CONFIRM ENTRY (2,161)

THE 93rd ANNUAL TELY 10 MILE
ROAD RACE

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

RACE DAY - October 31, 2021

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2021 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



Wow, what a year hey? So I must ask, did you miss me? I can tell you I miss doing this. I am very pleased to be presenting the training program for the 2021 edition of the Tely 10! I hope that you all enjoy the process and the new time of year for the event this year. Running in the fall is my favourite time of year.

I missed doing this last year. So this really makes me feel like we are getting back to normal. Of course, there are things we need to consider now when training. First, have yourself checked over to ensure you are healthy before starting this program or any program. Second, have the proper footwear. It is really the only equipment you need for this sport. Don’t let yourself get caught up in what’s popular now, what your friends are wearing or the style of a particular sneaker. Have yourself properly assessed and sized to make sure you are in correct shoes for your running style.

Over the course of the program, the distance increases slowly. This is to allow your body time to adapt to the new training. So do not try to do more than what is scheduled. Stick to the plan. If you miss a run, don’t try to add distance to your next one. If you have to switch days because life gets busy, by all means,.swap a Tuesday session with Wednesday if you need to. Just make sure you don’t find yourself running 4 days in a row. Make sure you get your rest days in.

If you have read up on training principles or any running articles, you might have seen reference 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. These are 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 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 is a great way to build fitness without having to run. It does not need to be difficult or stressful. I recommend making it fun. Go for a bike ride, swimming...even go for a hike. Get out and enjoy the outdoors and spend some time working on other areas of fitness. The cross-training sessions are anywhere from 30 to 60 minutes over the course of the program. I also consider resistance training as cross-training too. A part of strengthening a runner is hill repeats. For most of us, no matter what route we pick, there are hills. The Tely course has a few too. The Tely course has uphills and downhills over the 10 miles. The most known of all of them is the short steep hill just after you reach mile 7. To help with the hills, the first few workouts are hill workouts. These are time based, 2 minutes for each repeat. Here is how to do the workout. 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. It's important to run the downhills as on the course, and you will also be managing downhill portions. So yes, the downhill is just as important as the uphill.

The strength of doing hill workouts will get you ready for the next training phase, speed work. Speed training is good at all levels. You will become more efficient, your cardio system becomes stronger and your normal running pace becomes easier. The sessions are done at a 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. Week 5’s session of 4-3-2-1 minutes w/2 minutes recovery is broken down like this. You run 4 minutes at your ideal 10k race pace, then jog/walk for 2 minutes. Then you repeat this for 3 minutes, 2 minutes and 1 minute. All are run controlled at a 10k race pace or a pace that is a comfortable challenge for you. 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. Roads are good as the footing is solid, and it is what you will be running on come Tely 10 day. But if you prefer on the trails or a track, it's ok. You are still building strength and fitness.

Tempo runs allow you to feel the pace you plan on running for the Tely or any distance event. You get to feel how your training is going, how your fitness has improved, thereby building confidence. With that in mind, run the tempo controlled. What I mean is that you are not working really hard. It should only feel a little more challenging than an easy run pace. 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 you want to wear on race day. Pick an area with little traffic and a good running surface and give it a go.

With training, there must be rest. These days allow your mind and body to recharge. It is important to use these days to your benefit. Don’t do anything too strenuous. Enjoy a coffee with friends, read a book, just simply relax. You will enjoy the training process more if you take full advantage of the days off from training.

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!

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 as a committee, the plan is to have the Tely 10 still go ahead this year. I know a lot of people are really excited to have this going ahead this year, myself included. It will be different as a fall event this year for sure. So take advantage of the cooler temps on race day.

I wish you all the best of luck with your training. I hope you enjoy the event!

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. 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, August 9, 2021 - Sunday, August 15, 2021)
Monday
Easy Run 5 km @ 65-70% Max HR
Tuesday
Rest
Wednesday
Cross Train 30 minutes
Thursday
Rest
Friday
Easy Run 6 km @ 65-70% Max HR
Saturday
Cross Train 45 minutes
Sunday
Easy 8 km: Run 10 minutes Walk 1 minute @ 65-70% Max HR

Week 2 (Monday, August 16, 2021 - Sunday, August 22, 2021)
Monday
Easy Run 6 km @ 65-70% Max HR
Tuesday
Cross Train 45 minutes
Wednesday
Rest
Thursday
Hill Workout 10 min Warm up 6x2 minutes 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, August 23, 2021 - Sunday, August 29, 2021)
Monday
Easy Run 6 km @ 65-70% Max HR
Tuesday
Cross Train 45 minutes
Wednesday
Rest
Thursday
Hill Workout 10 min Warm up 7x2 minutes 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, August 30, 2021 - Sunday, September 5, 2021)
Monday
Easy Run 7 km @ 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Hill Workout 10 min Warm up 8x2 minutes hill repeat 10 min cooldown
Friday
Easy Run 8 km @ 65-70% Max HR
Saturday
Rest/Cross Train 30 minutes
Sunday
Easy 11 km: Run 10 Walk 1 @ 65-70% Max HR

Week 5 (Monday, September 6, 2021 - Sunday, September 12, 2021)
Monday
Easy Run 7 km @ 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Speed work 10 minute light jog. 4-3-2-1 minutes w/2 min recovery pace @75-85% Max HR
Friday
Easy Run 6 km @ 60-70% Max HR
Saturday
Rest/Cross Train 30 minutes
Sunday
Long Run 13 km: Run 10 Walk 1 @ 65-70% Max HR

Week 6 (Monday, September 13, 2021 - Sunday, September 19, 2021)
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, September 20, 2021 - Sunday, September 26, 2021)
Monday
Easy Run 6 km @ 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Speed work 10 minute light jog. 6x1 km @ 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, September 27, 2021 - Sunday, October 3, 2021)
Monday
Easy Run 8 km @ 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Speed work 10 minute light jog 4x1600m @ 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 15 km: Run 10 Walk 1 @ 65-70% Max HR

Week 9 (Monday, October 4, 2021 - Sunday, October 10, 2021)
Monday
Easy Run 7 km @ 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 km @ 65-70% Max HR
Saturday
Rest/Cross Train 30 minutes
Sunday
Long Run 16 km: Run 10 Walk 1 Skip last walk break @ 65-70% Max HR

Week 10 (Monday, October 11, 2021 - Sunday, October 17, 2021)
Monday
Easy Run 7 km @ 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 7 km @ 65-70% Max HR
Saturday
Rest/Cross Train 30 minutes
Sunday
Long Run 18 km: Run 10 Walk 1 @ 65-70% Max HR

Week 11 (Monday, October 18, 2021 - Sunday, October 24, 2021)
Monday
Easy Run 40 minutes @ 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Rest
Thursday
Tempo Run 2x30 minutes @ Tely 10 Pace 5 minute recovery between. @ 75-80% Max HR
Friday
Easy Run 8 km @ 65-70% Max HR
Saturday
Rest/Cross Train 30 minutes
Sunday
Long Run 11 km: Run 10 Walk 1 @ 65-70% Max HR

Week 12 (Monday, October 25, 2021 - Sunday, October 31, 2021)
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