THE 95th ANNUAL TELY 10 MILE
ROAD RACE

Good day, and welcome to the 2023 Tely 10 training schedule. This year the event will be on June 25, so you will not have to deal with the heat. So I hope you enjoy training in the spring and running the event during the first full weekend of summer.

If you are new to starting your fitness journey or have started running recently, I would recommend that you have yourself checked over to ensure you are healthy before starting this program. Another key bit of advice is to make sure that you have yourself properly fitted for footwear. This is the most important piece of equipment you will need and utilize during training. You need to ensure that the shoes you are training in are suited to your running type. Seek the advice of a person who is experienced in running and fitting people for shoes.

With most programs, you will want to build up your distance slowly. You will see that as the weeks’ progress, the distances increase, so that you will be building both strength and confidence for this distance. Don’t get too caught up in following the schedule as you see it. Programs are meant to be flexible. There will be times when work or family events may force you to rethink your training for a weekend or particular day. If you need to switch days, by all means, do so. Just keep in mind the other days and make sure that you are not adding too many consecutive days in a row to your running. Still, give yourself a break.

A lot of training programs or articles about training will often refer to heart rate training or Maximum Heart Rate. I have the Maximum Heart Rate (Max HR) percentages listed on the schedule with your training runs. With the watches that are on the market today, you can get instant feedback on your heart rate while you are running, even et your watch to alert you if you are above or below your target HR. But if you don’t have a watch or a heart rate monitor, use this formula to calculate your heart rate zones it’s: 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.

Cross-training is a great way to build fitness while working through a program. It’s important to have balance in your fitness routine. By taking advantage of other activities, you can still work on building fitness but through other outlets. 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, no matter what route we pick, there are hills. I have hills marked for distance, so I hope you can find one close to you. The hill shouldn’t be too steep as you want to be able to run with control up the hill. 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.

So after the first part of the program, known as the strength portion of the program, you will move into speed training. You will notice that on some of the runs early in the program, I have 4-6x15-20 seconds 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 becomes stronger, and your normal running pace becomes easier. A good guideline for your effort during these workouts is to think of it as 10 race pace or just a little faster than what your 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 really feel like your legs are going to 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. A key word to repeat to yourself while doing these is “controlled” You should always feel like it’s a comfortable challenge. So pick a place that is safe, has 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.

For most long-distance races, tempo runs are a key aspect of the training. 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 kilometer 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 kilometers, take a 1k jog to recover, then get back to race pace for another 2 kilometers, finishing with an easy pace of 1 kilometer. 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 that you are planning on wearing for the race.

I have had this talk with many runners over the years. Rest days are for rest. This does not mean running at a very easy pace or doing a hard workout or hike. These days are for recharging and allowing yourself to be ready for more training.

After all this training, in the final 2 weeks, you will start to taper. This means that you start to reduce the volume of running to help you get ready for the big day. There is a saying we use, “The hay is in the barn,” meaning all the work is done. The final week there isn’t anything you can do in the final week to improve your fitness. 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.

There you go, Tely 10 training for 2023! I hope you all have a great time following the program and have a successful run on race day!

I wish you all the very best of luck with your training!

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.