So please ensure your safety and that of others and leave the music at home for celebrating after The Tely 10! Also, be mindful of social distancing practices.
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 hope this schedule helps get you through the event! Good luck with your training and see you at the start line! Good luck! Best of luck!
Jason White Personal Trainer. Therefore, x 0. 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. Hill Workouts: These days are designed to help build your running strength in your legs. But steep enough to be a challenge when you increase your pace. 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. If you train slow, you run slow.
Keep them comfortable. As I said above, you will be doing some workouts on these long runs. Hopefully this year we will be able to have a race before the Tely. If not, you can pick a day and run a 10k time trial at race effort to test your fitness level. So keep track of your workouts and your training in a running journal or log. This is a great way to see the numbers and track your progress.
Look at a route you did a few weeks back and see if you did it faster, or a speed session and see what the average pace was. All of these tools will show you your progress like a road map. Follow the route to the destination.
On race day, keep the headsets at home. It's a safety thing. Keep focused on the road, not your playlist! With everything trying to get back to normal, we still want to be respectful of social distancing practices. Just be mindful that they may want you to stay 6 feet away from them. I hope you enjoy the training. It will be different to hold the event in the fall this year. But it will give you a break from running in the heat of summer.
Good luck! Best of luck to you all! Jason White Personal Trainer. Therefore, x 0. 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. Hill Workouts: These days are designed to help build your running strength in your legs. But steep enough to be a challenge when you increase your pace. 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. Conversation with a running partner is easily maintained. Tempo Run: This run is done at or very close to your goal race pace. Go for a bike ride, swimming Get out and enjoy the outdoors and spend some time working on other areas of fitness.
The cross-training sessions are anywhere from 30 to 60 minutes over the course of the program. I also consider resistance training as cross-training too.
A part of strengthening a runner is hill repeats. For most of us, no matter what route we pick, there are hills. The Tely course has a few too. The Tely course has uphills and downhills over the 10 miles. The most known of all of them is the short steep hill just after you reach mile 7. To help with the hills, the first few workouts are hill workouts. These are time based, 2 minutes for each repeat. Here is how to do the workout.
Run up at a comfortably challenging pace. Be sure to jog down the hill, too, as it's a part of the workout. Focus on the downhill component. It's important to run the downhills as on the course, and you will also be managing downhill portions. So yes, the downhill is just as important as the uphill. The strength of doing hill workouts will get you ready for the next training phase, speed work. Speed training is good at all levels. You will become more efficient, your cardio system becomes stronger and your normal running pace becomes easier.
Intervals are meant to be run at an even pace, only a few seconds in the difference of each interval. Then you repeat this for 3 minutes, 2 minutes and 1 minute. All are run controlled at a 10k race pace or a pace that is a comfortable challenge for you. This is important so that you make each session consistent and get the most out of it. So find a nice flat place with little to no traffic. Roads are good as the footing is solid, and it is what you will be running on come Tely 10 day.
But if you prefer on the trails or a track, it's ok. You are still building strength and fitness. Tempo runs allow you to feel the pace you plan on running for the Tely or any distance event. You get to feel how your training is going, how your fitness has improved, thereby building confidence.
With that in mind, run the tempo controlled. What I mean is that you are not working really hard. It should only feel a little more challenging than an easy run pace. I also like to use these workouts to try what shoes, socks, shorts, etc. Pick an area with little traffic and a good running surface and give it a go.
With training, there must be rest.
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