Long Run Progression

Here is the Summer to Fall 2024 long run progression geared towards the Toronto Waterfront Marathon.

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

Marathon
DateDistanceNotes
27 Jul 20241h45mRun in z1
3 Aug 20242hRun in z1
10 Aug 20242h10mRun in z1
17 Aug 20242h10mRun in z1-2
24 Aug 20242h10m – 2h30mRun in z1-2
31 Aug 20242hRun in z1
7 Sep 20242h30mSupported Long Run
30′ z1
20′ MP
30′ z1
40 mins alternating: 5′ MP/5′ 20s slower than MP
30′ z1
14 Sep 20241h30mRun in z1-2
21 Sep 20242h30m – 3hSupported Long Run
30′ – z1 (on your own)
2 x 2′ @ HMP (z3) / 30s recovery
10′ -z1
30′ @ MP (z2-3)
20′ – z1)
40′ – 1km @ z1-2 / 1km @ z3-4 (20-30″ difference)
15-30′ – z1
28 Sep 20242hRun in z1-2
5 Oct 20242h10m20′ – z1
10′ – z2
2 x 2K (or 10′) @ MP (z2) / 3′ jog recovery (z1)
3′ -z1
4 x 2K (or 10′) @ HMP (z3) / 3′ jog recovery (z1)
15′ – z1
12 Oct 20241h10m – 1h20mRun in z1
19 Oct 202420-30mRun in z1
20 October Toronto Waterfront Marathon
Half Marathon
DateDistanceNotes
27 Jul 20241h45mRun in z1
3 Aug 20241h45mRun in z1
10 Aug 20241h55mRun in z1
17 Aug 20241h55mRun in z1-2
24 Aug 20241h25m25′ z1
3 x 10′ @ 10KP (z4) / 6′ Jog Recovery (z1)
30′ z1
31 Aug 20241h35mRun in z1
7 Sep 20242h10mSupported Long Run
20′ z1
20′ @ MP
10′ z1
2 x 20′ – alternating 2′ @ 10KP / 2′ @ 20-25″ slower than 10KP. 10′ easy jog between.
20m z1
14 Sep 20241h20mRun in z1-2
21 Sep 20242h – 2h15mSupported Long Run
20′ – z1 (on your own)
2 x 2′ @ HMP (z3) / 30s recovery
10′ -z1
30′ @ MP (z2-3)
20′ – z1
40′ – 1km out @ z1-2 / 1km @ z3-4 (20-30″ difference)
10-20′ – z1
28 Sep 20241h55mRun in z1-2
5 Oct 20242h10m20′ – z1
10′ – z2
2 x 2K (or 10′) @ MP (z2-3) / 3′ jog recovery (z1)
3 -4 x 1.5km (or 8′) @ HMP (z3-4) / 3′ jog recovery (z1)
15′ – z1
12 Oct 20241h – 1h20mRun in z1
19 Oct 202420′-30′Run in z1
20 October Toronto Waterfront Half Marathon
10km / 5km
DateDistanceNotes
22 July 20241h15mRun in z1
22 Jul 20241h15mRun in z1
5 Aug 20241h25mRun in z1
12 Aug 20241h25mRun in z1-2
19 Aug 20241h25m25′ z1
2 x 16′ @ 10K (z4) / 6′ Jog Recovery (z1)
30′ z1
26 Aug 20241h15mRun in z1
2 Sep 202420′ z1
3 x 20″ strides (5KP) / 1m rest
9 Sep 20241h10mRun in z1-2
16 Sep 20242h – 2h30mSupported Long Run
30′ – z1 (on your own)
2 x 2′ @ HMP (z3) / 30s recovery
10′ -z1
30′ @ MP (z2-3)
20′ – z1)
40′ – 1km out @ z1-2 / back @ z3-4 (20-30″ difference)
15-30′ – z1
23 Sep 20241h25mRun in z1-2
30 Sep 20242h10mSupported Long Run
20′ – z1
10′ – z2
2 x 2K (or 10′) @ MP (z2) / 3′ jog recovery (z1)
10′ -z1
4 x 2K (or 10′) @ HMP (z3) / 3′ jog recovery (z1)
15′ – z1
7 Oct 20241h25mRun in z1
14 Oct 2024