THE 98th ANNUAL TELY 10 MILE
ROAD RACE

Good day to you all! If you are reading this, then you have decided to improve on your previous Tely 10 performances. This training is designed for those with training experience or who have completed the Tely and are looking to take on a more focused training schedule. One that is designed to get you to the finish line faster than you thought you could.

Always a good idea to 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 train at a more intense level. Sticking to the MAX heart rate formula (Max HR = 220 – (Age)) ensures you are training within your abilities.

With training comes improved fitness. How you utilize that training to get the most out of the fitness you can gain is important. Your body will tell you when it’s improving and also when it needs rest. One of the key factors to track and pay attention to is your heart rate. There are a lot of devices, such as smart watches, HR monitors, and other things, to help track your health. I’m not saying you need to purchase one, but the information you get from them can help with your pacing and recovery paces on the easy days. These are great tools to have, no doubt. But you don’t need one to be successful. Just make sure you are putting in the effort and that you are getting plenty of rest. Sleep is very important as, during this time, your body repairs itself from the day's activities. Hydration and nutrition are equally important as well. Food helps fuel you for your runs, and water helps transport the vitamins and minerals throughout the body and keep your muscles moving like they are designed to.

Most of the workouts are straightforward. I have made them easy to read and easy to follow. The first thing you may notice is that 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 for you, they 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 love doing these early on as they get you into the feeling of distance workouts without being too long. They will keep you engaged, short enough to keep good form and shouldn’t hurt the rest of your training during the week. Week 2 is another great distance workout. The 1200m distance for workouts I have always loved. They get you go just that little bit further when you want to stop after 1000m. Just like the previous week, not too long of a session, but the benefits will be rewarding. The same will hold true for most of the weeks leading up to week 6 and the 2x15-minute session. So the idea is to run at goal Tely pace for 15 minutes, take the jog break for recovery before starting the next 15-minute interval. Stay controlled during these. The idea is to get the feel for your goal race pace. You will notice that in week 7, there are workouts in the long runs. It’s important to treat the long runs as an opportunity for longer workouts. So the first is pretty straightforward. 4K easy pace, then for the next 10k run at goal Tely pace, ending with 3k at easy pace. The next similar type of long-run workout session is in week 10. This one is different, as you will notice it’s about changing paces. The idea behind the changes in pace is to fatigue your legs and help you maintain your pace as fatigue builds, similar to what happens during the race.

I hope this program gets you to reach your goal.. I want you to remember these key points throughout the process. Recovery is important. Listen to your body. If you are feeling run down or maybe a little sore from a session, it’s ok to take a day off. Easy pace is just that, easy. And that may vary from person to person. But make sure that you run at what is easy for you.. On the days that don’t have a workout scheduled, just run at the pace that feels easy and relaxed. Long runs are key. This is a distance race, so you need to train by running long distances. Keep a log. This helps to track your progress and see how the training has progressed.

To enhance your experience and keep those around you safe, please do not wear headphones. You can review our policy on the website for further clarification.

And there you have it. I hope you get enjoyment out of this that it is intended to do. Enjoy the process and enjoy the race day!.

Best of luck, and I hope to see you at the finish line!

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.