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
| Date | Distance | Notes |
|---|---|---|
| Jul 22 | 19km | Easy and steady |
| Jul 29 | 23km | Easy – z1-2 |
| Aug 5 | 22-24km | 10km (or 50′ ) easy 6-10 reps of 1′ marathon effort / 1′ easy (z1) 10km (or 50′ ) easy |
| Aug 12 | 26km | Easy |
| Aug 19 | 24km | 10km easy 6km moderate 15-25″/km slower than marathon effort 1km easy 3km moderate at marathon effort 4km easy |
| Aug 26 | 28km | Easy – z1 |
| Sep 2 | 23km | Easy – z1 |
| Sep 9 | 30-32km | 8km 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 16 | 18km | Easy – z1 |
| Sep 23 | 30-32km | 6km 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 30 | 26km | Easy – z1 |
| Oct 7 | 17-19km | Easy – z1 |
| Oct 14 | 20min shakeout | Easy |
| Oct 15 | 42.2km | Race Day |
Half Marathon
| Date | Distance | Notes |
|---|---|---|
| Jul 22 | 15km | Easy – z1-2 |
| Jul 29 | 18km | Easy – z1-2 |
| Aug 5 | 16-18km | 7km (or 50′ ) easy 6-10 reps of 1′ marathon effort / 1′ easy (z1) 7km (or 50′ ) easy |
| Aug 12 | 20km | Easy – z1-2 |
| Aug 19 | 19km | 8km easy 5km moderate 10-20″/km slower than half-marathon effort 1km easy 2km at 10km effort 3km easy |
| Aug 26 | 24km | Easy – z1-2 |
| Sep 2 | 18km | Easy – z1-2 |
| Sep 9 | 25-27km | 5km 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 16 | 16km | Easy – z1-2 |
| Sep 23 | 24-25km | 4km 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 30 | 21km | Easy – z1-2 |
| Oct 7 | 17 – 19km | Easy – z1 |
| Oct 14 | 20min shakeout | Easy – z1 |
| Oct 15 | 21.1km | Race Day |
10km / 5km
| Date | Distance | Notes |
|---|---|---|
| Jul 22 | 12km | Easy – z1-2 |
| Jul 29 | 13km | Easy Finish with 2x 1′ @ 10km effort with 1′ Jog |
| Aug 5 | 12-14km | 7km (or 50′ ) easy 6-10 reps of 1′ marathon effort / 1′ easy (zone 1) 4km (or 30′ ) easy |
| Aug 12 | 13km | Easy – z1-2 |
| Aug 19 | 15km | 6km easy 3 x 8′ moderate pace (20″/km slower than 5km effort) 3′ easy running in between 3km easy |
| Aug 26 | 14-16km | 7km (or 50′) easy 6-8 reps of 2′ at 10km effort and 1′ easy 4km (or 30′) easy |
| Sep 2 | 14km | Easy – z1-2 |
| Sep 9 | 19km | 4km 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 16 | 13km | Easy – z1-2 |
| Sep 23 | 17km | 3km 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 30 | 10-13km | 5km 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 7 | 10-13km | Easy – z1-2 |
| Oct 14 | 20min shakeout | Easy – z1 |
| Oct 15 | 15km | Race Day |