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

0
0
-
DAYS
0
8
HRS
5
7
MIN
2
7
SEC
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

INTERMEDIATE TRAINING SCHEDULE

If you are reading this, it means that you have done The Tely 10 a few time and are looking to improve your performance. That is what this program is intended to do. Training sessions are broken down into kilometres and speed sessions are a little more involved and pace specific. Best of luck!

Due to the nature of this kind of training, please consult your physician before taking on this program. This program is more demanding on the cardiovascular system than the beginner program. So let's make sure that we are clear to training at a more intense level. Make sure to stick with the MAX Heart rate formula (Max HR = 220 – (Age)) to ensure that you are training within your abilities.

When you start to advance your training, it’s a good idea to track every aspect of your progress. Many runners today use some kind of GPS tracking watch when training for races. These devices offer many great features that will help you train effectively. They will track your distance and time, but more importantly your pace. This becomes important during some of the training sessions, a swell on the easy run days where you should not be running your race pace. There are many great online tracking journals or apps that will help track your progress and display you’re your run, giving you immediate feedback.

The break down of all sessions are fairly simple. After some of the easy runs, I have you doing either hill sprints of regular sprints. These little sessions at the end of an easy run prove to be a HUGE factor in improving one’s running. The short hill sprints work on your leg power, running form and strength. While the short sprints also work form but give you a little speed work without the stress of a full speed session. I don’t have actual hill workouts in the program. But make sure you run your long runs with hills in mind.

You are doing speed workouts right from the start. Week one has you doing 800m intervals, a great distance for early speed sessions. These shorter intervals will be run a little faster than the longer sessions later in the program. An easy way to think of the paces for these sessions is the shorter the interval, the faster you should run them. So early on, the 800m intervals are done at 3k-5k race pace. As you move into the longer sessions, say week 5 3x2 mile, do them at more like 8k-10k race pace. Pay attention to the rest intervals as you don’t want to take too long of a break and have your heart rate drop. You will also see some sessions written like 2K Easy+5k@Tely 10 pace+1k@10K pace+1K@Tely pace. This simply means that you run everything without stopping. So do your 2K warm-up, then roll right into the 5K at your goal Tely 10 pace, right into a 1K@ 10K race pace, and so on. These sessions keep the pressure on, get you used to changing gears and feeling paces when legs start to fatigue. These are great to help mentally get you ready for race day!

The Long runs are important session too. Building your aerobic endurance is very important. Keep the paces honest, don’t go too slow. If you train slow, you run slow. Keep them comfortable. Some weeks you will be doing a workout as a long run. So always keep that in mind at the start of each week to keep your plan focused on those key sessions.

Racing is a great way to test fitness. Try some of the early races to get a feel for race day preparations like eating breakfast, pre-race jitters etc. This is a great time to test any new garments or footwear you are thinking of racing in for The Tely.

As always, keep the headsets at home. It's a safety thing. Keep focused on the road, not your playlist!

All the best and see you at the race!

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 8k w/6x10 second hill sprints
Tuesday
Rest
Wednesday
Speed 10 Minute Warm up. Ladder of 1600m, 1200m, 800m 400m w/2 min recovery jog between each. 10 min cooldown
Thursday
Start at 10k race pace for 1600m, 5k race pace for 1200m, 3k race pace for the 800m and 1500m race pace for the 400m
Friday
Cross Train 60 minutes
Saturday
Easy Run 10k
Sunday
Rest

Week 2: May 13 to May 19
Monday
Easy Run 8k w/6x10 second hill sprints
Tuesday
Rest
Wednesday
Speed 10 Minute Warm up. 2 sets of (4 min,3 min, 2 min, 1 min). half recovery time of rep.
Thursday
Easy Run 8k
Friday
Cross Train 60 minutes
Saturday
Easy Run 8k
Sunday
Long Run Workout 3k@Easy 5k@half marathon pace, 3k @Tely pace, 3k@easy pace

Week 3: May 20 to May 26
Monday
Easy Run 8k w/6x10 second hill sprints
Tuesday
Rest
Wednesday
Speed 10 minute warm up. 6x1k w/1:30 recovery.
Thursday
Easy Run 12k
Friday
Easy Run 8k
Saturday
Cross Train 60 minutes
Sunday
Easy 15k w/last 5k moderate pace

Week 4: May 27 to Jun 2
Monday
Easy Run 8k w/6x10 second hill sprints
Tuesday
Cross Train 60 minutes
Wednesday
Workout 10 min warm up. 1600m + (4x400m) + 1600m + (4x400m) 10 min cooldown. Take 2 min in between 1600m and 400m sets.
Thursday
Easy Run 8k
Friday
Easy Run 10k
Saturday
Fartlek Workout 12k Alternate 500m @ Tely pace, 500m @ moderate pace
Sunday
Long Run 16k Easy

Week 5: Jun 3 to Jun 9
Monday
Easy Run 8k w/6x10 second hill sprints
Tuesday
Rest
Wednesday
Workout 3k Easy + 3x2 mile @10k pace w/2 min jog + 1k Easy
Thursday
Cross Train 60 minutes
Friday
Easy Run 10k w/6x20 sec sprints
Saturday
Easy Run 6k 65-70% Max HR
Sunday
Long run 15k (5k Easy 2k@10k Tely pace + 3k@10k race pace+1k Easy + 2k @ Tely pace + 2k Easy)

Week 6: Jun 10 to Jun 16
Monday
Easy Run 8k w/6x10 second hill sprints
Tuesday
Rest
Wednesday
Speed Work 2k warm-up 2x15 minutes @10k race pace w/5 minute recovery. 2k Cool down
Thursday
Cross Train 60 minutes
Friday
Easy Run 12k w/4x20 sec sprints
Saturday
Easy Run 10k
Sunday
Easy 16k 60-65% Max HR

Week 7: Jun 17 to Jun 23
Monday
Easy Run 8k w/6x10 second hill sprints
Tuesday
Rest
Wednesday
Speed Work 2k warm-up x51600m + 4x200m 2k cooldown
Thursday
Easy Run 12k
Friday
Easy Run 10k w/4x20 sec sprints
Saturday
Cross Train 60 minutes
Sunday
Tempo Long Run 4k Easy + 10k@Tely 10 pace + 4k Easy

Week 8: Jun 24 to Jun 30
Monday
Easy Run 8k w/6x10 second hill sprints
Tuesday
Cross Train 60 minutes or rest
Wednesday
Speed Work 2k warm-up 10k (alternate 1k@10k race pace,1k@Tely Pace) 2k cooldown
Thursday
Easy Run 10k
Friday
Easy Run 12k
Saturday
Cross Train 60 minutes
Sunday
Easy 18k over hilly route with good downhill sections

Week 9: Jul 1 to Jul 7
Monday
Easy Run 8k w/6x10 second hill sprints
Tuesday
Rest
Wednesday
10 min warm up. 3k, 2k, 1k. Done at Tely, 10k and 5 k race pace. 1k recovery jog in between each.
Thursday
Easy Run 8k
Friday
Easy Run 12k w/8x20 sec sprints
Saturday
Cross Train 60 minutes
Sunday
Easy 18k last 10 minutes @ Tely Pace

Week 10: Jul 8 to Jul 14
Monday
Easy Run 8k w/6x10 second hill sprints
Tuesday
Rest
Wednesday
Broken Tempo. 10 minute warm up. 5x6 min/1min. 6 min@Tely pace, 1 min easy. 10 minute cooldown
Thursday
Cross Train 60 minutes
Friday
Easy Run 12k
Saturday
Easy Run 8k
Sunday
Long Run workout 2k Easy 8k@Tely pace + 1k@10k Pace + 5k@Tely pace + 2k Easy

Week 11: Jul 15 to Jul 21
Monday
Easy Run 8k w/6x10 second hill sprints
Tuesday
Rest
Wednesday
Tempo Run 2k easy 8k @ Tely goal pace 2k easy
Thursday
Easy Run 12k
Friday
Easy Run 10k
Saturday
Cross Train 60 minutes
Sunday
Easy 16k

Week 12: Jul 22 to Jul 28 Tapering
Monday
Easy Run 8k w/6x10 second hill sprints
Tuesday
Cross Train 20 minutes
Wednesday
Dress rehersal run. 2k easy, 2k@Tely pace, 1k easy, 2k@Tely Pace
Thursday
Easy Run 8k
Friday
Easy Run 5k w/8x20 sec sprints
Saturday
Rest
Sunday
Tely 10 Race Day