Your week-to-week training guide to get the most of out this year's race
Runners make their way up the dreaded "hill" on Cornwall Avenue during 90th running of the Tely 10 in 2017.Get ready for this year's Telegram 10-Mile Road Race — set for a new date on June 25 — with this 12-week training guide.=220 – : This formula is used to help determine your effort level based on how fast your heart is beating. Example: 30-year-old runner: 220 – =190. Therefore, your heart rate should be at 190 x =123 beats per minute .
The Hill shouldn’t be too steep, but steep enough to be a challenge when you increase your pace. . After completing the hill, jog back down to the bottom at a steady pace . Repeat for a number of repetitions suggested.: These workouts are key to improving your running. Each workout will increase your ability to run at an increased pace for longer. .: It doesn’t require a lot of effort to maintain the pace. Conversation with a running partner is easily maintained.
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