TELY 10 MILE
ROAD RACE

REGISTRATION INFO

2020 TRAINING PROGRAM - BEGINNER

Coronavirus disease (COVID-19)

It is up to us to slow down the spread of COVID-19. Everyone, including young and healthy people, should maintain physical distancing and avoid large gatherings during this time.


Stay up to date with public health guidelines from Government of Canada and Government of Newfoundland and Labrador.


The Tely 10 Organizing Committee is pleased to offer three 12-week training programs 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



Good day! Welcome back or nice of you to join me for this 2020 edition of the Tely 10 Beginner Running Program. I know it's been a challenging few months. But if there is one thing I have learned over the years, running is therapeutic. So best of luck with your training. I hope you find this year's program helpful in getting you ready for the Tely 10!

I can’t remember how many of these programs I have done. What I do know is that every year I 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. What I love about this sport is you really only need one piece of equipment, and it’s the most important piece as well, your sneakers. Don’t buy into the hottest new trend just because your friends are wearing them. Does anyone remember the minimalist trend that started in 2010? Have yourself properly assessed and sized to make sure you are in correct shoes for your running style.

So to change things up this year, for those of you who have followed previous years’ programs, I have moved to distance-based training runs. I feel that this will truly help you be better prepared for the big day. It’s important to hit the distances I have listed for each run. If you only manage 4 of your 6-kilometre training run one day, don’t add the distance to your next run. Just stick to the planned run. Trying to make up the kilometres can prove counterproductive.

You will see Maximum Heart Rate (Max HR) percentages listed on the schedule with your training runs. Most people now have a fitness watch or GPS watch that has an Optical HR Monitor on it. These are great as they will show your HR during the run and provide immediate feedback for you. This formula will allow you to know what an appropriate heart rate you should be targeting for the session. So 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 your watch doesn’t have an HR monitor feature, 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 can be a fun way to get some extra fitness in without having to go for a run. So feel free to go for a bike ride, swimming...even go for a hike. I have 60 minutes of cross-training listed over the course of the program. I also consider resistance training as cross-training too. A bread and butter strength session for runners is hill repeats. Just like most of St. John’s and surrounding areas, there are hills. The Tely course has a few too. The first mile of the Tely is downhill, then right into an uphill. And most of us know about the infamous Mile 7 hill. It’s not a very steep hill, but it comes at a time where you have just come off some downhill and now getting into the last third of the race. So the hill should be manageable, not too steep. I have listed as a guide, the hill should be about 400m in length. Run up at a comfortably challenging pace. 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. Focus on the downhill component. Time for some physiology terms: as you run downhill, your muscles are trying to decelerate against gravity, putting more stress on the eccentric contraction phase. This is why it's just as important to jog downhill after each uphill interval.

These hills are a precursor to speed training. Now you may be asking yourself “Why do I need to speed work”. Well, you will become more efficient and stronger as a runner doing speed sessions. The sessions are done at 10k race pace, just a little faster than what your Tely pace would be (around 75-80% of your MaxHR). Intervals are meant to be run at an even pace, only a few seconds in the difference of each interval. This is important so that you make each session consistent and get the most out of it. So find a nice flat place with little to no traffic. I prefer the roads, but that doesn't mean you can’t run them on the track or trails. Just make sure it's safe.

Tempo runs are a great way to test fitness, while also building fitness. These workouts give you a chance to feel your goal pace before you get to the big day. Doing these sessions are a great way to boost your confidence and to let you know that the training is going well. So these are not meant to be very difficult. You are aiming for a heart rate of 75-80% of MaxHR. I also like to use these workouts to try what shoes, socks, shorts, etc that I will be wearing on race day. You can do these on segments of the Tely course, or stick close to home. Once again, just make sure you are safe.

So we do the work, and we also rest. Rest days are important as they allow you to recover. Training has many parts to it. I can’t stress enough the importance of the rest days. You need to recover both physically and mentally from training. So take these days to enjoy some relaxing time in the yard, out with friends, or reading a book. Just make sure to enjoy the time, it will make your training more enjoyable.

The week leading up to the race is a taper week. Here we start dropping back the amount of time on your feet. Running distances are reduced to allow the body to recharge for the race. There isn’t much from a training perspective that you can do to improve your performance. So just trust your training, and get to the starting line healthy and ready to go!

In the last few race seasons, we have been strongly advocating that you not wear headphones while running. The NLAA and it's 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. So keep your eyes and ears open, and enjoy the spectators who are out cheering you on. You can listen to your music when you get home. Also on race day, the temperature can be high and the sun beaming down on you. Be sure to wear a breathable tank top or shirt, and drink plenty of liquid.

So as a committee, the plan is to have the Tely 10 still go ahead this year. So start your training when you see this program hit The Telegram’s website. If the event is postponed, you will just have more time to train for it. And if nothing else, it got you outside in the fresh air. Be sure to practice social distancing. It will be strange for some people to train on their own, but at this time, we have to be careful. So if you are on the trails, try to keep your distance but say hi to be friendly.

So with that, I hope to see you all there at the start line...I really do!

Best of luck!

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 (Monday, May 4 - Sunday, May 10, 2020)
Monday
Easy Run 5kilometers 65-70% Max HR
Tuesday
Rest
Wednesday
Cross Train 60 minutes
Thursday
Rest
Friday
Easy Run 6 kilometers 65-70% Max HR
Saturday
Cross Train 60 minutes
Sunday
Easy 8 kilometer Run 10 minutes Walk 1 minutes 65-70% Max HR

Week 2 (Monday, May 11 - Sunday, May 17, 2020)
Monday
Easy Run 6 kilometers 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Hill Workout 10 min Warm up 6x400m hill repeat 10 min cooldown
Friday
Easy Run 7 kilometers 65-70% Max HR
Saturday
Rest/Cross Train 60 minutes
Sunday
Easy 10 kilometer Run 10 Walk 1 65-70% Max HR

Week 3 (Monday, May 18 - Sunday, May 24, 2020)
Monday
Easy Run 6 kilometers 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Hill Workout 10 min Warm up 7x400m hill repeat 10 min cooldown 75-80% Max HR
Friday
Easy Run 7 kilometers 65-70% Max HR
Saturday
Rest
Sunday
Easy 65 minutes Run 10 Walk 1 65-70% Max HR

Week 4 (Monday, May 25 - Sunday, May 31, 2020)
Monday
Easy Run 7 kilometers 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Hill Workout 10 min Warm up 8x400m Hill repeat 10 min cooldown 75-80% Max HR
Friday
Easy Run 8 kilometer 65-70% Max HR
Saturday
Cross Train
Sunday
Easy 11 kilometers Run 10 Walk 1 65-70% Max HR

Week 5 (Monday, June 1 - Sunday, June 7, 2020)
Monday
Easy Run 7 kilometers 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Speed work 10 minute light jog 6x2min @10k race pace w/2 min recovery Pace 75-85% Max HR
Friday
Easy Run 7 kilometers 60-70% Max HR
Saturday
Rest/Cross Train
Sunday
Long Run 12 Kilometers Run 10 Walk 1 65-70% Max HR

Week 6 (Monday, June 8 - Sunday, June 14, 2020)
Monday
Easy Run 6 kilometers 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Speed work 10 minute light jog 5x1 kilometers @10k race pace w/2:30 min recovery Pace 75-85% Max HR
Friday
Easy Run 6 kilometers 60-70% Max HR
Saturday
Rest
Sunday
Long Run 12 Kilometers Run 10 Walk 1 65-70% Max HR

Week 7 (Monday, June 15 - Sunday, June 21, 2020)
Monday
Easy Run 6 kilometers 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Speed work 10 minute light jog. 3x2 kilometers @10k race pace w/3 min recovery Pace 75-85% Max HR
Friday
Easy Run 8 kilometers 65-70% Max HR
Saturday
Cross Train 60 minutes
Sunday
Long Run 14 Kilometers Run 10 Walk 1 65-70% Max HR

Week 8 (Monday, June 22 - Sunday, June 28, 2020)
Monday
Easy Run 8 kilometers 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Speed work 10 minute light jog 4x6min @10k race pace w/3 min recovery Pace 75-85% Max HR
Friday
Easy Run 8 kilometers 65-70% Max HR
Saturday
Cross Train 60 minutes
Sunday
Long Run 15 Kilometers Run 10 Walk 1 65-70% Max HR

Week 9 (Monday, June 29 - Sunday, July 5, 2020)
Monday
Easy Run 7 kilometers 65-70% Max HR
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 kilometers 65-70% Max HR
Saturday
Cross Train 60 minutes
Sunday
Long Run 16 kilometers Run 10 Walk 1 65-70% Max HR

Week 10 (Monday, July 6 - Sunday, July 12, 2020)
Monday
Easy Run 7 kilometers 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Tempo Run 2k easy pace. 5k@Tely 10 Pace, 1k easy, 2k@Tely 10 Pace 75-80% Max HR
Friday
Easy Run 6 kilometers 65-70% Max HR
Saturday
Cross Train 60 minutes
Sunday
Long Run 18 kilometers Run 10 Walk 1 65-70% Max HR

Week 11 (Monday, July 13 - Sunday, July 19, 2020)
Monday
Easy Run 40 minutes 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Tempo Run 60 minutes @Tely 10 Pace 75-80% Max HR
Friday
Easy Run 8 kilometers 65-70% Max HR
Saturday
Cross Train 60 minutes
Sunday
Long Run 11 Kilometers Run 10 Walk 1 65-70% Max HR

Week 12 (Monday, July 20 - Sunday, July 26, 2020)
Monday
Easy Run 6 kilometers 65-70% Max HR
Tuesday
Cross Train 20 minutes
Wednesday
Rest
Thursday
Easy Run 5 kilometers 65-70% Max HR
Friday
Easy Run 20 minutes 60-65% Max HR
Saturday
Rest
Sunday
Tely 10 Race Day