Here is the Winter to Spring 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 on the 4th May 2025.
For more information regarding running in zones check out this journal post. Running in Zones
Marathon
| Date | Time | Distance (km) | Zone | Notes |
|---|---|---|---|---|
| 28 Dec 2024 | 1h35m | 21 | 1 | |
| 4 Jan 2025 | 1h45m | 21-23 | 1 | |
| 11 Jan 2025 | 1h50m | 23-24 | 1 | |
| 18 Jan 2025 | 1h55m | 23-26 | 1 | Finish with 10 x 10s run at 5 or 10km effort 10s jog/ walk/ recovery |
| 25 Jan 2025 | 2h00m | 26-27 | 1-2 | ADD in 5-10 x 30s hills (moderate up/ easy down) |
| 1 Feb 2025 | 2h10m | 27-30 | 1-2 | |
| 8 Feb 2025 | 1h45m | 21-24 | 1 | |
| 15 Feb 2025 | 1h55m | 24-26 | 1-2 | Hilly long run |
| 22 Feb 2025 | 2h30m | 30-33 | 1-3 | Coach Supported Run 40 mins z1 (30-40″ /km slower than MP). quick recovery/ fueling 20 mins z3 (low) MP 10 mins z1 20 mins z3 (low) MP 10 mins z1 10 sets of 1 min (400m) at 1/2 MP & 1 min (300m) recovery jog 30 mins z1+ |
| 1 Mar 2025 | 2h 1h15s | 26-27 13-15 | 1 1 | For those doing Chilly Half on 2nd Mar |
| 8 Mar 2025 | 2h | 26-28 | 1 | Hilly long run |
| 15 Mar 2025 | 2h30m | 32-34 | 1-3 | 40 mins z1 (30-40″/km slower than MP). 20 mins z2 (high) 5-10″/km slower than MP 10 mins z1 30 mins progression: 20 mins z3 (low) MP and then 10 mins 2-12s/km faster than MP 10 mins z1 3 sets of: alternating 4 mins (1/2 MP/ z3 high) and 4 mins z2 (1km on and 1km off) 10-20 mins z1 (cooldown). |
| 22 Mar 2025 | 2h | 27-28 | 1-2 | Hilly long run z1 first half and z2 for second half |
| 29 Mar 2025 | 1h10m – 1h20m | 14-17 | 1 | Easy Run before Around the Bay on Sunday |
| 5 Apr 2025 | 1h10m – 1h20m | 18-19 | 1 | Spring Runoff on Sunday |
| 12 Apr 2025 | 2h45 – 3h | 35-38 | 1-3 | Coach Supported Run 40 mins z1 (30-40″/km slower than MP). 40 mins z2 (5-10″/km slower than MP). 40 mins z3 (low) MP 10 mins z1 2 or 3 x 10 mins run like this: (5 mins z 3 (high/ 5-10″/km faster than MP) then 5 mins z 1) or alternate 1km / 1km 5-20 mins cooldown. |
| 19 Apr 2025 | 1h25m – 1h40m | 19-21 | 1-2 | Last 20-40 mins in z2 |
| 26 Apr 2025 | 1h-10m – 1h20m | 18-19 | 1 | Pick your Poison on Sunday |
| 3 May 2025 | 20m | 4 | 1 | Shake out – Georgina Marathon on Sunday |
| 10 May 2025 | 20m | 4 | 1 | Shake out – Sporting Life on Sunday |
| 17 May 2025 | 50m | 8 | 1 | |
| 24 May 2025 | 1h10m – 1h20m | 12 | 1 | Ottawa Marathon / Cabot Trail / Toronto 10km |
Half-Marathon
| Date | Time | Distance (km) | Zone | Notes |
|---|---|---|---|---|
| 28 Dec 2024 | 1h30m | 1 | ||
| 4 Jan 2025 | 1h45m | 21-23 | 1 | |
| 11 Jan 2025 | 1h45m | 21-23 | 1 | |
| 18 Jan 2025 | 1h50m | 22-25 | 1 | Finish with 10 x 10s run at 5 or 10km effort 10s jog/ walk/ recovery |
| 25 Jan 2025 | 1h55m | 24-26 | 1-2 | ADD in 5-10 x 30s hills (moderate up/ easy down) |
| 1 Feb 2025 | 2h10m | 27-30 | 1-2 | Finish with 10 x 10s run at 5 or 10km effort 10s jog/ walk/ recovery |
| 8 Feb 2025 | 1h30m | 18-20 | 1 | Finish with 10 x 10s run at 5 or 10km effort 10s jog/ walk/ recovery |
| 15 Feb 2025 | 1h45m | 20-23 | 1-2 | Hilly long run |
| 22 Feb 2025 | 2h10m | 25-28 | 1-3 | Coach Supported Run 40 mins z1 (30-40″ /km slower than MP). quick recovery/ fueling 10 mins z3 (low) MP 10 mins z1 20 mins z3 (low) MP 10 mins z1 15 sets of 1 min (400m) at 1/2 MP & 1 min (300m) recovery jog 20 mins z1+ |
| 1 Mar 2025 | 1h55m 1h10s | 25-26 12-14 | 1 1 | For those doing Chilly Half on 2nd Mar 2025 |
| 8 Mar 2025 | 1h55 | 26-28 | 1-2 | Hilly long run |
| 15 Mar 2025 | 2h05m | 27-29 | 1-3 | 40 mins z1 easy / steady. 30 mins progression: 20 mins z3 ( 2-8″/km slower than 1/2 MP and then 10 mins 2-8″/km faster than 1/2 MP 10 mins z1 4 sets of: alternating 4 mins (1/2 MP/ z3 high) and 4 mins z2 (1km on and 1km off) 10-15 mins z1 (cooldown). |
| 22 Mar 2025 | 1h50m | 25-26 | 1-2 | Hilly long run z1 first half and z2 for second half |
| 29 Mar 2025 | 1h – 1h10m | 12-15 | 1 | Easy Run before Around the Bay on Sunday |
| 5 Apr 2025 | 1h – 1h10m | 16-17 | 1 | Spring Runoff on Sunday |
| 12 Apr 2025 | 2h45 – 3h | 35-38 | 1-3 | Coach Supported Run 40 mins z1 (30-40″/km slower than HMP). 30 mins z3 (low) (5-15″/km slower than HMP). 10 mins z1 3 or 4 x 10 mins run like this: (5 mins z 3 (high/ 5-10″/km faster than HMP) then 5 mins z 1) or alternate 1km / 1km 5-10 mins cooldown. |
| 19 Apr 2025 | 1h10m – 1h20m | 17-19 | 1-2 | |
| 26 Apr 2025 | 1h – 1h20m | 16-19 | 1 | Pick your Poison on Sunday |
| 3 May 2025 | 20m | 4 | 1 | Shake out – Georgina Marathon on Sunday |
| 10 May 2025 | 20m | 4 | 1 | Shake out – Sporting Life on Sunday |
| 17 May 2025 | 50m | 8 | 1 | |
| 24 May 2025 | 1h – 1h20m | 10 | 1 | Ottawa Marathon / Cabot Trail / Toronto 10km |
5k / 10k
| Date | Time | Distance (km) | Zone | Notes |
|---|---|---|---|---|
| 28 Dec 2024 | 1h10m | 1 | ||
| 4 Jan 2025 | 1h15m | 1 | ||
| 11 Jan 2025 | 1h15m | 1 | Finish with 10 x 10s run at 5 or 10km effort 10s jog/ walk/ recovery | |
| 18 Jan 2025 | 1h25m | 1 | Finish with 10 x 10s run at 5 or 10km effort 10s jog/ walk/ recovery | |
| 25 Jan 2025 | 1h25m | 1-2 | ADD in 5-10 x 30s hills (moderate up/ easy down) | |
| 1 Feb 2025 | 1h30m | 1-2 | 30 mins z1 quick recovery/ fueling 10 mins z3 (high) (10″/km slower than 1/2MP) 10 mins z1 12 sets of 1′ on (1/2 MP) and 1′ off (recovery jog) 15-20 mins z1 | |
| 8 Feb 2025 | 1h15m | 1 | Finish with 10 x 10s run at 5 or 10km effort 10s jog/ walk/ recovery | |
| 15 Feb 2025 | 1h20m | 1-2 | Hilly long run | |
| 22 Feb 2025 | 1h40m | 1-3 | Coach Supported Run 30 mins z1. quick recovery/ fueling 10 mins z3 (high) (10″/km slower than 1/2MP) 10 mins z1 16 sets of 1 min (400m) at 1/2 MP & 1 min (300m) recovery jog 15-20 mins z1+ | |
| 1 Mar 2025 | 1h25m 1h10s | 1 1 | For those doing Chilly Half on 2nd Mar 2025 | |
| 8 Mar 2025 | 1h25 | 1-2 | Hilly long run Finish with 10 x 10s run at 5 or 10km effort 10s jog/ walk/ recovery | |
| 15 Mar 2025 | 1h30m | 1-3 | 20 mins z1 quick recovery/ fueling 10 mins z4 / = 1/2MP 10 mins z1 12 sets of 1′ on (10k effort) and 1′ off (recovery jog) 15-20 mins z1 | |
| 22 Mar 2025 | 1h30m | 1-4 | 20 mins z1 quick recovery/ fueling 10 mins z4 / = 1/2MP 10 mins z1 12 sets of 2′ on (10k effort) and 1′ off (recovery jog) 15-20 mins z1 | |
| 29 Mar 2025 | 1h10m | 1-4 | 20 mins z1 quick recovery/ fueling 10 mins z4 / = 1/2MP 10 mins z1 10 mins z4 / = 1/2MP + 3′ Z 5 15 mins z1 | |
| 5 Apr 2025 | Spring Runoff on Sunday | |||
| 12 Apr 2025 | 1h40 | 1-4 | Coach Supported Run 30 mins z1 (comfortable and easy) 10 mins z3 (5″/km slower than 1/2 MP). Optional: 10 mins z1/ or recovery and fueling. 4-5 x 10 mins run like this: (5 mins z 4 (10 km race pace) then 5 mins z 1). 5-10 mins cooldown. | |
| 19 Apr 2025 | 1h05m | 1 | ||
| 26 Apr 2025 | 40m | 1-4 | 20 mins Shake out for Bum Run on Sunday Sporting Life Workout: 2 x 8′ progression (from z2 first minute to zone 5 last minute) / 2′ recovery jog. Plus: 5x 2′ in 5km pace/ 90″ recovery jog | |
| 3 May 2025 | 40m | 1-4 | Sporting Life Workout: 3 x 5 mins in 10 km pace/ 90″ recovery jog. Plus: 5x 2′ in 5km pace/ 90″ recovery jog | |
| 10 May 2025 | 20m | 1 | Shake out + 4 x 10″ pickup/ 30″ walk. Sporting Life on Sunday | |
| 17 May 2025 | 40m | 1 | Toronto 10km / Cabot Workout: 4 x 4 mins in 10 km pace/ 90″ recovery jog. Plus: 5x 1′ in 5km pace/ 45″ recovery jog | |
| 24 May 2025 | 1h – 1h05m | 1 | Ottawa Marathon / Cabot Trail / Toronto 10km |