You can do it
An easy guide to start your training for this year’s event
Welcome to the 2024 Tely 10 training schedule.
Last year, you got to experience the race in June. This year is no different. The race will be held on Sunday, June 23, 2024.
If this is your first time attempting this event, I recommend that you check yourself over to ensure you are healthy before starting this program.
FOOTWEAR
Over the years, I have learned the importance of proper footwear. This is the most important piece of equipment you will need and utilize during training.
Don’t get caught up in trends that some people are following. Get the right shoe for you and your run type.
Seek the advice of a person who is experienced in running and fitting people for shoes.
SLOW AND STEADY
When developing a program, we always look to increase the distance slowly. This allows the mind and body to adapt to the training and builds confidence in the training.
Programs are flexible. So, if you have something coming up, switch training days or take an extra day off.
Don’t stress over missing a day of training. There will be plenty of opportunities to continue training and build fitness.
Just make sure that you are still taking the rest days, as they are as important as workout days.
HEART RATE
For some time, training and fitness have been associated with heart rate. We will be using heart rate training or maximum heart rate calculation to help keep you within your appropriate training zones.
So, with that in mind, I have the maximum heart rate (max HR) percentages listed on the schedule for your training runs.
There are a lot of watches on the market now that give you instant heart rate feedback. This will make it so much easier for you. You can set your watch based on your age, and it will set your HR limits for you. Also, you can download your stats or look back and see how your heart rate has improved over your training.
If you don’t have a watch or a heart rate monitor, use this formula to calculate your heart rate zones: Max HR = 220(Age). If we were to calculate this for a 30-year-old runner, 220-(30) = 190 beats per minute (bpm).
Multiply that by the percentage to get your upper and lower limits.
To continue with the 30-year-old runner, 190 x (0.65) = 123 beats per minute (bpm) is where your heart rate should be at 65 per cent of your Maximum Heart Rate. If you have a watch/monitor, you can set it to alert you.
Another option is to use the talk test. If you can talk to your run partner very easily, you are most likely running at the 65-70 per cent Max HR range. If you are struggling to get the words out, you are in the higher 80-85 per cent range and may need to adjust your pace.
CROSS-TRAINING
Don’t underestimate the benefits of cross-training. It's important to have balance in your fitness routine. You can still build fitness while utilizing other muscles that don’t get worked when running.
It’s also a great way to enjoy other activities leading up to The Tely. Some great examples are swimming, any kind of bike activity, playing other sports like soccer or tennis, and even resistance training is cross-training.
These cross-training sessions are anywhere from 30 to 60 minutes and are a great way to keep the fun in your training.
HILLS
As a part of the strength process, there will be hill repeats early in the program.
For most of us, there are hills no matter what route we pick. I have hills marked for distance, so I hope you find one nearby.
The hill shouldn’t be too steep as you want to be able to run up the hill with control. Be sure to jog down the hill, too, as it's part of the workout. Your heart rate should be about 85 per cent of Max HR. For many of us, hills are not too difficult to find close to home.
SPEED WORK
We move into the speed work sessions once we get past the early weeks. You will notice that on some of the runs early in the program, I have four to six 15- to 20-second sprints.
These are done after the run. Their purpose is to help get some pace in your legs, help work on running form and prepare the body for this phase of training.
Speed training is good at all levels. You will become more efficient, your cardio system will become stronger, and your normal running pace will become easier.
Your effort for these will be a little faster than the goal Tely pace would be (around 75-80 per cent of your MAXHR). Get used to running these at an even pace. You do not want to start too fast and then feel like your legs will give out before you finish.
1-2-3-2-1 MINUTES
Week 5’s session of 1-2-3-2-1 minutes with two minutes recovery is broken down like this. You run for one minute at your ideal 10k race pace, then jog/walk for two minutes.
Then you repeat this for two minutes, three minutes, two minutes and one minute.
You are running these at what we call a ‘controlled pace.’ You are not going out hard; you feel like you could go a little longer at the pace you are moving.
Pick a safe place with good footing and is reasonably flat for these sessions. The road, trails or on a track are all good options for these types of sessions.
TEMPO RUNS
Tempo runs are a key aspect of the training for most longdistance races. This training principle allows you to work on your pacing and build more strength and confidence so that you can maintain your goal pace.
You will not be covering the whole Tely 10 distance in these runs. Your first tempo run comes in week 10, and it is broken into two segments. You have your first kilometre of the run at an easy pace to get warmed up. Then you will pick the pace up to your goal race pace for six kms, take a one-km jog to recover, then get back to race pace for another two kms, finishing with an easy pace of one km.
You are aiming for a heart rate of 75-80 per cent of MAXHR. These runs are also perfect for trying out whatever shoes, socks, shorts, etc., you plan to wear for the race.
REST DAYS
I said earlier not to underestimate the benefit of crosstraining. This also applies to rest days.
Rest days are for rest. This does not mean running at a very easy pace, doing a hard workout, or hiking. These days are for recharging and allowing yourself to be ready for more training.
TAPER
In the last part of the training program, you will start to taper.
This means that you will start to reduce the volume of running to help you get ready for the big day. There isn’t much to be gained from working hard right up to race day, so enjoy the reduced training and get ready for the big day!
REMINDERS
The NLAA and its Running Club members have a no headphones policy in place.
It is for the safety of you and all the other participants, as the Tely 10 route isn’t a closed course. You can’t pay attention to your surroundings with music in your ears.
There are enough sights and sounds along the course to keep you motivated. So please leave the music at home and be safe on the course.
GOOD LUCK
Another year, another training program. I hope you all benefit greatly from this program.
Be sure to enjoy the process, get some friends and family involved, and we will see you at Bannerman Park!
As always, I wish you the best of luck and a strong tail on race day!