CONFIRM ENTRY (2,502)

THE 97th ANNUAL TELY 10 MILE
ROAD RACE

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

RACE DAY - June 22, 2025

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REGISTRATION INFO

2025 TRAINING SCHEDULE - INTERMEDIATE



The Tely 10 Organizing Committee is excited to offer three 12-week training programs designed by Jason White, a personal trainer and long-distance runner.

Before starting any training program, including this one, it is important to consult with your physician to ensure you are in good health. Additionally, please make sure to wear appropriate footwear.

Good luck!
Tely 10 Committee

Hope you all had a great winter. It was a great one for running. I hope you all enjoyed various winter activities, but also got out and continued to train. So let’s get into the 2025 Tely 10 training program.

Always a good idea to consult your physician before taking on this program. This program is more demanding on the cardiovascular system than the beginner program, so let's make sure that we are clear to training at a more intense level. Sticking to the MAX heart rate formula (Max HR = 220 – (Age)) ensures you are training within your abilities.

If you have been training for the Tely 10 over the past few years and want to improve your performance, I hope this gets you to your goal. It will be even more important to listen to your body. There are a lot of devices, such as smart watches, HR monitors, and other things, to help track your health. I’m not saying you need to purchase one, but the information you get from them can help with your pacing and recovery paces on the easy days. These are great tools to have, no doubt. But you don’t need one to be successful. Just make sure you are putting in the effort and that you are getting plenty of rest. Sleep is very important as, during this time, your body repairs itself from the day's activities. Hydration and nutrition are equally important as well. Food helps fuel you for your runs, and water helps transport the vitamins and minerals throughout the body and keep your muscles moving like they are designed to.

Most of the workouts are straightforward. I have made them easy to read and easy to follow. The first thing you may notice is that after some of the easy runs, I have you doing either hill or regular sprints. These little sessions at the end of an easy run prove to be a HUGE factor in improving one’s running. The short hill sprints work on your leg power, running form and strength. While the short sprints also work form but give you a little speed work without the stress of a full-speed session. I don’t have actual hill workouts in the program. But make sure you run your long runs with hills in mind.

You are doing speed workouts right from the start. Week one has you doing a great session of 800m repeats. I love doing these early on as they get you into the feeling of distance workouts without being too long. They will keep you engaged, short enough to keep good form and shouldn’t hurt the rest of your training during the week. Week 2 is another great distance workout. The 1200m distance for workouts I have always loved. They get you go just that little bit further when you want to stop after 1000m. Just like the previous week, not too long of a session, but the benefits will be rewarding. The same will hold true for most of the weeks leading up to week 6 and the 2x15-minute session. So the idea is to run at goal Tely pace for 15 minutes, take the jog break for recovery before starting the next 15-minute interval. Stay controlled during these. The idea is to get the feel for your goal race pace. You will notice that in week 7, there are workouts in the long runs. It’s important to treat the long runs as an opportunity for longer workouts. So the first is pretty straight forward. 4K easy pace, then for the next 10k run at goal Tely pace ending with 3k at easy pace. The next similar type of long run workout session is in week 10. This one is different, as you will notice it’s about changing paces. The idea with the changes in pace is to fatigue your legs and help you maintain your pace with the build-up of fatigue, similar to what happens during the race.

I hope you enjoy this program. I want you to remember these key points throughout the process. Recovery is important. Listen to your body. If you are feeling run down or maybe a little sore from a session, it’s ok to take a day off. Easy pace is easy pace. On the days that don’t have a workout scheduled, just run at the pace that feels easy and relaxed. Long runs are key. This is a distance race, so you need to train by running long distances. Keep a log. This helps to track your progress and see how the training has progressed.

To help enjoy your experience and to keep those around you safe, please do not wear headphones. You can review our policy on the website if you want further clarification.

I hope this training plan works for you. Get a training group together to help keep you motivated.

Best of luck, and I hope to see you at the finish line!

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, March 31 - Sunday, April 6, 2025)
Monday
Rest
Tuesday
Easy Run 8k 65-70% Max HR
Wednesday
Speed 10 Minute Warm up. 8x800m w/2 min recovery. 80-85% Max HR
Thursday
Cross Train 45 minutes
Friday
Easy Run 10k 65-70% Max HR
Saturday
Rest
Sunday
Easy 12k 60-65% Max HR
Week 2 (Monday, April 7 - Sunday, April 13, 2025)
Monday
Easy Run 8k 65-70% Max HR
Tuesday
Rest
Wednesday
Speed 10 Minute Warm up. 4x1200m w/3 min recovery. 80-85% Max HR
Thursday
Easy Run 8k 65-70% Max HR
Friday
Cross Train 45 minutes
Saturday
Easy Run 6k 60-65% Max HR
Sunday
Long Run Workout 5k Easy 5k Tely Pace 1k Easy 3k Tely Pace 2k Easy
Week 3 (Monday, April 14 - Sunday, April 20, 2025)
Monday
Easy Run 8k 65-70% Max HR
Tuesday
Rest
Wednesday
Speed 10 minute warm up. 6x1k w/1:30 recovery. 80-85% Max HR
Thursday
Easy Run 10k 65-70% Max HR
Friday
Easy Run 8k 65-70% Max HR
Saturday
Cross Train 45 minutes
Sunday
Easy 15k w/last 5k moderate pace
Week 4 (Monday, April 21 - Sunday, April 27, 2025)
Monday
Easy Run 6k 65-70% Max HR
Tuesday
Cross Train 60 minutes
Wednesday
Workout 2k warm up 4x2k w/3 min recovery jog 2k cooldown
Thursday
Easy Run 6k 65-70% Max HR
Friday
Easy Run 8k 65-70% Max HR
Saturday
Fartlek Workout 10k Alternate 1k@80% Max HR with 1k@Tely pace (85-90%)
Sunday
Long Run 14k Easy
Week 5 (Monday, April 28 - Sunday, May 4, 2025)
Monday
Rest
Tuesday
Easy Run 6k 65-70% Max HR
Wednesday
Workout 3k Easy + 3x2 mile@10k pace w/2 min jog+ 1k Easy
Thursday
Cross Train 60 minutes
Friday
Easy Run 10k 60-70% Max HR w/6x20 sec sprints
Saturday
Easy Run 6k 65-70% Max HR
Sunday
Long run 14k 5k Easy 2k@10k Tely pace+3k@10k race pace+1k Easy+2k@Tely pace+1k Easy
Week 6 (Monday, May 5 - Sunday, May 11, 2025)
Monday
Rest
Tuesday
Easy Run 10k 60-70% Max HR
Wednesday
Speed Work 2k warm-up 2x15minutes@10k race pace w/5 minute recovery. 2k Cool down
Thursday
Cross Train 60 minutes
Friday
Easy Run 10k 60-70% Max HR w/4x20 sec sprints
Saturday
Easy Run 6k 65-70% Max HR
Sunday
Easy 16k 60-65% Max HR
Week 7 (Monday, May 12 - Sunday, May 18, 2025)
Monday
Rest
Tuesday
Easy Run 10k 60-70% Max HR
Wednesday
Speed Work 2k warm-up 6x1600m 2k cooldown
Thursday
Easy Run 8k 60-70% Max HR
Friday
Easy Run 8k 65-75% Max HR w/4x20 sec sprints
Saturday
Cross Train 60 minutes
Sunday
Workout 4k Easy + 10k@Tely 10 pace + 3k Easy
Week 8 (Monday, May 19 - Sunday, May 25, 2025)
Monday
Easy Run 10k 65-70% Max HR
Tuesday
Cross Train 60 minutes or rest
Wednesday
Speed Work 2k warm-up 10k (alternate 1k@10k race pace,1k@Tely Pace) 2k cooldown
Thursday
Easy Run 5k 60-70% Max HR
Friday
Easy Run 8k 65-75% Max HR w/6x20 sec sprints
Saturday
Cross Train 60 minutes
Sunday
Easy 16k 60-65% Max HR over hilly route with good downhill sections
Week 9 (Monday, May 26 - Sunday, June 1, 2025)
Monday
Easy Run 10k 65-70% Max HR
Tuesday
Rest
Wednesday
Speed Work 2k warm-up 5x2k w/3 min recovery jog 2k Cooldown
Thursday
Easy Run 5k 60-70% Max HR
Friday
Easy Run 10k 65-75% Max HR w/8x20 sec sprints
Saturday
Cross Train
Sunday
Easy 18k 60-65% Max HR last 10 minutes@75-80% Max HR
Week 10 (Monday, June 2 - Sunday, June 8, 2025)
Monday
Easy Run 10k 65-70% Max HR
Tuesday
Rest
Wednesday
Speed Work 2k warm-up 2x5k@ Tely pace w/2 min recovery 2k cooldown
Thursday
Cross Train 60 minutes
Friday
Easy Run 10k 65-75% Max HR
Saturday
Easy Run 5k 60-70% Max HR
Sunday
Long Run workout 2k Easy 8k@Tely pace + 1k@10k Pace + 5k@Tely pace + 2k Easy
Week 11 (Monday, June 9 - Sunday, June 15, 2025)
Monday
Easy Run 8k 65-70% Max HR
Tuesday
Rest
Wednesday
Tempo Run 2k easy 8k @ Tely goal pace 2k easy 70-80% Max HR
Thursday
Easy Run 5k 60-70% Max HR
Friday
Easy Run 8k 65-75% Max HR w/8x20 sec sprints
Saturday
Cross Train
Sunday
Easy 16k 60-65% Max HR
Week 12 (Monday, June 16 - Sunday, June 22, 2025)
Monday
Easy Run 7k 65-70% Max HR
Tuesday
Cross Train 20 minutes
Wednesday
Dress rehersal run. 2k easy, 2k@Tely pace, 1k easy, 2k@Tely Pace
Thursday
Easy Run 5k 65-70% Max HR
Friday
Easy Run 5k w/8x20 sec sprints
Saturday
Rest
Sunday
Tely 10 Race Day