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 SCHEDULE - INTERMEDIATE

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



Welcome to the intermediate Tely 10 training program. I have never been more excited to do this year’s program based on what happened over the past year. So I hope you all enjoy the training for this year’s unique edition of The Tely 10.

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 change the intensity of your training, you need to listen to your body. It's important to make sure you are not taking on too much too soon. Most of us now have GPS watches or some kind of fitness watch that has a heart rate monitor on it, whether it's optical or uses a chest strap. These tools become very important in your training. They track not only your heart rate, but will give you important information such as pace, distance and even your sleep quality. Pace and distance are important of course because we are running, and have specific distances and target paces to hit. But tracking your HR and sleep are vital as well. Sleep is important because that is when we recover from the days work. So your quality of sleep is important, getting 8 hours a night is key. But your HR will tell you if you are pushing your body too hard. Track your average heart rate in the mornings. If it starts to go up 6-10 beats higher than your normal resting HR, you may need to ease off the workouts for a few days and just run at an easy pace.

The workouts are not complicated. They are very effective in getting you to run at a faster pace for a longer duration. They are, for the most part, pretty easy to read and to understand what is being asked of the session. 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 a ladder workout. You start at 1600m done at a 10k race pace and get quicker with each segment. Week 4 speed session has become one of my favourites. You do a 1600m interval at goal Tely 10 pace, then run a few 400m intervals fast and try another 160mm at goal pace. It helps to get your body, and mind use to running at a fast pace with some fatigue. 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 see that some of the long runs are workouts. Take week 5’s long run of 16k. You run the first 8 kilometres at an easy pace, run kilometres 9-14 at Tely pace, then finish with some easy kilometres. It's great running Tely pace with some fatigue in the legs. There is a similar long-run workout in week 7. Great confidence boosters for race day.

The Long runs are important sessions for building your aerobic endurance. Keep the pace honest, don’t go too slow. If you train slow, you run slow. Keep them comfortable. As I said above, you will be doing some workouts on these long runs. That’s what I love about training for longer distances are the longer sessions. Hopefully this year we will be able to have a race before the Tely. If not, you can pick a day and run a 10k time trial at race effort to test your fitness level.

So keep track of your workouts and your training in a running journal or log. This is a great way to see the numbers and track your progress. Look at a route you did a few weeks back and see if you did it faster, or a speed session and see what the average pace was. All of these tools will show you your progress like a road map. Follow the route to the destination.

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

With everything trying to get back to normal, we still want to be respectful of social distancing practices. Don’t be afraid to say hello to a fellow runner or person out for a walk. Just be mindful that they may want you to stay 6 feet away from them.

I hope you enjoy the training. It will be different to hold the event in the fall this year. But it will give you a break from running in the heat of summer.

Best of luck to you all!

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 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. 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.
Thursday
Cross Train 60 minutes
Friday
Easy Run 10k
Saturday
Rest
Sunday
Easy 12k 60-65% Max HR w/last 2 kilometers at 10k race pace.

Week 2 (Monday, August 16, 2021 - Sunday, August 22, 2021)
Monday
Easy Run 8k w/6x10 second hill sprints
Tuesday
Rest
Wednesday
Speed 15 Minute Warm up.3x2k @ 8k race pace. 2-3 minute recovery jog. Then 4x200m/200m. 10 minute cooldown. Be consistent with each rep. 200's at end are fast, with a 200m recovery jog.
Thursday
Easy Run 8k
Friday
Cross Train 60 minutes
Saturday
Easy Run 8k
Sunday
Long Run 14 kilometers. Run kilometers 8-12 @ goal Tely 10 pace.

Week 3 (Monday, August 23, 2021 - Sunday, August 29, 2021)
Monday
Easy Run 8k w/6x10 second hill sprints
Tuesday
Rest
Wednesday
Speed 15 minute warm up. 5x1200m w/90 seconds recovery. 15 minute cooldown
Thursday
Easy Run 12k
Friday
Easy Run 8k
Saturday
Cross Train 60 minutes
Sunday
Easy 15k w/last 5k moderate pace

Week 4 (Monday, August 30, 2021 - Sunday, September 5, 2021)
Monday
Easy Run 8k w/6x10 second hill sprints
Tuesday
Cross Train 60 minutes
Wednesday
Workout 15 min warm up. 1600m+(4x400m)+1600m+(4x200m). 10 min cooldown. Take 2 min between 1600 and 400's Take 60 seconds jog between each 400m.
Thursday
Easy Run 8k
Friday
Fartlek Workout 12k 2k easy pace. Then alternate 1 kilometer@Tely pace, 1 kilometer@moderate pace for 10 kilometers. Done continuous. Moderate pace is about 15-20 seconds per kilometer slower than Tely pace
Saturday
Cross Train 60 minutes
Sunday
Long Run 17k Easy

Week 5 (Monday, September 6, 2021 - Sunday, September 12, 2021)
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 16k. Run first 8 kilometers easy. Then run from 9-14 kilometers@Tely 10 pace. Last 2 kilomters easy.

Week 6 (Monday, September 13, 2021 - Sunday, September 19, 2021)
Monday
Easy Run 8k w/6x10 second hill sprints
Tuesday
Rest
Wednesday
Speed Work 2k warm-up 2x15minutes@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 (Monday, September 20, 2021 - Sunday, September 26, 2021)
Monday
Easy Run 8k w/6x10 second hill sprints
Tuesday
Rest
Wednesday
Speed Work 2k warm-up 4x1600m+800m. 2k cooldown. 1600's should be run 30 seconds faster than goal race pace. After done 1600's do the 800m quicker than 1600m pace.
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 (Monday, September 27, 2021 - Sunday, October 3, 2021)
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 with last 5 minutes at moederate pace.

Week 9 (Monday, October 4, 2021 - Sunday, October 10, 2021)
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 10k w/8x20 sec sprints
Saturday
Cross Train 60 minutes
Sunday
Easy 18k last 10 minutes@Tely Pace

Week 10 (Monday, October 11, 2021 - Sunday, October 17, 2021)
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 (Monday, October 18, 2021 - Sunday, October 24, 2021)
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 10k
Friday
Easy Run 10k
Saturday
Cross Train 30 minutes
Sunday
Easy 16k

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