THE 95th ANNUAL TELY 10 MILE
ROAD RACE

Well, I want to say that it has been an interesting 2 years for our sport. I hope you enjoyed running The Tely 10 in October. WE are back to the traditional time of July for this year’s event!

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.

If you have been running for a few years and have done a few races, this program is for you. This program is shaped and developed for people who have a few years of training experience and want to run a better Tely 10. With new training comes new things to consider. You want to get used to listening to your body. There are alot of devices, smart watches, HR monitors and things to help track your health. But if you don’t know what to look for exactly, then you may not see what your body is trying to tell you. So make sure you are getting plenty of rest. Sleep is very important as it’s during this time that your body repairs itself from the days activities. Hydration and nutrition are equally important as well. Food helps fuel you for your runs, and water helps to transport the vitamins and minerals throughout the body, as well as keep your muscles moving like they are designed to.

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 understand what is being asked of the session. After some of the easy runs, I have you doing either hill or 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 great session of 800m repeats. I like these because they help you get ready for longer workouts. At this point, they are short enough to get them in but not too long that they seem too overwhelming to complete. Week 2 has a great workout. It is a broken tempo, as we like to call it, during the long run. It is exactly as it looks. You start easy, then run at Tely Pace for 5k, drop back to easy pace before moving up to Tely pace again. Week 4 speed session has become one of my favourites as it involves long intervals geared to get you moving at a goal pace or slightly faster. You do 2k repeats at a 10k race pace, staying in control during each repeat. The 200m reps at the end are to help with turnover over the shorter interval distance. These help with strength and form after running longer intervals. It helps to get your body and mind adapted 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. Be mindful of 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 14k. You run the first 5 kilometres at an easy pace, run 2 kilometres at Tely pace, pick up the pace to run 10k race pace for 3k and so on. It’s great running Tely pace with some fatigue in the legs. There is a similar long-run workout in week 7 that is a great tempo run during the run. Great confidence boosters for race day.

A few key things to keep in mind. Long runs are important for training. When training for a long-distance race of this length, the long runs become just as important as the speed sessions. Also, tempo runs allow you to feel the pace you want to work towards. These runs build not only fitness but also confidence heading into a distance race. Keep track of your runs. The best way to see how your training is going is to look back over the sessions and see if your paces have improved. This also serves as a way to see when you may need to change out your training shoes, add more flexibility training or add a rest day.

And again, I will emphasize no headphones. You can review our policy on the website if you want any further clarification.

I hope your training goes well. With the event moving to June, you should have favourable conditions on race day.

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.