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
Date | Distance | Notes |
---|---|---|
27 Jul 2024 | 1h45m | Run in z1 |
3 Aug 2024 | 2h | Run in z1 |
10 Aug 2024 | 2h10m | Run in z1 |
17 Aug 2024 | 2h10m | Run in z1-2 |
24 Aug 2024 | 2h10m – 2h30m | Run in z1-2 |
31 Aug 2024 | 2h | Run in z1 |
7 Sep 2024 | 2h30m | Supported Long Run 30′ z1 20′ MP 30′ z1 40 mins alternating: 5′ MP/5′ 20s slower than MP 30′ z1 |
14 Sep 2024 | 1h30m | Run in z1-2 |
21 Sep 2024 | 2h30m – 3h | Supported 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 2024 | 2h | Run in z1-2 |
5 Oct 2024 | 2h10m | 20′ – 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 2024 | 1h10m – 1h20m | Run in z1 |
19 Oct 2024 | 20-30m | Run in z1 |
Half Marathon
Date | Distance | Notes |
---|---|---|
27 Jul 2024 | 1h45m | Run in z1 |
3 Aug 2024 | 1h45m | Run in z1 |
10 Aug 2024 | 1h55m | Run in z1 |
17 Aug 2024 | 1h55m | Run in z1-2 |
24 Aug 2024 | 1h25m | 25′ z1 3 x 10′ @ 10KP (z4) / 6′ Jog Recovery (z1) 30′ z1 |
31 Aug 2024 | 1h35m | Run in z1 |
7 Sep 2024 | 2h10m | Supported 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 2024 | 1h20m | Run in z1-2 |
21 Sep 2024 | 2h – 2h15m | Supported 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 2024 | 1h55m | Run in z1-2 |
5 Oct 2024 | 2h10m | 20′ – 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 2024 | 1h – 1h20m | Run in z1 |
19 Oct 2024 | 20′-30′ | Run in z1 |
10km / 5km
Date | Distance | Notes |
---|---|---|
27 July 2024 | 1h15m | Run in z1 |
3 Aug 2024 | 1h15m | Run in z1 |
10 Aug 2024 | 1h25m | Run in z1 |
17 Aug 2024 | 1h25m | Run in z1-2 |
24 Aug 2024 | 1h25m | 25′ z1 3 x 10′ @ 10K (z4) / 6′ Jog Recovery (z1) 30′ z1 |
31 Aug 2024 | 1h15m | Run in z1 |
7 Sep 2024 | 1h35m | Supported Long Run 20′ z1 3 x 20″ strides (5KP) / 1m rest 3km, 2km, 1km @ 10K (z4)/5′ jog recovery (z1) 10 min z1 7-10 x 90′ on (z3-4+)/30′ sec off (z1) 10′ z1 |
14 Sep 2024 | 1h10m | Run in z1-2 |
21 Sep 2024 | 2h – 2h30m | Supported 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 / back @ z3-4 (20-30″ difference) 15-30′ – z1 |
28 Sep 2024 | 1h25m | Run in z1-2 |
05 Oct 2024 | 2h10m | 20′ – z1 10′ – z2 2K (or 10′) @ HMP (z3) / 3′ jog recovery (z1) 3 x 1.5km (or 7′) @ 10km (z4)/3′ jog recovery (z1) 15′ – z1 |
12 Oct 2024 | 1h25m | Run in z1 |
19 Oct 2024 | 20′-30′ | Run in z1 |
20 October | Toronto Waterfront 5km |