Long Run Progression

Here is the Summer to Fall 2025 long run progression. This year we have included time based workouts that are recommended for marathoners with an anticipated race time greater than four hours. Check out this post to find out more. Time Base Workouts

The distances are based on an average pace of 4:45/km or a sub 3h 45min marathon.

We are working towards the Georgina Spring Fling Races on the 3rd May 2026.

For more information regarding running in zones check out this journal post. Running in Zones

Marathon
DateTimeDistance (km)ZoneNotes
10 Jan 20261h40m20-221Finish with 5 x10s run at 5-10km effort / 10s jog or walk
17 Jan 20261h50m22-251-2Run zone 1 until last 20 minutes and then drop pace to zone 2
24 Jan 20261h55m23-271Finish with 8 x 10s run at 5-10km effort / 10s jog or walk
31 Jan 20261h55m23-271-2Run zone 1 until last 20 mins and drop pace to zone 2. Finish with 8 x 20s run at 5-10km effort / 20s jog or walk
07 Feb 20262h00m24-271-2Run zone 1-2. Add in 5-8x 30-60s hills, moderate effort up / easy down
14 Feb 20262h10m26-291-2
21 Feb 20262h10m – 2h20m28-321-3Coach Supported Run
45 mins zone 1
20 mins MP
10 mins zone 1
10 x 2 mins on (10s faster MP) / 2 mins off (10s slower MP)
15 – 25 mins zone 1
28 Feb 20261h55m25-271-2Choose route with a few hills
07 March 20262h20m28-331-360 mins zone 1 (30-40s slower than MP)
20 mins MP
20 mins zone 1
20 mins MP
20 mins zone 1-2
14 March 20262h05m – 2h30m30-331-340 mins zone 1 (30-40s slower than MP)
20 mins MP
10 mins zone 1
20 mins MP
10 mins zone 1
5-10 sets 1 min on (HMP) / 1 min off (zone1)
15-30 mins zone 1+
21 March 20262h00m24-271Easy paced run
28 March 20262h30m30-351-3Coach supported run
30 mins zone 1 (30-40s slower than MP)
10 mins 5-10s slower than MP
10 mins zone 1
3 x 25 min (or 5k) at HMP-MP / 10 min zone 1
10 mins zone 1
04 April 20262h00m – 2h15m24-261Zone 1 run choosing hilly route
11 April 20262h30m – 3h00m30-361+Zone 1+
18 April 20261h10m – 1h30m14-181Zone 1
25 April 20261h00m – 1h10m12-161Zone 1
02 May 202620m4-5120 minute easy run shakeout

Half-Marathon
DateTimeDistance (km)ZoneNotes
10 Jan 20261h30m17-191Finish with 5 x 10s runs at 5-10km effort / 10s jog or walk
17 Jan 20261h35m17-201Finish with 10 x 10s at 5km effort / 10s jog or walk
24 Jan 20261h50m20-241Finish with 10 x 10s runs at 5km effort / 10s jog or walk
31 Jan 20261h50m20-241Finish with 10 x 20s runs at 5km effort / 30s jog or walk
07 Feb 20261h55m21-251-2Add in 5-8 x 30-60s hills, moderate up / easy down
14 Feb 20261h55m21-251-2Finish with 10 x 10 s runs at 5-10km effort / 10s jog or walk
21 Feb 20261h50m21-251-4Coach Supported Run
45 mins zone 1
15 mins of 20s at 5k effort / 20s jog or walk
5 mins zone 1
25 min progression: start zone 2 and end 4 to 4+ in last 2-5 mins
20 min zone 1
28 Feb 20261h45m20-231-2Choose a hilly route
7 March 20262h10m24-271-350 mins zone 1
10 mins zone 3
20 mins zone 1
15 sets of 1 min on (HMP) / 1 min off (zone 1)
20 mins zone 1
14 March 20262h10m24-271-340 mins zone 1
10 mins zone 3
10 mins zone 1
10 mins zone 3
10 mins zone 1
15 sets of 1 min on (HMP) / 1 min off (zone 1)
20 mins zone 1+
21 March 20261h55m18-231-2Zone 1-2 run
28 March 20262h05m22-271-330 mins zone 1
10 mins zone 3
5 mins zone 1
4 x 15 min (or 4k) at HMP / 8 min zone 1
5 min zone 1
04 April 20261h55m19-231-2Choose a hilly route
11 April 20261h55m19-231-2+Choose a hilly route
18 April 20261h20m15-181-430 mins zone 1-2
4k at zone 2-3
4k at zone 3-4
1-2k at zone 1
25 April 20261h00m – 1h10m13-161Zone 1 run
02 May 20260h20m120 min easy run shake out
5k / 10k
DateTimeDistance (km)ZoneNotes
10 Jan 20261h25m1Finish with 10 x 10s runs at 5-10km effort / 10s jog or walk
17 Jan 20261h25m1Finish with 10 x 10s runs at 5km effort / 10s jog or walk
24 Jan 20261h25m1Finish with 12 x 10s runs at 5km effort / 10s jog or walk
31 Jan 20261h25m1Finish with 12 x 10s runs at 5km effort / 10s jog or walk
07 Feb 20261h25m1-2Add in 8-10 x 30-45s hills moderate up and easy down
14 Feb 20261h39m1-3+40 mins zone 1
8 mins zone 3 (10s slower than 1/2 MP)
12 mins zone 1
6 sets: 2 min at HMP / 2 min easy jog
15 mins zone 1
21 Feb 20261h30m1-3+Coach Supported Run
30 mins zone 1
15 mins zone 3+ (10s slower than HMP)
10 mins zone 1
10 x 1 min on (HMP) / 1 min off (zone 1)
15 mins zone 1
28 Feb 20261h20m1-2Choose a hilly route
07 March 20261h40m1-330 mins zone 1
10 mins zone 3+ (10s slower than HMP)
10 mins zone 1
16 x 1 min on (HMP) / 1 min off (zone 1)
15-20 mins zone 1
14 March 20261h40m
1-330 mins zone 1
10 mins zone 3+
10 mins zone 1
16 x 1 min on (HMP) / 1 min off (zone 1)
15-20 mins zone 1
OR Race – Frigid 10k or Frosty 5k
21 March 20261h25m1-2Shorter easy run if racing indoor mile tomorrow
28 March 20261h30m1-2Coach Supported Run
20 mins zone 1
10 mins at HMP
10 mins zone 1
13 sets of 1 min on (10k pace) / 1 min off (easy)
10-15 mins zone 1
04 April 20261h00m – 1h20m1-430 mins zone 1
5-8km at zone 4 finishing strong last 3 minutes
1km easy cooldown
11 April 20261h25m1-2Choose hilly route.
Add toward end of run 10 x 10s pickups with 10s easy jog or walk breaks
18 April 20261h05m1-4+25 mins zone 1
3 mins zone 2-3
10-12 x 400 metres at zone 4+ / 60s easy jog
1km easy cooldown
25 April 20260h35m – 0h45m1-34-6 x 30s strides at 3km race pace / 45s walk towards end of run
02 May 20260h20m1Shake out run

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