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

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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

WALKING PROGRAM

Wow, another year has passed and another Tely 10 fast approaches. I hope the winter months were kind to you all. Here is another walking program for those who choose to take the nice walk down Topsail Road to Bannerman Park.

Before starting this training program, I would strongly recommend that you make an appointment with your physician. Have yourself checked over to ensure you are healthy before starting this program or any program? The most important equipment, really only piece of equipment you need is 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 and progressing up to 2 hours. This slow progression will help you be prepared for the event while slowly building the fitness required.

One of the changes I incorporated for this program is I included a workout day on Wednesdays. It isn’t too challenging but will help keep you engaged during the training. It’s pretty simple the sessions. I kept them to 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 to 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. Like 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!

Jason White
Personal Trainer

Definitions

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.

Week 1: May 6 to May 12
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: May 13 to May 19
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: May 20 to May 26
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: May 27 to Jun 2
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: Jun 3 to Jun 9
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: Jun 10 to Jun 16
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: Jun 17 to Jun 23
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: Jun 24 to Jun 30
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: Jul 1 to Jul 7
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: Jul 8 to Jul 14
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: Jul 15 to Jul 21
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: Jul 22 to Jul 28 Tapering
Monday
Walk 60 minutes
Tuesday
Rest
Wednesday
Walk 40 minutes
Thursday
Rest
Friday
Walk 30 minutes
Saturday
Walk 20 minutes
Sunday
Tely 10