Here is the fall 2022 long run progression geared towards the Toronto Waterfront Marathon / Half-marathon / 10km / 5km.
For more information regarding running in zones check out this journal post. Running in Zones
Marathon
| Date | Distance | Notes |
|---|---|---|
| Jun 25 | 20km | Easy and steady |
| Jul 2 | 22km | Easy |
| Jul 9 | 24km | Easy |
| Jul 16 | 24km | 10km easy 8km moderate (15-25s / km slower than marathon) 6km easy |
| Jul 23 | 26km | Easy |
| Jul 30 | 25km | 10km easy 10km alternating 4 mins marathon pace / 4 mins easy (25-30s / km slower than marathon) 5km easy |
| Aug 6 | 28km | Easy |
| Aug 13 | 30km | 5km – zone 1 4km – zone 2 (25s / km slower than marathon pace 3km – zone 3 (marathon pace) 2km – zone 1 5km – zone 2 4km – zone 3 (marathon pace) 3km – zone 1 2km – zone 3 (marathon pace) 2km – zone 1 |
| Aug 20 | 26km | Easy |
| Aug 27 | 29km | 5km – zone 1 6km – zone 3 (marathon pace) 2km – zone 1 5km – zone 3 (marathon pace) 1km – zone 1 3km -zone 3-4 (half marathon pace) 1km – zone 1 2km – zone 3-4 (half marathon pace) 4km – zone 1 |
| Sep 3 | 28km | Easy |
| Sep 10 | Approx 32km | 5km – zone 1 4-5km – zone 3 (marathon pace) 1km or 5-6 min easy 4-5km – zone 3 (marathon pace) 1km or 5-6 min easy 4-5km – zone 3-4 (half marathon pace) 1km or 5-6 min easy 4-5km – zone 3-4 (half marathon pace) 5km – zone 1 |
| Sep 17 | 28km | Easy |
| Sep 24 | Approx 34km | 5-6km – zone 1 9-11km – zone 3 (marathon pace) 9-11km – zone 3-4 (half marathon pace) 4-5km – zone 1 |
| Oct 1 | 24km | |
| Oct 8 | 18km |
Half Marathon
| Date | Distance | Notes |
|---|---|---|
| Jun 25 | 15km | Easy and steady |
| Jul 2 | 16km | Easy |
| Jul 9 | 17km | Easy |
| Jul 16 | 18km | 8km easy 6km moderate (25s / km slower than half-marathon pace) 2km easy |
| Jul 23 | 18km | Easy |
| Jul 30 | 18km | 7km easy 8km alternating 2 mins half-marathon pace / 4 mins easy (25-30s / km slower than half-marathon pace) 3km easy |
| Aug 6 | 20km | Easy |
| Aug 13 | 21km | 5km – zone 1 2km – zone 2 (25s / km slower than marathon pace 2km – zone 3 (marathon pace) 2km – zone 4 (half-marathon pace) 2km – zone 1 5km – alternating 1 minute at half-marathon pace / 1 minute easy (30-35s / km slower than half-marathon pace) 3km – zone 1 |
| Aug 20 | 17km | Easy |
| Aug 27 | 22km | 7km – Easy 8km – alternating 4mins at half-marathon pace / 4 minutes easy (25-30s slower than half-marathon pace) 2km – easy 2km – z3-4 (half-marathon pace) 3km – easy |
| Sep 3 | 18km | Easy |
| Sep 10 | Approx 22km | 5km – zone 1 3km – zone 4 (half-marathon pace) 1km or 5-6 min easy 3km – zone 4 (half-marathon pace) 1km or 5-6 min easy 3km – zone 4 (half-marathon pace) 1km or 5-6 min easy 3km – zone 4 (half-marathon pace) 2km – zone 1 |
| Sep 17 | 19km | Easy |
| Sep 24 | Approx 23km | 5km – zone 1 2km – at half-marathon pace 1km – zone 1 4km – at half-marathon pace 1km – zone 1 4km – at half-marathon pace 1km – zone 1 2km – at half-marathon pace 2km – zone 1 |
| Oct 1 | 20km | |
| Oct 8 | 16km |
10km / 5km
| Date | Distance | Notes |
|---|---|---|
| Jun 25 | 12km | Easy and steady |
| Jul 2 | 13km | Easy |
| Jul 9 | 15km | Easy |
| Jul 16 | 15km | 5km – easy 3km – moderate (z3 – 25s / km slower than 5-10km pace) 1km – easy 3km – moderate (z3 – 25s / km slower than 5-10km pace) 1km – easy 2km – easy |
| Jul 23 | 14km | Easy |
| Jul 30 | 15km | 6km easy 5km alternating 2 mins half-marathon pace / 4 mins easy (20-25s / km slower than 10km pace) 4km easy |
| Aug 6 | 16km | Easy |
| Aug 13 | 16km | 5km – zone 1 2km – zone 2 (25s / km slower than marathon pace 14 x 90s hard and 30s easy 2km – zone 4 (half-marathon pace) 2km – zone 1 |
| Aug 20 | 17km | Easy |
| Aug 27 | 16km | 7km – Easy 8km – alternating 4 mins at 10km pace / 4 minutes easy (30s slower than 10km pace) 1km – easy |
| Sep 3 | 18km | Easy |
| Sep 10 | Approx 16km | 5km – zone 1 3km – zone 4 (10s / km slower than 10km pace) 1km or 5-6 min easy 2km – zone 4 (10s / km slower than 10km pace) 1km or 5-6 min easy 1km – zone 4 (10s / km slower than 10km pace) 1km or 5-6 min easy 1km – zone 4 (10s / km slower than 10km pace) 1-2km – zone 1 |
| Sep 17 | 19km | Easy |
| Sep 24 | 18km | 5km – zone 1 2km – 5s slower than 10km race pace 1km – zone 1 2km – 5s slower than 10km race pace 1km – zone 1 1km – 5s slower than 10km race pace 1km – zone 1 1km – 5s slower than 10km race pace 1km – zone 1 1km – 5s slower than 10km race pace 2km – zone 1 |
| Oct 1 | 16km | |
| Oct 8 | 13km |