Here is the Summer to Fall 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 Toronto Waterfront Races on the 19th October 2025.
For more information regarding running in zones check out this journal post. Running in Zones
Marathon
| Date | Time | Distance (km) | Zone | Notes |
|---|---|---|---|---|
| 05 July 2025 | 1h55m | 23-26 | 1 | Finish with 10 x10s run at 5 to 10km effort / 10s jog or walk |
| 12 July 2025 | 2h00m | 26-27 | 1-2 | Add in 5-8 x 30s hills (moderate up/easy down) |
| 19 July 2025 | 2h10m | 27-29 | 1-2 | |
| 26 July 2025 | 2h10m | 29-30 | 1-2 | Spend a little more time at zone 2 to nudge your mileage up from last week. |
| 02 Aug 2025 | 1h55m | 25-26 | 1-2 | Choose a hilly route |
| 09 Aug 2025 | 2h20m | 28-33 | 1-3 | 60 mins zone 1 (30-40s slower than MP) 20 mins zone 3 (MP) 20 mins zone 1 20 mins zone 3 20 mins zone 1-2 |
| 16 Aug 2025 | 2h00m | 24-27 | 1 | |
| 23 Aug 2025 | 2h30m | 30-33 | 1-3+ | 40 mins zone 1 20 mins zone 3 (MP) 10 mins zone 1 20 mins zone 3 10 mins zone 1 10 sets of ins/outs – 1 min at HMP / 1 min easy jog 30 mins zone 1 |
| 30 Aug 2025 | 2h00m – 2h15m | 26-29 | 1 | Choose a hilly route |
| 06 Sept 2025 | 2h30m – 2h35m | 31-33 | 1-3 | Coach Supported Run 30 mins zone 1 10 mins zone 2 (5-10s slower than MP) 10 mins zone 1 3 sets of 25 mins (or 5km) HMP to MP effort with 10 mins zone 1 between 5-10 mins zone 1 |
| 13 Sept 2025 | 1h40m – 1h50m | 20-24 | 1 | |
| 20 Sept 2025 | 1h10m – 1h20m | 18-19 | 1 | |
| 27 Sept 2025 | 2h45m – 3h00m | 35-38 | 1-3+ | Coach Supported Run 35 to 45 mins zone 1 10 mins zone 2 (0-10s slower than MP) 10 mins zone 1 60 mins (3 sets): 10 mins zone 2 (10s slower than MP) and 10 mins zone 3 (10s faster than MP) 10 mins zone 1 20 mins on for 1 min (10km to HMP) / off for 1 min (zone 1) 20 mins zone 1 |
| 04 Oct 2025 | 1h35m – 1h40m | 20-22 | 1-2 | Run last 20 to 40 mins at zone 2 |
| 11 Oct 2025 | 1h10m | 14 | 1 | |
| 18 Oct 2025 | 20 mins | 4-4.5 | 1-2 | Shake out run ready for Toronto Marathon on Sunday |
Half-Marathon
| Date | Time | Distance (km) | Zone | Notes |
|---|---|---|---|---|
| 05 July 2025 | 1h50m | 20-21 | 1 | Finish with 10 x 10s runs at 5 to 10km effort / 10s jog or walk |
| 12 July 2025 | 1h55m | 20 | 1-2 | Add in 5-8 x 30s hills (moderate up/easy down) |
| 19 July 2025 | 1h55m | 20-22 | 1-2 | Finish with 10 x 10s runs at 5 to 10km effort / 10s jog or walk |
| 26 July 2025 | 1h55m | 20-22 | 1-2 | Finish with 10 x 10s runs at 5 to 10km effort / 10s jog or walk |
| 02 Aug 2025 | 1h45m | 19-21 | 1-2 | Choose a hilly route |
| 09 Aug 2025 | 2h10m | 24-26 | 1-3 | 50 mins zone 1 10 mins zone 3 20 mins zone 1 15 sets: 1 min at HMP / 1 min easy 20 mins zone 1 |
| 16 Aug 2025 | 1h55m | 20 | 1-2 | |
| 23 Aug 2025 | 2h10m | 24-26 | 1-3 | 40 mins zone 1 10 mins zone 3 10 mins zone 1 10 mins zone 3 10 mins zone 1 15 sets: 1 min at HMP / 1 min easy 15to 20 mins zone 1 |
| 30 Aug 2025 | 1h55m | 20-22 | 1-2 | Choose a hilly route |
| 06 Sept 2025 | 2h05m | 25-26 | 1-3 | Coach Supported Run 30 mins zone 1 10 mins zone 3 5 mins zone 1 3 sets of 20 mins (or 4km) HMP with 8 mins zone 1 between 5 minutes zone 1 |
| 13 Sept 2025 | 1h10m – 1h30m | 14-18 | 1 | |
| 20 Sept 2025 | 1h00m – 1h10m | 12-14 | 1 | |
| 27 Sept 2025 | 2h00m | 23-26 | 1-3+ | Coach Supported Run 30 mins zone 1 30 mins 5-15s slower than HMP 10 mins zone1 30 mins alternating 1 min at 10km to HMP / 1 min easy 20 mins zone 1 |
| 04 Oct 2025 | 1h00m – 1h20m | 12-16 | 1 | |
| 11 Oct 2025 | 1h10m | 12 | 1 | |
| 18 Oct 2025 | 20m | 4-4.5 | 1 | Shake out run ready for Toronto Half Marathon on Sunday |
5k / 10k
| Date | Time | Distance (km) | Zone | Notes |
|---|---|---|---|---|
| 05 July 2024 | 1h25m | 1 | Finish with 10 x 10s runs at 5 to 10km effort / 10s jog or walk | |
| 12 July 2025 | 1h25m | 1-2 | Add in 5-10 x 30s hills (moderate up/easy down) | |
| 19 July 2025 | 1h30m | 1-3 | 40 mins zone 1 8 mins zone 3 12 mins zone1 6 sets: 2 mins at HMP / 2 mins easy jog 15 mins zone 1 | |
| 26 July 2025 | 1h30m | 1-3 | 30 mins zone 1 10 mins zone 3 10 mins zone 1 12 sets: 1 min at HMP / 1 min easy jog 15 mins zone 1 | |
| 02 Aug 2025 | 1h20m | 1-2 | ||
| 09 Aug 2025 | 1h40m | 1-3 | 30 mins zone 1 10 mins zone 3 10 mins zone 1 16 sets: 1 min at HMP / 1 min easy jog 15-20 mins zone 1 | |
| 16 Aug 2025 | 1h25m | 1-2 | ||
| 23 Aug 2025 | 1h40m | 1-2 | 30 mins zone 1 10 mins zone 3 10 mins zone 1 16 sets: 1 min at HMP / 1 min easy jog 15-20 mins zone 1 | |
| 30 Aug 2025 | 1h25m | 1-3 | Choose a hilly route Finish with 10 x 10s runs at 5 to 10km effort / 10s jog or walk | |
| 06 Sept 2025 | 1h30m | 1-4 | Coach Supported Run 20 mins zone 1 10 mins zone 4 (10k to HMP) 10 mins zone 1 13 sets: 1 min at 10km pace / 1 min easy jog 10-15 mins zone 1 | |
| 13 Sept 2025 | 1h10m | 1-4 | 20 mins zone 1 10 mins zone 4 10 mins zone 1 10 mins zone 4 followed by 3 mins zone 5 15 mins zone 1 | |
| 20 Sept 2025 | 1h00m | 1-2 | ||
| 27 Sept 2025 | 1h40m | 1-4 | Coach Supported Run 30 mins zone 1 10 mins zone 3 10 mins zone 1 4-5 x 10 mins run like this: 5 mins at 10km pace / 5 mins easy jog 5-10 mins zone 1 | |
| 04 Oct 2025 | 1h05m | 1 | ||
| 11 Oct 2025 | 1h05m | 2 | ||
| 18 Oct 2025 | Athletics Ontario 5km Road Championships |