CONFIRM ENTRY (2,161)

THE 94th ANNUAL TELY 10 MILE
ROAD RACE

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

RACE DAY - July 24, 2022

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REGISTRATION INFO

2022 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



Hello to you all! I hope everyone is doing well. These last 2 years have been challenging for one and all for sure. Luckily we can still get outside and enjoy going for a walk or a run. Last year we got to enjoy having The Tely 10 in October! This year, it has returned to its traditional time of year. So here is the 2022 training program for the 94th Tely 10!

For many of us, getting outside was a great way to deal with COVID and feeling isolated. There may be some of you that have decided to take up running already, and I applaud you for doing so. I would still recommend that you have yourself checked over to ensure you are healthy before starting this program or any program. Second, the most important piece of equipment you use is footwear. There are many different styles and types of running shoes on the market today. Make sure you have yourself properly assessed and sized to make sure you are in the correct shoes for your running style. Just because your training partner likes a certain kind of shoe, doesn’t mean it will be the best one for you.

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. You may have to move a training day around because of any number of reasons. That is ok, just don’t try to make up the distance in one run. Swap your rest day with one of the scheduled runs, do your long run on Saturday instead of Sunday. Life gets busy and training should be relatively fun, some of you may disagree.

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. If 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.

Many people who get involved in the sport of running jump in and make it their only source of exercise. As you venture further into the sport, you will soon realize how important cross training is. When you start to cross train, you will be developing strength in areas that running alone will not target. These don’t have to be stressful activities either. Some examples of cross training activities are things like 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 a 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.

After 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 3-2-1-2-3 minutes w/2 minutes recovery is broken down like this. You run for 3 minutes at your ideal 10k race pace, then jog/walk for 2 minutes. Then you repeat this for 2 minutes, 1 minute, 2 minutes and 3 minutes. 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 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.

With all the training, you will need to rest. So please take advantage of the rest days. Kick your feet up and relax, read a book and enjoy a nice cup of coffee. Your mind and body need these days to recharge for the next part of the training.

One of the toughest things to get used to as you spend 10 weeks training for an event like this is trying to cut back on the training. This we love to call tapering and it is just as important as the other training. Tapering allows you to get rested for the race. You are not taking the full week off from running, but reducing the amount of running and the intensity to be ready for race day!

Not to be forgotten, the use of headphones. The NLAA and its Running Club members have had a policy in place now for a few years. 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.

So there you have it! I can’t express how happy I am that we will be having this event running in July again. It gives so many people something to look forward to. And with this year being our “Come Home Year”, there will be more people from away here to participate in this wonderful event.

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.

Week 1 (Monday, May 2, 2022 - Sunday, May 8, 2022)
Monday
Easy Run 5 km @ 65-70% Max HR
Tuesday
Rest
Wednesday
Cross Train 45 minutes
Thursday
Rest
Friday
Easy Run 6 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, May 9, 2022 - Sunday, May 15, 2022)
Monday
Easy Run 6 km @ 65-70% Max HR w/4x15 seconds sprints
Tuesday
Cross Train 45 minutes
Wednesday
Rest
Thursday
Hill Workout 15 min Warm up 6x400m hill repeat 10 min cooldown
Friday
Easy Run 7 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, May 16, 2022 - Sunday, May 22, 2022)
Monday
Easy Run 6 km @ 65-70% Max HR w/4x15 seconds sprints
Tuesday
Cross Train 45 minutes
Wednesday
Rest
Thursday
Hill Workout 15 min Warm up 7x400m hill repeat 10 min cooldown
Friday
Easy Run 7 km @ 65-70% Max HR
Saturday
Rest
Sunday
Easy 11 km: Run 10 Walk 1 @ 65-70% Max HR

Week 4 (Monday, May 23, 2022 - Sunday, May 29, 2022)
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 8x400m hill repeat 10 min cooldown
Friday
Easy Run 8 km @ 65-70% Max HR
Saturday
Rest/Cross Train 30 minutes
Sunday
Easy 12 km: Run 10 Walk 1 @ 65-70% Max HR

Week 5 (Monday, May 30, 2022 - Sunday, June 5, 2022)
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. 3-2-1-2-3 minutes w/2 min recovery pace @75-85% Max HR
Friday
Easy Run 6 km @ 60-70% Max HR
Saturday
Rest/Cross Train 30 minutes
Sunday
Long Run 13 km: Run 10 Walk 1 @ 65-70% Max HR

Week 6 (Monday, June 6, 2022 - Sunday, June 12, 2022)
Monday
Easy Run 6 km @ 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Speed work 10 minute light jog 5x3 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 30 minutes
Sunday
Long Run 12 km: Run 10 Walk 1 @ 65-70% Max HR

Week 7 (Monday, June 13, 2022 - Sunday, June 19, 2022)
Monday
Easy Run 6 km @ 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Speed work 10 minute light jog. 3x2kkm @ 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 30 minutes
Sunday
Long Run 14 km: Run 10 Walk 1 Skip last walk break. @ 65-70% Max HR

Week 8 (Monday, June 20, 2022 - Sunday, June 26, 2022)
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, June 27, 2022 - Sunday, July 3, 2022)
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, July 4, 2022 - Sunday, July 10, 2022)
Monday
Easy Run 7 km @ 65-70% Max HR w/6x20 seconds sprints
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Tempo Run 1k easy pace. 6k@ Tely 10 Pace, 1k easy, 2k @ 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 18 km @ 65-70% Max HR

Week 11 (Monday, July 11, 2022 - Sunday, July 17, 2022)
Monday
Easy Run 8k@ 65-70% Max HR w/6x20 seconds sprints
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Tempo Run 15 minutes easy+45 minutes@ Tely 10 Pace @ 75-80% Max HR + 10 minute cooldown
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, July 18, 2022 - Sunday, July 24, 2022)
Monday
Easy Run 6 km @ 65-70% Max HR w/4x15 seconds sprints
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