Here is the winter to spring 2024 long run progression geared towards the Mississauga Marathon.
For more information regarding running in zones check out this journal post. Running in Zones
Marathon
| Date | Distance | Notes |
|---|---|---|
| Jan 27 | 18km | Easy and steady |
| Feb 3 | 22km | Easy – z1-2 Finish with 5 x 1′ @ 10 race pace with 1 min jog 5 minute jog |
| Feb 10 | 22-24km | 10km (or 50′ ) easy 8 reps of 2′ marathon effort / 1′ easy (z1) 10km (or 50′ ) easy |
| Feb 17 | 24-26km | 12km (or 50′ ) easy 8 reps of 2′ marathon effort / 1′ easy (z1) 10km (or 50′ ) easy |
| Feb 24 | 26-28km | Harriers supported long run 8km / 35′ – z1 40-54 mins (approx 7-10km) in and outs: changing pace every 3′ 3′ – z1-2 and 3′ – z3 or z3+ (about 10-12″/km slower than marathon pace then 6-10″/km faster than marathon pace) 5 minutes regroup, rest, fuelling 8-10km – z1/2 running and cool down |
| Mar 2 | 18km | Easy – z1 |
| Mar 9 | 30-32km | Marathon specific long run 9km – z1 then 1km z2+ 12-15 reps of 90″ – z3 (half-marathon effort) and 30″ – z1 (jog) 10′ – z1 (jog) 6-10 reps of 90″ – z3 (half-marathon effort) and 30″ – z1 (jog) 6km – z1/2 running |
| Mar 16 | 23-25km | Easy – z1 |
| Mar 23 | 28km | Easy – z1 |
| Mar 24 | 30/32 | Around the Bay |
| Mar 30 | 18km | Easy – z1 |
| Apr 6 | 30-34km | Harriers supported run 6km z1 + 1km z2+ 4-5 reps of 4km tempo runs with 1km jog #1 – Marathon Pace #2 – Marathon Pace #3 – Marathon pace or 2-5″/km faster #4 – Marathon pace or 2-10″/km faster #5 – Marathon pace 5′ regroup, rest, fueling 1-4km – z1 cooldown |
| Apr 13 | 17-19km | Easy – z1 |
| Apr 20 | 13-16km | Easy – z1 |
| Apr 28 | 42.2km | Race Day |
Half Marathon
| Date | Distance | Notes |
|---|---|---|
| Jan 27 | 15km | Easy – z1-2 |
| Feb 3 | 17km | Easy – z1-2 Finish with 5 x 1′ @ 10 race pace with 1 min jog 5 minute jog |
| Feb 10 | 16km | 7km (or 50′ ) easy 10 reps of 1′ half-marathon effort / 1′ easy (z1) 5km (or 40′ ) easy |
| Feb 17 | 18km | Easy – z1-2 |
| Feb 24 | 19-20km | Harriers supported long run 6km / 30′ – z1 34-40 mins (approx 6.5-8km) in and outs: changing pace every 3′ 3′ – z1-2 and 3′ – z3 or z4- (about 10-12″/km slower than marathon pace then 10-12″/km faster than marathon pace ) 5 minutes regroup, rest, fuelling 5-6km – z1/2 running and cool down |
| Mar 2 | 15km | Easy – z1-2 |
| Mar 9 | 18km | Half marathon specific long run 7km – z1 then 1km z2+ 10-12 reps of 90″ – z3 (half marathon effort) and 30″ – z1 (jog) 10′ – z1 (jog) 6 reps of 90″ – z4 (half-marathon effort) and 30″ – z1 (jog) 6km – z1/2 running |
| Mar 16 | 17-20km | Easy – z1-2 |
| Mar 23 | 22km | Easy – z1-2 |
| Mar 24 | 30/32/km | Around the Bay |
| Mar 30 | 16km | Easy – z1-2 |
| Apr 6 | 22-24km | Harriers supported run 4km – z1 and 1km -z2+ 4 reps of 3km tempo runs with 1km easy jog #1 – 3km @ Marathon pace #2 – 3km @ Half marathon race pace #3 – 3km @ Half marathon race pace #4 – 3km @ 10km race pace 5′ regroup, rest and fueling 2-4km -z1 cooldown |
| Apr 13 | 17km | Easy – z1-2 |
| Apr 20 | 10 – 15km | Easy – z1 |
| Apr 28 | 21.1km | Race Day |
10km / 5km
| Date | Distance | Notes |
|---|---|---|
| Jan 27 | 12km | Easy – z1-2 |
| Feb 3 | 13km | Easy – z1-2 Finish with 2x 1′ @ 10km effort with 1′ Jog 5′ jog |
| Feb 10 | 12-14km | 6km (or 50′ ) easy 10 reps of 1′ 10km effort / 1′ easy (zone 1) 4km (or 30′ ) easy |
| Feb 17 | 13km | Easy – z1-2 |
| Feb 24 | 15-16km | Harriers supported long run 4km / 25′ – z1 30 mins (approx 6.5-8km) in and outs: changing pace every 3′ 3′ – z1-2 and 3′ – z3 or z4- (about 10-12″/km slower than marathon pace) 5 minutes regroup, rest, fuelling 5-6km – z1/2 running and cool down |
| Mar 2 | 14-16km | 6km (or 50′) easy 6-10 reps of 90″ at 10km effort and 30″ easy 3km (or 50′) easy |
| Mar 9 | 19km | 5km/10km specific long run 4km – z1 then 1km z2+ 8-10 reps of 90″ – z4 (10km effort) and 30″ – z1 (jog) 10′ – z1 (jog) 6 reps of 90″ – z4 (half-marathon effort) and 30″ – z1 (jog) 6km – z1/2 running |
| Mar 16 | 14km | Easy – z1-2 |
| Mar 23 | 16-19km | Specific long run 4-5km zone 1 + 1km zone 2+ 6 reps of 45″ moderate-hard (z4) and 15″ easy (z1) 10′ jog 2 sets of; 7′ steady half-marathon effort / 5′ steady 10km effort / 5′ easy jog 2-3km Easy – zone 1-2 |
| Mar 30 | 16km | Easy – z1-2 |
| Apr 6 | 17km | Harriers supported run 3km – z1 and 1km -z2+ 4 reps of 2km tempo runs with 1km easy jog #1 – 2km @ Half marathon pace #2 – 2km @ 10km race pace #3 – 2km @ 10km race pace #4 – 2km @ 10km race pace 5′ regroup, rest and fueling 2-4km -z1 cooldown |
| Apr 13 | 10-15km | Easy – z1 |
| Apr 20 | 8-12km | Easy – z1 |
| Apr 28 | 5km | Race Day |