Here is the summer to fall 2023 long run progression geared towards the Toronto Waterfront Races.

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

Marathon
DateDistanceNotes
Jul 2219kmEasy and steady
Jul 2923kmEasy – z1-2
Aug 522-24km10km (or 50′ ) easy
6-10 reps of 1′ marathon effort / 1′ easy (z1)
10km (or 50′ ) easy
Aug 1226kmEasy
Aug 1924km10km easy
6km moderate 15-25″/km slower than marathon effort
1km easy
3km moderate at marathon effort
4km easy
Aug 2628kmEasy – z1
Sep 223kmEasy – z1
Sep 930-32km8km zone 1 + 1km z2+
12 reps of 45 seconds moderate-hard (z3-4) and 15 seconds easy (z1)
2 minutes rest / jog
20 minutes steady marathon pace (z2+ or 3-)
8 minutes easy (z1)
2 reps of 3km (12-14mins) at half marathon effort (z3+) with 2 minutes of easy in between
6km z1-2
Sep 1618kmEasy – z1
Sep 2330-32km6km z1 + 1km z2+
3km at marathon effort
3km (alternate 2′ z3+ and 2′ z1-2)
2′ regroup then 5′ jog
20′ (alternate 4′ z1-2 and 4′ z3+)
8′ progression (3′ MP, 3′ HMP, 2′ 10kP)
2′ regroup then 5′ jog
6′ MP (if feeling good then 2-8″/km faster than MP)
3′ regroup
3-7km z1-2 cool down
Sep 3026kmEasy – z1
Oct 717-19kmEasy – z1
Oct 1420min shakeoutEasy
Oct 1542.2kmRace Day
Half Marathon
DateDistanceNotes
Jul 2215kmEasy – z1-2
Jul 2918kmEasy – z1-2
Aug 516-18km7km (or 50′ ) easy
6-10 reps of 1′ marathon effort / 1′ easy (z1)
7km (or 50′ ) easy
Aug 1220kmEasy – z1-2
Aug 1919km8km easy
5km moderate 10-20″/km slower than half-marathon effort
1km easy
2km at 10km effort
3km easy
Aug 2624kmEasy – z1-2
Sep 218kmEasy – z1-2
Sep 925-27km5km zone 1 + 1km zone 2+
12 reps of 45″ moderate-hard (z3-4) and 15″ easy (z1)
2′ rest / jog
16′ steady half-marathon effort
6′ easy (z1)
2km (8-10mins) at half-marathon effort (z3+)
6′ easy jog
6 reps of 90″ hard with 30″ easy jog
4km Easy – z1-2
Sep 1616kmEasy – z1-2
Sep 2324-25km4km z1 + 1km z2+
3km at marathon effort
2km (alternate 2′ z3+ and 2′ z1-2)
4′ regroup then 5′ jog
20′ (alternate 4′ z1-2 and 4′ z3+)
4′ at 10km race effort
4′ regroup then 5′ jog
4-5km (90″ at HMP then 30″ z1)
3′ regroup
2-4km z1-2 cool down
Sep 3021kmEasy – z1-2
Oct 717 – 19kmEasy – z1
Oct 1420min shakeoutEasy – z1
Oct 1521.1kmRace Day
10km / 5km
DateDistanceNotes
Jul 2212kmEasy – z1-2
Jul 2913kmEasy
Finish with 2x 1′ @ 10km effort with 1′ Jog
Aug 512-14km7km (or 50′ ) easy
6-10 reps of 1′ marathon effort / 1′ easy (zone 1)
4km (or 30′ ) easy
Aug 1213kmEasy – z1-2
Aug 1915km6km easy
3 x 8′ moderate pace (20″/km slower than 5km effort)
3′ easy running in between
3km easy
Aug 2614-16km7km (or 50′) easy
6-8 reps of 2′ at 10km effort and 1′ easy
4km (or 30′) easy
Sep 214kmEasy – z1-2
Sep 919km4km zone 1 + 1km zone 2+
12 reps of 45″ moderate-hard (z3-4) and 15″ easy (z1)
2′ rest / jog
7′ steady half-marathon effort
5′ steady 10km effort
6′ easy jog
6 reps of 90″ hard with 30″ easy jog
2-3km Easy – zone 1-2
Sep 1613kmEasy – z1-2
Sep 2317km3km z1 + 1km z2+
4km at HMP effort
4′ regroup then 5′ jog
20′ (alternate 4′ z1-2 and 4′ z3+)
4′ regroup then 5′ jog
4x(300m or 400m) with 1′ z1 jog in between
2km z1-2 cool down
Sep 3010-13km5km warmup
For 10 racers – 5km time trial in z4 (your 10km pace)
For 5km racers – 3km time trial in z5 (your 5km pace)
2-3km cooldown
Oct 710-13kmEasy – z1-2
Oct 1420min shakeoutEasy – z1
Oct 1515kmRace Day