REGISTRATION CLOSED CONFIRM ENTRY (4682)

THE 91st ANNUALTELY 10 MILE ROAD RACE

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

RACE DAY - July 22, 2018

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REGISTRATION CLOSED

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

I can’t believe that we are here again. The year goes so quickly! If you are reading this, you have decided to have a go at The Tely 10. We welcome people of all abilities of course, which includes people who just want to walk the route. This program will outline what you should do over the course of the week/10 weeks to help get you ready for the event.

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.

The soft surfaces of the trails are great for walking! Try to get out on the many trails we have around our cities, or communities (depending where you live). Enjoy the scenery, get a friend or loved one to join you, make the most of the time out!

Leave your headsets at home! I know the temptation will be there to use them. But 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 1 to May 7

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 60 minutes Rest Walk 70 minutes Cross Train 45 minutes Walk 65 minutes Cross Train 30-40 minutes Long Walk 90 minutes

 

Week 2: May 8 to May 14

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 65 minutes Rest Walk 70 minutes Cross Train 45 minutes Walk 65 minutes Cross Train 30-40 minutes Long Walk 90 minutes

 

Week 3: May 15 to May 21

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 65 minutes Rest Walk 70 minutes Cross Train 45 minutes Walk 70 minutes Cross Train 30-40 minutes Long Walk 100 minutes

 

Week 4: May 22 to May 28

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 65 minutes Rest Walk 80 minutes Cross Train 45 minutes Walk 70 minutes Cross Train 30-40 minutes Long Walk 105 minutes

 

Week 5: May 29 to Jun 4

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 65 minutes Rest Walk 80 minutes Cross Train 45 minutes Walk 70 minutes Cross Train 30 minutes Long Walk 110 minutes

 

Week 6: Jun 5 to Jun 11

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 65 minutes Rest Walk 85 minutes Cross Train 45 minutes Walk 70 minutes Cross Train 30 minutes Long Walk 115 minutes

 

Week 7: Jun 12 to Jun 18

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 65 minutes Rest Walk 90 minutes Cross Train 45 minutes Walk 70 minutes Cross Train 30 minutes Long Walk 120 minutes

 

Week 8: Jun 19 to Jun 25

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 65 minutes Rest Walk 95 minutes Cross Train 45 minutes Walk 75 minutes Cross Train 30 minutes Long Walk 125 minutes

 

Week 9: Jun 26 to Jul 2

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 65 minutes Rest Walk 80 minutes Cross Train 45 minutes Walk 65 minutes Cross Train 30 minutes Long Walk 110 minutes

 

Week 10: Jul 3 to Jul 9

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 65 minutes Rest Walk 90 minutes Cross Train 45 minutes Walk 80 minutes Cross Train 30 minutes Long Walk 115 minutes

 

Week 11: Jul 10 to Jul 16

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 70 minutes Rest Walk 70 minutes Cross Train 45 minutes Walk 85 minutes Cross Train 30-40 minutes Long Walk 130 minutes

 

Week 12: Jul 17 to Jul 23 Tapering

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Walk 60 minutes Rest Walk 40 minutes Rest Walk 30 minutes Walk 20 minutes Tely 10