross Train 45 minutes Walk 65 minutes Cross Train 30-40 minutes Long Walk 90 minutes

 

Week 2: May 8 to May 14

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 65 minutes Rest Walk 70 minutes Cross Train 45 minutes Walk 65 minutes Cross Train 30-40 minutes Long Walk 90 minutes

 

Week 3: May 15 to May 21

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 65 minutes Rest Walk 70 minutes Cross Train 45 minutes Walk 70 minutes Cross Train 30-40 minutes Long Walk 100 minutes

 

Week 4: May 22 to May 28

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 65 minutes Rest Walk 80 minutes Cross Train 45 minutes Walk 70 minutes Cross Train 30-40 minutes Long Walk 105 minutes

 

Week 5: May 29 to Jun 4

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 65 minutes Rest Walk 80 minutes Cross Train 45 minutes Walk 70 minutes Cross Train 30 minutes Long Walk 110 minutes

 

Week 6: Jun 5 to Jun 11

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 65 minutes Rest Walk 85 minutes Cross Train 45 minutes Walk 70 minutes Cross Train 30 minutes Long Walk 115 minutes

 

Week 7: Jun 12 to Jun 18

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 65 minutes Rest Walk 90 minutes Cross Train 45 minutes Walk 70 minutes Cross Train 30 minutes Long Walk 120 minutes

 

Week 8: Jun 19 to Jun 25

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 65 minutes Rest Walk 95 minutes Cross Train 45 minutes Walk 75 minutes Cross Train 30 minutes Long Walk 125 minutes

 

Week 9: Jun 26 to Jul 2

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 65 minutes Rest Walk 80 minutes Cross Train 45 minutes Walk 65 minutes Cross Train 30 minutes Long Walk 110 minutes

 

Week 10: Jul 3 to Jul 9

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 65 minutes Rest Walk 90 minutes Cross Train 45 minutes Walk 80 minutes Cross Train 30 minutes Long Walk 115 minutes

 

Week 11: Jul 10 to Jul 16

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 70 minutes Rest Walk 70 minutes Cross Train 45 minutes Walk 85 minutes Cross Train 30-40 minutes Long Walk 130 minutes

 

Week 12: Jul 17 to Jul 23 Tapering

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 60 minutes Rest Walk 40 minutes Rest Walk 30 minutes Walk 20 minutes Tely 10