REGISTRATION INFO CONFIRM ENTRY (4,003)

THE 92nd ANNUALTELY 10 MILE ROAD RACE

Paradise - Mount Pearl - St. John's, NL, Canada Start Time - 8:00am (Wheelchair 7:55am)

RACE DAY - July 28, 2019

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REGISTRATION INFO

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

BEGINNER TRAINING SCHEDULE

I hope everyone had a great winter. If you are reading this article, I hope it means that you are thinking about participating in the 92nd edition of the Tely 10. Well, let me tell you that you should absolutely go for it! I have done many races (15 Tely 10’s), and nothing feels quite like this event. The support you get from the local crowds is amazing as you run through the Town of Paradise, the City of Mount Pearl finishing at the beautiful Bannerman Park in the Heart of St. John’s. I hope this program gives you the confidence to get to the start line feeling strong and finishing with a smile.

I have been in the health and fitness industry for nearly 20 years. Through all that time, one thing has remained constant: getting yourself checked. I recommend you consult your physician before taking on this program. Many people have no idea what is going on with their body’s until they take on an exercise program. So for your own piece of mind, and that of your families, just make sure everything is working the way it should.

The basics of the program are simple. We start light, build intensity and duration of the runs over the course of 12 weeks. In the past, I have advocated a walk/run style for the first few weeks. For this year, I have dropped it from the programming and only having the walk/run segments on the long runs. If you are new to the concept, it simply means walk for a certain amount of time, usually 1 minute, then run for a certain amount of time anywhere from 5 up to 20 minutes. I only have this training protocol put in for the long runs on the weekends where you might feel like you want or need a little break. Now, if you feel like you need to take walk breaks during the sessions throughout the week, by all means, do so.

I have Maximum Heart Rate (Max HR) percentages listed for the runs. If you are running with a Heart Rate monitor, it will show you if you are running within the appropriate zone. By using this method, it gives you the feedback you need to know you are not going out too hard for what should be an easy run. The formula to calculate your heart rate zones is 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. Some of the modern GPS watches or other fitness trackers will calculate your zones based on your profile you enter. If you don’t run with any kind of fitness tracker, 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 work on fitness without running. It's a great time to get on a bike, rowing machine or go for a swim to get the much-needed cardio but without the demands of running. I have 60 minutes of cross training listed over the course of the program. This can also include any resistance training that you would like to do as well. Just give yourself the time to enjoy other activities over the summer. If you want to get stronger as a runner, one of the easiest ways to do it is hill training. There are hills on the Tely course. Sure within the first mile, you are climbing, and of course the infamous Mile 7 hill, so get those hills into the program. These sessions aren’t glamorous, but they are effective. Find a hill that is manageable to run up at a good pace. The idea is for it not to be too steep like Signal Hill. If you are a numbers person, an incline of 10-12% is perfect. Start at the bottom and increase your pace to faster than normal running pace, about 85% of Max HR. Focus in your form and maintaining the pace. When you reached the 2-minute interval, jog back to the bottom. Make sure to jog to the bottom, working on the downhill running is just as important as the uphill. As you run downhill, your muscles are decelerating your weight against gravity and the decline, keeping you in control. So stay focused during the downhill portion.

Once this section is complete, we move into interval training. So you will be running short segments at a faster pace than you would normally run or that you will be doing for the Tely 10. I want you to do these workouts at 10k race pace, or what you feel like a 10k race pace would be, somewhere around 75-80% of your MaxHR. We get uncomfortable during training so the race is comfortable. The intervals should be run at an even pace. You don’t want to run the first one really fast and the last one significantly slower. Even pacing is key, a skill that you will develop once you get used to them. There are lots of places to do these sessions. Just find yourself and flat safe place to run that is generally free of traffic. It doesn’t have to be a measured off route, as the first few sessions are timed based. Later in the program, there are interval sessions that are distance based. So you might want to mark off an area if you are not running with a GPS watch.

Towards the end of the program, you will be doing a tempo run. Basically, a tempo run is a workout that you run for a specific distance or time based on the event you are training for. These sessions help you settle into the pace you wish to run, giving you the extra boost of confidence that your training has been going well. For these workouts, aim for a heart rate of 75-80% of MaxHR. These sessions can also be a dress rehearsal for what you plan on racing in. So test what socks or sneakers you plan on wearing during training so you have no surprises come race day.

On workout days you work hard. So, on the easy days, you run easy. I can’t stress that enough! On these days, just get out for an easy paced run. You are still building fitness, but more importantly, you are recovering from the previous session. So just relax, run on the trails, run with a friend and talk.

The final week is Taper Week. We slowly drop your training volume leading up to the event. This helps you store energy while not taking a complete break. You need to keep moving to help you be sharp on Tely 10 Sunday.

A few things to mention. For the past few race seasons, we have been strongly advocating that you not wearing headphones while running. The NLAA and it's Running Club members have come up with a policy for the 2019 season. It is for the safety of you and all the other participants as the Tely 10 route isn’t a closed course. So please adhere to the guidelines. On race day, if it is warm, I would strongly recommend wearing a running singlet to allow for more ventilation during the run. Always remember to hydrate, and smile when you cross the finish line as you want to look happy when you finally get to Banner Park.

Well, there it is folks, another year in the books. I enjoy doing this each year. I love helping people accomplish their goals. This is a great event run each and every year right here in Newfoundland! I hope the summer of training is kind to you. Get out on the trails, join a run group, get neighbours or co-workers onboard with you and register! You will get a lift each and every mile from those cheering the runners on all the way to the finish line. Don’t forget to smile when you round the corner and hit the final stretch on Bannerman Road. You just never know who is watching and who you may inspire to do it next year.

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: May 6 to May 12
Monday
Easy Run 30 minutes 65-70% Max HR
Tuesday
Rest
Wednesday
Cross Train 60 minutes
Thursday
Rest
Friday
Easy Run 35 minutes 65-70% Max HR
Saturday
Cross Train 60 minutes
Sunday
Easy 45 minutes Run 10 minutes Walk 1 minutes 65-70% Max HR

Week 2: May 13 to May 19
Monday
Easy Run 35 minutes 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Hill Workout 10 min Warm up 6x2 min hill repeat 10 min cooldown
Friday
Easy Run 40 minutes 65-70% Max HR
Saturday
Rest/Cross Train 60 minutes
Sunday
Easy 55 minutes Run 10 Walk 1 65-70% Max HR

Week 3: May 20 to May 26
Monday
Easy Run 35 minutes 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Hill Workout 10 min Warm up 7x2 min hill repeat 10 min cooldown 75-80% Max HR
Friday
Easy Run 40 minutes 60-70% Max HR
Saturday
Rest
Sunday
Easy 65 minutes Run 10 Walk 1 65-70% Max HR

Week 4: May 27 to Jun 2
Monday
Easy Run 40 minutes 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Hill Workout 10 min Warm up 8x2 min hill repeat 10 min cooldown 75-80% Max HR
Friday
Easy Run 45 minutes 65-70% Max HR
Saturday
Cross Train
Sunday
Easy 75 minutes Run 10 Walk 1 65-70% Max HR

Week 5: Jun 3 to Jun 9
Monday
Easy Run 45 minutes 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 40 minutes 60-70% Max HR
Saturday
Rest/Cross Train
Sunday
Easy 85 minutes Run 10 Walk 1 65-70% Max HR

Week 6: Jun 10 to Jun 16
Monday
Easy Run 35 minutes 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Speed work 10 minute light jog 6x3min @10k race pace w/2 min recovery Pace 75-85% Max HR
Friday
Easy Run 40 minutes 60-70% Max HR
Saturday
Rest
Sunday
Easy 95 minutes Run 10 Walk 1 65-70% Max HR

Week 7: Jun 17 to Jun 23
Monday
Easy Run 40 minutes 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Speed work 10 minute light jog 5x5min @10k race pace w/3 min recovery Pace 75-85% Max HR
Friday
Easy Run 50 minutes 65-70% Max HR
Saturday
Cross Train 60 minutes
Sunday
Easy 105 minutes Run 10 Walk 1 65-70% Max HR

Week 8: Jun 24 to Jun 30
Monday
Easy Run 45 minutes 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 45 minutes 65-70% Max HR
Saturday
Cross Train 60 minutes
Sunday
Easy 105 minutes Run 10 Walk 1 65-70% Max HR

Week 9: Jul 1 to Jul 7
Monday
Easy Run 45 minutes 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 40 minutes 65-70% Max HR
Saturday
Cross Train 60 minutes
Sunday
Easy 110 minutes Run 10 Walk 1 65-70% Max HR

Week 10: Jul 8 to Jul 14
Monday
Easy Run 40 minutes 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Tempo Run 2x15 minutes @Tely 10 Pace 75-80% Max HR
Friday
Easy Run 40 minutes 65-70% Max HR
Saturday
Cross Train 60 minutes
Sunday
Easy 105 minutes Run 10 Walk 1 65-70% Max HR

Week 11: Jul 15 to Jul 21
Monday
Easy Run 40 minutes 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Tempo Run 2x20 minutes @Tely 10 Pace 75-80% Max HR
Friday
Easy Run 45 minutes 65-70% Max HR
Saturday
Cross Train 60 minutes
Sunday
Easy 80 minutes Run 10 Walk 1 65-70% Max HR

Week 12: Jul 22 to Jul 28 Tapering
Monday
Easy Run 25 minutes 65-70% Max HR
Tuesday
Cross Train 20 minutes
Wednesday
Rest
Thursday
Easy Run 25 minutes 65-70% Max HR
Friday
Easy Run 20 minutes 60-65% Max HR
Saturday
Rest
Sunday
Tely 10 Race Day