Welcome to the 86th Annual Tely 10 Mile Road Race
Fourth Sunday in July - 8:00 am, Sunday, July 28, 2013
Fourth Sunday in July - 8:00 am, Sunday, July 28, 2013
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
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| Monday |
|---|
Easy Run 35 minutes Run 10 Walk 165-70% Max HR |
| Tuesday |
| Rest |
| Wednesday |
| Cross Train 60 minutes |
| Thursday |
| Easy Run 30 minutes Run 10 Walk 1 65-70% Max HR |
| Friday |
| Easy Run 35 minutes Run 10 Walk 1 65-70% Max HR |
| Saturday |
| Rest |
| Sunday |
| Easy 55-60 minutes Run 10 Walk 1 60-65% Max HR |
| Monday |
|---|
| Rest |
| Tuesday |
| Easy Run 7k 65-70% Max HR |
| Wednesday |
| Hill Repeats 2k warm up 4 x 4 minutes 2k cooldown |
| Thursday |
| Cross Train 30-40 minutes |
| Friday |
| Easy Run 6k 65-70% Max HR |
| Saturday |
| Rest |
| Sunday |
| Easy 12k 60-65% Max HR |