REGISTRATION INFO

THE 93rd ANNUALTELY 10 MILE ROAD RACE

Paradise - Mount Pearl - St. John's, NL, Canada Start Time - 8:00am (Wheelchair 7:55am)

RACE DAY - November 1, 2020

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REGISTRATION INFO

2020 TRAINING PROGRAM - WALKING

Coronavirus disease (COVID-19)

It is up to us to slow down the spread of COVID-19. Everyone, including young and healthy people, should maintain physical distancing and avoid large gatherings during this time.


Stay up to date with public health guidelines from Government of Canada and Government of Newfoundland and Labrador.


The Tely 10 Organizing Committee is pleased to offer three 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



Good day! Welcome back or nice of you to join me for this 2020 edition of the Tely 10 Walking Program. This certainly is a different year for me to do this. But I hope all of you are staying safe and are getting out for your walks!

This year is no different in that I recommend you make an appointment with your physician. Have yourself checked over to ensure you are healthy before starting this program or any program. What I love about this sport is you really only need one piece of equipment, and it's the most important piece as well, your sneakers. Make sure you are properly fitted. Also, make sure they are running sneakers and not walking sneakers. Most walking sneakers have a leather upper. This makes it difficult for the foot to breathe. A running sneaker has a mesh/nylon upper that will allow for air to circulate and help keep the foot cool and dry. Also, make sure you are wearing proper socks. Running socks do not contain cotton. This is important because the new wicking material running socks use pulls moisture away from your skin, thereby helping to keep the foot dry and blister-free!

This is a 12-week schedule. Each week, the training sessions start at about 60 minutes of walking and progress up to 2 hours. This slow progression will help you be prepared for the event while slowly building the fitness required.

Like last year, I have included a workout day on Wednesdays. It isn’t too challenging but it will help to keep you engaged during the training. It’s pretty simple. There are intervals of run/walk on these days. The workouts will be 10 intervals of 1 min of jogging segments during the prescribed walk. If you choose to do them, take whatever time you need to feel warmed up. When you decide to do the interval, just increase your pace to jog/run pace, not too fast, but quicker than a brisk walk. After the 1 min, go back to your walking pace. These little intervals will help with your strength and endurance over the course of the training and the event.

I recommend a mix of soft surfaces and hard surfaces for your training. Depending on where you reside, trails offer a great place to walk and take in the beauty of our province. There is nothing wrong with the sidewalks around town or your community. As I said, I recommend trying both as the Tely route will be done on a hard surface the whole way.

The NLAA has adopted a strict no headphones or earbuds policy for all races. The reason for this is safety. The course isn’t closed which means safety vehicles and local traffic will still be accessing points along the route. So please ensure your safety and that of others and leave the music at home for celebrating after The Tely 10!

I hope this schedule helps get you through the event! Good luck with your training and see you at the start line!

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. 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 (Monday, May 4 - Sunday, May 10, 2020)
Monday
Walk 60 minutes
Tuesday
Rest
Wednesday
Walk 70 minutes
Thursday
Cross Train 45 minutes
Friday
Walk 65 minutes
Saturday
Cross Train 30-40 minutes
Sunday
Long Walk 90 minutes

Week 2 (Monday, May 11 - Sunday, May 17, 2020)
Monday
Walk 65 minutes
Tuesday
Rest
Wednesday
Walk 75 minutes w/10x1 min jog intervals
Thursday
Cross Train 45 minutes
Friday
Walk 70 minutes
Saturday
Cross Train 30-40 minutes
Sunday
Long Walk 95 minutes

Week 3 (Monday, May 18 - Sunday, May 24, 2020)
Monday
Walk 70 minutes
Tuesday
Rest
Wednesday
Walk 75 minutes w/10x1 min jog intervals
Thursday
Cross Train 45 minutes
Friday
Walk 80 minutes
Saturday
Cross Train 30-40 minutes
Sunday
Long Walk 100 minutes

Week 4 (Monday, May 25 - Sunday, May 31, 2020)
Monday
Walk 75 minutes
Tuesday
Rest
Wednesday
Walk 75 minutes w/10x1 min jog intervals
Thursday
Cross Train 45 minutes
Friday
Walk 70 minutes
Saturday
Cross Train 30-40 minutes
Sunday
Long Walk 110 minutes

Week 5 (Monday, June 1 - Sunday, June 7, 2020)
Monday
Walk 75 minutes
Tuesday
Rest
Wednesday
Walk 75 minutes w/10x1 min jog intervals
Thursday
Cross Train 45 minutes
Friday
Walk 75 minutes
Saturday
Cross Train 30 minutes
Sunday
Long Walk 115 minutes

Week 6 (Monday, June 8 - Sunday, June 14, 2020)
Monday
Walk 80 minutes
Tuesday
Rest
Wednesday
Walk 85 minutes w/10x1 min jog intervals
Thursday
Cross Train 45 minutes
Friday
Walk 80 minutes
Saturday
Cross Train 30 minutes
Sunday
Long Walk 125 minutes

Week 7 (Monday, June 15 - Sunday, June 21, 2020)
Monday
Walk 80 minutes
Tuesday
Rest
Wednesday
Walk 95 minutes w/10x1 min jog intervals
Thursday
Cross Train 45 minutes
Friday
Walk 80 minutes
Saturday
Cross Train 30 minutes
Sunday
Long Walk 120 minutes

Week 8 (Monday, June 22 - Sunday, June 28, 2020)
Monday
Walk 85 minutes
Tuesday
Rest
Wednesday
Walk 95 minutes w/10x1 min jog intervals
Thursday
Cross Train 45 minutes
Friday
Walk 75 minutes
Saturday
Cross Train 30 minutes
Sunday
Long Walk 135 minutes

Week 9 (Monday, June 29 - Sunday, July 5, 2020)
Monday
Walk 75 minutes
Tuesday
Rest
Wednesday
Walk 85 minutes w/10x1 min jog intervals
Thursday
Cross Train 45 minutes
Friday
Walk 75 minutes
Saturday
Cross Train 30 minutes
Sunday
Long Walk 115 minutes

Week 10 (Monday, July 6 - Sunday, July 12, 2020)
Monday
Walk 75 minutes
Tuesday
Rest
Wednesday
Walk 90 minutes w/10x1 min jog intervals
Thursday
Cross Train 45 minutes
Friday
Walk 80 minutes
Saturday
Cross Train 30 minutes
Sunday
Long Walk 115 minutes

Week 11 (Monday, July 13 - Sunday, July 19, 2020)
Monday
Walk 75 minutes
Tuesday
Rest
Wednesday
Walk 85 minutes w/10x1 min jog intervals
Thursday
Cross Train 45 minutes
Friday
Walk 70 minutes
Saturday
Cross Train 30-40 minutes
Sunday
Long Walk 110 minutes

Week 12 (Monday, July 20 - Sunday, July 26, 2020)
Monday
Walk 60 minutes
Tuesday
Rest
Wednesday
Walk 40 minutes
Thursday
Rest
Friday
Walk 30 minutes
Saturday
Walk 20 minutes
Sunday
Tely 10