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 PROGRAM - WALKING

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



What a year it has been! I’m really happy to present this year's walking program to you. With the event happening in the fall, you will enjoy walking during the best part of the year in my opinion.

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 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!

Also, be mindful of social distancing practices. We are getting back to a place of normal practices again. However, some people may still want and need people to respect their space in the meantime.

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. 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
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, August 16, 2021 - Sunday, August 22, 2021)
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, August 23, 2021 - Sunday, August 29, 2021)
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, August 30, 2021 - Sunday, September 5, 2021)
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, September 6, 2021 - Sunday, September 12, 2021)
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, September 13, 2021 - Sunday, September 19, 2021)
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, September 20, 2021 - Sunday, September 26, 2021)
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, September 27, 2021 - Sunday, October 3, 2021)
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, October 4, 2021 - Sunday, October 10, 2021)
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, October 11, 2021 - Sunday, October 17, 2021)
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, October 18, 2021 - Sunday, October 24, 2021)
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, October 25, 2021 - Sunday, October 31, 2021)
Monday
Walk 60 minutes
Tuesday
Rest
Wednesday
Walk 40 minutes
Thursday
Rest
Friday
Walk 30 minutes
Saturday
Walk 20 minutes
Sunday
Tely 10