Here is the spring 2023 long run progression geared towards the Georgina Spring Marathon
For more information regarding running in zones check out this journal post. Running in Zones
Marathon
| Date | Distance | Notes |
|---|---|---|
| Jan 07 | 19km | Easy and steady |
| Jan 14 | 21km | Easy |
| Jan 21 | 23km | Easy |
| Jan 28 | 24km | 10km easy 8km moderate (15-25s / km slower than marathon pace) 6km easy |
| Feb 04 | 26km | Easy |
| Feb 11 | 2 Hours | 30 minutes social run – zone 1 15 minutes zone 2/3 (10 seconds slower than marathon pace) 5 minutes easy – zone 1 15 minutes zone 3/4 (10 seconds faster than marathon pace) 10 minutes easy – zone 1 30 minutes in/outs: 3 minutes zone 2/3, 3 minutes zone 3/4 10 to 20 minutes social run – zone 1 |
| Feb 18 | 28km | Easy |
| Feb 25 | 22km | Easy |
| Mar 05 | 21km | Chilly Half Marathon |
| Mar 11 | 26km | 10km easy 12 -13km or 60 minutes alternating every 5 minutes between MP and 20-25 seconds slower then MP. 4km easy |
| Mar 18 | 28km | Easy |
| Mar 26 | 30km | Around The Bay |
| Apr 01 | 24km | Easy |
| Apr 08 | 26 – 28km | Easy |
| Apr 15 | 32 – 36km | 8km – zone 1 3 sets of 6km (18km) with 2km or 10 to 12 minutes easy between each 6km done like this… 2km 3 to 10 seconds slower than MP 2km at MP 2km 3 to 7 seconds faster than MP 2 to 6km easy to finish |
| Apr 22 | 85 – 95 minutes | Easy |
| Apr 30 | 60 minutes | Easy Mid-part: 10 minute of MP |
| May 06 | Georgina Spring Fling Marathon |
Half Marathon
| Date | Distance | Notes |
|---|---|---|
| Jan 07 | 15km | Easy and steady |
| Jan 14 | 16km | Easy |
| Jan 21 | 17km | Easy |
| Jan 28 | 18km | 8km easy 6km moderate (25s / km slower than half-marathon pace) 2km easy |
| Feb 04 | 18km | Easy |
| Feb 11 | 1hr 45 mins | 30 minutes social run – zone 1 15 minutes zone 2/3 (15 – 20 seconds slower than half marathon pace) 5 minutes easy – zone 1 10 minutes zone 3/4 (half marathon pace) 10 minutes easy – zone 1 30 minutes in/outs: 3 minutes zone 2/3, 3 minutes zone 3/4, – efforts as above. 5 minutes social run – zone 1 |
| Feb 18 | 20km | Easy |
| Feb 25 | 20km | Easy |
| Mar 05 | 21km | Chilly Half Marathon |
| Mar 11 | 22km | 10km – Easy 11km or 50 minutes alternating every 5 minutes between HMP and 25 seconds slower than HMP. 1km – easy |
| Mar 18 | 18km | Easy |
| Mar 26 | 15km or 30km | Around the Bay |
| Apr 01 | 19km | Easy |
| Apr 08 | 20- 23km | Easy Mid-part: 5 sets of 2 minutes medium hard and 2 minute easy float |
| Apr 15 | 27km | 7km – zone 1 3 sets of 5km (15km) with 2km or 10 to 12 minutes easy between each 5km done like this… 2km 8 to 10 seconds slower than HMP 2km at HMP 1km 3 to 5 seconds faster than HMP 1km – zone 1 to finish |
| Apr 22 | 75 to 80 mins | Easy |
| Apr 30 | 50 mins | Easy Mid-part: 10 minutes of HMP |
| May 06 | Georgina Spring Fling Half Marathon | |
| Mississauga HM runners. Do a two week taper. Do April 30th workout on April 22nd. |
10km / 5km
| Date | Distance | Notes |
|---|---|---|
| Jan 07 | 12km | Easy and steady |
| Jan 14 | 13km | Easy |
| Jan 21 | 13km | 8km easy 4 sets of 2 mins hard, 2 mins easy done like this 2 minutes at 10 seconds lower than 10km pace 2 minutes easy 1km easy to finish |
| Jan 28 | 15km | 5km – easy 12 minutes at zone 3, (20 seconds slower than 5 – 10km pace) 5 minutes – easy 12 minutes at zone 3, (20 seconds slower than 5 – 10km pace) 2km – easy |
| Feb 04 | 14km | Easy |
| Feb 11 | 1 hr 25 mins | 30 min easy 15 min at zone 3 (10 seconds slower than 10km pace) 5 min easy 10 min at zone 4 (2 – 6 seconds slower than 10km pace) 5 min easy 15 min in/outs: alternate 3 minutes at zone 2/3 and 3 minutes at zone 3/4 5 min easy to finish |
| Feb 18 | 16km | Easy |
| Feb 25 | 13km | Progression run: 6km easy 3km zone 2 -3 (HM pace) 2km zone 3-4 (10km pace) 3km easy |
| Mar 05 | 15km | Easy |
| Mar 11 | 16km | 7km – Easy 8km – alternating 4 mins at 10km pace / 4 minutes easy (30s slower than 10km pace) 1km – easy |
| Mar 18 | 14km | Easy |
| Mar 26 | 10 to 12km | 12 sets 500m Start 1st interval at 10km pace Each subsequent interval 1 second faster 60 seconds rest between each interval |
| Apr 01 | 5 or 8km | Race – Spring Runoff |
| Apr 08 | 15km | Easy Midpart: 10 reps of 1 minute medium hard/1 minute easy float. |
| Apr 15 | 1 hr 15 min | 6km – zone 1 2km 10 second slower than 10km pace 2km at 10km pace 2km 10 second slower than 10km pace 2km at 10km pace 2km easy 2km at 10km pace 2 to 3km – easy to finish |
| Apr 22 | 60 min | Easy |
| Apr 30 | 5km | Race – The Bum Run |