CONFIRM ENTRY (2,994)

THE 96th ANNUAL TELY 10 MILE
ROAD RACE

Paradise - Mount Pearl - St. John’s, NL, Canada Start Time - 8:00am (Wheelchair 7:57am)

RACE DAY - June 23, 2024

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REGISTRATION INFO

2024 TRAINING PROGRAM - BEGINNER

The Tely 10 Organizing Committee is pleased to offer three 12-week training programs designed by Jason White, Personal Trainer and long-distance runner.

You should check with your physician before beginning the training program and 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



Good day, and welcome to the 2024 Tely 10 training schedule. Last year you got to experience the last in June. This Year is no different. The race will be held on Sunday, June 23, 2024!

If this is your first time attempting this event, I recommend that you check yourself over to ensure you are healthy before starting this program. Over the years, I have learned the importance of proper footwear. This is the most important piece of equipment you will need and utilize during training. Don’t get caught up in trends that some people are following. Get the right shoe for you and your run type. Seek the advice of a person who is experienced in running and fitting people for shoes.

When developing a program, we always look to increase the distance slowly. This allows the mind and body to adapt to the training and builds confidence in the training. Programs are flexible. So, if you have something coming up, switch training days or take an extra day off. Don’t stress over missing a day of training. There will be plenty of opportunities to continue training and build fitness. Just make sure that you are still taking the rest days, as they are as important as workout days.

For some time, training and fitness have been associated with heart rate. We will be using heart rate training or Maximum Heart Rate calculation to help keep you within your appropriate training zones. So, with that in mind, I have the maximum heart rate (max HR) percentages listed on the schedule for your training runs. There are a lot of watches on the market now that give you instant heart rate feedback. Let me tell you, this will make it so much easier for you. You can set your watch based on your age, and it will set your HR limits for you. Also, you can download your stats or look back and see how your heart rate has improved over your training. But if you don’t have a watch or a heart rate monitor, use this formula to calculate your heart rate zones: 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. If you have a watch/monitor, you can set it to alert you. Suppose you don’t use the talk test. If you can talk to your run partner very easily, you are most likely running at the 65-70% Max HR range. If you are struggling to get the words out, you are in the higher 80-85% range and may need to adjust your pace.

Don’t underestimate the benefits of cross-training. It’s important to have balance in your fitness routine. You can still build fitness while utilizing other muscles that don’t get worked when running. It’s also a great way to enjoy other activities leading up to The Tely. Some great examples are swimming, any kind of bike activity, playing other sports like soccer or tennis, and even resistance training is cross-training. These cross-training sessions are anywhere from 30 to 60 minutes and are a great way to keep the fun in your training. As a part of the strength process, there will be hill repeats early in the program. For most of us, there are hills no matter what route we pick. I have hills marked for distance, so I hope you find one nearby. The hill shouldn’t be too steep as you want to be able to run up the hill with control. Be sure to jog down the hill, too, as it's part of the workout. Your heart rate should be about 85% of Max HR. For many of us, hills are not too difficult to find close to home.

We move into the speed work sessions once we get past the early weeks. You will notice that on some of the runs early in the program, I have 4-6x15-20-second sprints. These are done after the run. Their purpose is to help get some pace in your legs, help work on running form and prepare the body for this phase of training. Speed training is good at all levels. You will become more efficient, your cardio system will become stronger, and your normal running pace will become easier. Your effort for these will be a little faster than the goal Tely pace would be (around 75-80% of your MaxHR). Get used to running these at an even pace. You do not want to start too fast and then feel like your legs will give out before you finish. Week 5’s session of 1-2-3-2-1 minutes w/2 minutes recovery is broken down like this. You run for 1 minute at your ideal 10k race pace, then jog/walk for 2 minutes. Then you repeat this for 2 minutes, 3 minutes, 2 minutes and 1 minute. You are running these at what we call a “controlled pace.” You are not going out hard; you feel like you could go a little longer at the pace you are moving. Pick a safe place with good footing and is reasonably flat for these sessions. The road, trails or on a track are all good options for these types of sessions.

Tempo runs are a key aspect of the training for most long-distance races. This training principle allows you to work on your pacing and build more strength and confidence so that you can maintain your goal pace. You will not be covering the whole Tely 10 distance in these runs. Your first tempo run comes in week 10, and it is broken into two segments. You have your first kilometre of the run at an easy pace to get warmed up. Then, you will pick the pace up to your goal race pace for 6 kilometres, finishing with an easy pace of 1 kilometre. You are aiming for a heart rate of 75-80% of MaxHR. These runs are also perfect for trying out whatever shoes, socks, shorts, etc., you plan to wear for the race.

I said earlier not to underestimate the benefit of cross-training. This also applies to rest days. Rest days are for rest. This does not mean running at a very easy pace, doing a hard workout, or hiking. These days are for recharging and allowing yourself to be ready for more training.

In the last part of the training program, you will start to taper. This means that you will start reducing the running volume to help you get ready for the big day. There isn’t much to be gained from working hard right up to race day, so enjoy the reduced training and get ready for the big day!

The NLAA and its Running Club members have a No Headphones policy in place. It is for the safety of you and all the other participants, as the Tely 10 route isn’t a closed course. You can’t pay attention to your surroundings with music in your ears. There are enough sights and sounds along the course to keep you motivated. So please leave the music at home and be safe on the course.

Another year, another training program. I hope you all benefit greatly from this program. Be sure to enjoy the process, get some friends and family involved, and we will see you at Bannerman Park!

As always, I wish you the best of luck and a strong tail on race day!

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. 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 Repeats:
These days are designed to help build your running strength in your legs. Pick a hill that isn’t too steep. Increase pace up the hill (MAX HR of 80-85% on hills). After you have completed the hill, jog to the bottom at a steady pace (65-75% of Max HR) and repeat.
Hill Workouts:
These days are designed to help build your running strength in your legs. The Hill shouldn’t too steep. But steep enough to be a challenge when you increase your pace. (MAX HR of 75-85% on hills). After you have completed the hill, jog back down to the bottom at a steady pace (65-75% of Max HR). Repeat for a number of repetitions suggested.
Speed Work:
These workouts are key to improving your running. Each workout will increase your ability to run at an increased pace for longer. (MAX HR of 80-85%).
Easy Runs:
Doesn’t require a lot of effort to maintain the pace. Conversation with a running partner is easily maintained.
Tempo Run:
This run is done at or very close to your goal race pace. (MAX HR of 75-80%).
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 (Monday, April 1, 2024 - Sunday, April 7, 2024)
Monday
Easy Run 4 km @ 65-70% Max HR
Tuesday
Rest
Wednesday
Cross Train 60 minutes
Thursday
Rest
Friday
Easy Run 5 km @ 65-70% Max HR
Saturday
Cross Train 45 minutes
Sunday
Easy 10 km: Run 10 minutes Walk 1 minute @ 65-70% Max HR
Week 2 (Monday, April 8, 2024 - Sunday, April 14, 2024)
Monday
Easy Run 5 km @ 65-70% Max HR w/4x15 seconds sprints
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Hill Workout:15 min Warm up 4x400m hill repeat 10 min cooldown
Friday
Easy Run 6 km @ 65-70% Max HR
Saturday
Rest/Cross Train 30 minutes
Sunday
Easy 10 km: Run 10 Walk 1 @ 65-70% Max HR
Week 3 (Monday, April 15, 2024 - Sunday, April 21, 2024)
Monday
Easy Run 5 km @ 65-70% Max HR w/4x15 seconds sprints
Tuesday
Cross Train 45 minutes
Wednesday
Rest
Thursday
Hill Workout:15 min Warm up 5x400m hill repeat 10 min cooldown
Friday
Easy Run 6 km @ 65-70% Max HR
Saturday
Rest
Sunday
Easy 11 km: Run 10 Walk 1 @ 65-70% Max HR
Week 4 (Monday, April 22, 2024 - Sunday, April 28, 2024)
Monday
Easy Run 7 km @ 65-70% Max HR w/6x20 seconds sprints
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Hill Workout: 15 min Warm up 6x400m hill repeat 10 min cooldown
Friday
Easy Run 6 km @ 65-70% Max HR
Saturday
Rest/Cross Train 45 minutes
Sunday
Easy 12 km: Run 10 Walk 1 @ 65-70% Max HR
Week 5 (Monday, April 29, 2024 - Sunday, May 5, 2024)
Monday
Easy Run 7 km @ 65-70% Max HR w/6x20 seconds sprints
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Speed work: 10 minute light jog. 1-2-3-2-1 minutes w/2 min recovery pace @75-85% Max HR
Friday
Easy Run 6 km @ 60-70% Max HR
Saturday
Rest/Cross Train 45 minutes
Sunday
Long Run 13 km: Run 10 Walk 1 @ 65-70% Max HR
Week 6 (Monday, May 6, 2024 - Sunday, May 12, 2024)
Monday
Easy Run 6 km @ 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Speed work: 10 minute light jog 4x3 minutes @ 10k race pace w/2 min recovery Pace @75-85% Max HR
Friday
Easy Run 6 km @ 60-70% Max HR
Saturday
Rest/Cross Train 45 minutes
Sunday
Long Run 12 km: Run 10 Walk 1 @ 65-70% Max HR
Week 7 (Monday, May 13, 2024 - Sunday, May 19, 2024)
Monday
Easy Run 6 km @ 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Speed work: 15 minute light jog. 5x1km @ 10k race pace w/3 min recovery Pace @75-85% Max HR
Friday
Easy Run 8 km @ 65-70% Max HR
Saturday
Rest/Cross Train 45 minutes
Sunday
Long Run 14 km: Run 10 Walk 1 Skip last walk break. @ 65-70% Max HR
Week 8 (Monday, May 20, 2024 - Sunday, May 26, 2024)
Monday
Easy Run 8 km @ 65-70% Max HR w/6x20 seconds sprints
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Speed work: 10 minute light jog 5x1600m @ 10k race pace w/3 min recovery Pace @75-85% Max HR
Friday
Easy Run 8 km @ 65-70% Max HR
Saturday
Rest/Cross Train 60 minutes
Sunday
Long Run 15 km: Run 10 Walk 1 @ 65-70% Max HR
Week 9 (Monday, May 27, 2024 - Sunday, June 2, 2024)
Monday
Easy Run 7 km @ 65-70% Max HR w/6x20 seconds sprints
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Speed work: 10 minute light jog 6x1600M @ 10k race pace w/3 min recovery Pace @75-85% Max HR
Friday
Easy Run 8 km @ 65-70% Max HR
Saturday
Rest/Cross Train 45 minutes
Sunday
Long Run 16 km @ 65-70% Max HR
Week 10 (Monday, June 3, 2024 - Sunday, June 9, 2024)
Monday
Easy Run 7 km @ 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Tempo Run: 1k easy pace. 6k@ Tely 10 Pace @75-80% Max HR, 1 k easy pace
Friday
Easy Run 7 km @ 65-70% Max HR
Saturday
Rest/Cross Train 45 minutes
Sunday
Long Run 15 km @ 65-70% Max HR
Week 11 (Monday, June 10, 2024 - Sunday, June 16, 2024)
Monday
Easy Run 8k@ 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Tempo Run: 1k easy pace. 8k@ Tely 10 Pace @75-80% Max HR, 1 k easy pace
Friday
Easy Run 8 km @ 65-70% Max HR
Saturday
Rest/Cross Train 30 minutes
Sunday
Long Run 12 km @ 65-70% Max HR
Week 12 (Monday, June 17, 2024 - Sunday, June 23, 2024)
Monday
Easy Run 6 km @ 65-70% Max HR
Tuesday
Cross Train 20 minutes
Wednesday
Rest
Thursday
Easy Run 5 km @ 65-70% Max HR
Friday
Easy Run 20 minutes @ 60-65% Max HR
Saturday
Rest
Sunday
Tely 10 Race Day