CONFIRM ENTRY (2,161)

THE 94th ANNUAL TELY 10 MILE
ROAD RACE

Paradise - Mount Pearl - St. John’s, NL, Canada Start Time - 8:00am (Wheelchair 7:57am)

RACE DAY - July 24, 2022

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REGISTRATION INFO

2022 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



Well, I hope everyone is doing well. Last year we had The Tely 10 in October, but this year, we are back to the traditional July date for 2022.

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. Make sure you take the time to have the right equipment for training. Your choice of sneaker will make your training feeling more comfortable. There are shoes that are walking shoes. However, these tend to be all leather or made with heavy materials that don’t allow for your feet to breathe. A running shoe is designed to allow air to pass through the toe box, helping your feet to stay cool. What also helps with this is a good pair of socks. Make sure that you are picking a sock that is not made of cotton. These socks will hold on to moisture and not allow the foot to breathe well when you move. Natural fibers can also promote blisters and chafing, which is very uncomfortable and can make your training a little more difficult than it needs to be.

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.

So the last few years I have been adding workouts to the Wednesdays. These are optional, but it's a nice way to try something different in a training program. These are not complicated workouts or are meant to be really intense. 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.

There are many places to get out and walk where you are. I recommend mixing up the surfaces that you walk on. If you have a groomed trail system or with good footing, this is a great place to walk. There is nothing wrong with doing all your training on asphalt. Sometimes it is just nice to get out and enjoy nature and avoid traffic.

The NLAA has adopted a strict no headphones or earbuds policy for all races. So please leave them at home. Enjoy the event and the people who are around. This is what makes these events wonderful, are the people along the route cheering you on.

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 wish you all the best of luck over the summer with your training. Remember to have fun, recruit some people to train with you and make it social!

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, May 2, 2022 - Sunday, May 8, 2022)
Monday
Walk 60 minutes
Tuesday
Rest
Wednesday
Walk 70 minutes
Thursday
Cross Train 45 minutes
Friday
Walk 70 minutes
Saturday
Cross Train 30-40 minutes
Sunday
Long Walk 90 minutes

Week 2 (Monday, May 9, 2022 - Sunday, May 15, 2022)
Monday
Walk 65 minutes
Tuesday
Rest
Wednesday
Walk 75 minutes w/10x1 min jog intervals
Thursday
Cross Train 45 minutes
Friday
Walk 65 minutes
Saturday
Cross Train 30-40 minutes
Sunday
Long Walk 95 minutes

Week 3 (Monday, May 16, 2022 - Sunday, May 22, 2022)
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 23, 2022 - Sunday, May 29, 2022)
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, May 30, 2022 - Sunday, June 5, 2022)
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 6, 2022 - Sunday, June 12, 2022)
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 13, 2022 - Sunday, June 19, 2022)
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 20, 2022 - Sunday, June 26, 2022)
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 27, 2022 - Sunday, July 3, 2022)
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 4, 2022 - Sunday, July 10, 2022)
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 11, 2022 - Sunday, July 17, 2022)
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 18, 2022 - Sunday, July 24, 2022)
Monday
Walk 60 minutes
Tuesday
Rest
Wednesday
Walk 40 minutes
Thursday
Rest
Friday
Walk 30 minutes
Saturday
Walk 20 minutes
Sunday
Tely 10