All race participants must have official "Tely 10" numbers securely fastened to the FRONT of their shirts. It is advisable that you write your name, phone number and any special medical conditions or necessary medication on the back of the number in pencil or indelible ink.
The race will begin at 8:00 a.m. sharp on McNamara Road close to the Paradise Community Centre, near the Octagon Pond, approximately two miles past the Donovan´s Overpass. Wheelchair athletes will depart at 7:55 a.m.. Runners are advised that Topsail Road in the immediate area of the starting point will be closed to motor vehicles. Please take advantage of the shuttle bus at $5 from Aliant Building Parking Lot (Aliant Communications, Fort William Building, Factory Lane).
Will be available at the Paradise Community Centre. Several portable toilets will also be available in the immediate starting area at the top of McNamara Road.
Before the race, warm-up clothing may be checked onto the baggage buses located at the rear of the starting area. These buses will bring your clothing to the finish area in Bannerman Park. You must use the plastic bag provided with your registration packet and affix the baggage label provided to this plastic bag. Buses will be clearly marked according to bib numbers.
Once the field has spread out, runners should remain on the right side of the road throughout the race. On those sections of the course where there are two lanes, runners should remain within the right hand lane closest to the curb. Police vehicles will patrol the course. Race marshals with reflective vests will be stationed at most intersections to direct runners and control traffic. Automobiles will be kept off the course during the first mile of the race, and the final section on Bannerman Road will be closed to traffic. For the safety of all runners it is suggested that family members not drive along the course close to runners. This sometimes leads to traffic congestion which can be an annoyance to runners immediately behind. Runners should nonetheless be aware that they are running on public roads, and exercise due caution, particularly when approaching major intersections.
A doctor will be on duty as medical advisor during the race, and St. John Ambulance personnel will also be present. Please Note: The medical advisor may request any runner to withdraw from the race for medical or safety reasons.
|Easy Run 30 minutes 65-70% Max HR|
|Cross Train 60 minutes|
|Hilly Run 30 minutes 70-75% Max HR|
|Easy Run 35 minutes 65-70% Max HR|
|Easy 75-80 minutes Run 10 Walk 1 60-65% Max HR|
|Easy Run 6k 60-70% Max HR|
|Speed Work 2k warm-up 3x1600m 2k cooldown|
|Easy Run 5k 60-70% Max HR|
|Easy Run 8k 65-75% Max HR|
|Easy 10k 60-65% Max HR|