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 |