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
DateDistanceNotes
Jun 2520kmEasy and steady
Jul 222kmEasy
Jul 924kmEasy
Jul 1624km10km easy
8km moderate (15-25s / km slower than marathon)
6km easy
Jul 2326kmEasy
Jul 3025km10km easy
10km alternating 4 mins marathon pace / 4 mins easy (25-30s / km slower than marathon)
5km easy
Aug 628kmEasy
Aug 1330km5km – 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 2026kmEasy
Aug 2729km5km – 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 328kmEasy
Sep 10Approx 32km5km – 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 1728kmEasy
Sep 24Approx 34km5-6km – zone 1
9-11km – zone 3 (marathon pace)
9-11km – zone 3-4 (half marathon pace)
4-5km – zone 1
Oct 124km
Oct 818km
Half Marathon
DateDistanceNotes
Jun 2515kmEasy and steady
Jul 216kmEasy
Jul 917kmEasy
Jul 1618km8km easy
6km moderate (25s / km slower than half-marathon pace)
2km easy
Jul 2318kmEasy
Jul 3018km7km easy
8km alternating 2 mins half-marathon pace / 4 mins easy (25-30s / km slower than half-marathon pace)
3km easy
Aug 620kmEasy
Aug 1321km5km – 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 2017kmEasy
Aug 2722km7km – 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 318kmEasy
Sep 10Approx 22km5km – 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 1719kmEasy
Sep 24Approx 23km5km – 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 120km
Oct 816km
10km / 5km
DateDistanceNotes
Jun 2512kmEasy and steady
Jul 213kmEasy
Jul 915kmEasy
Jul 1615km5km – 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 2314kmEasy
Jul 3015km6km easy
5km alternating 2 mins half-marathon pace / 4 mins easy (20-25s / km slower than 10km pace)
4km easy
Aug 616kmEasy
Aug 1316km5km – 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 2017kmEasy
Aug 2716km7km – Easy
8km – alternating 4 mins at 10km pace / 4 minutes easy (30s slower than 10km pace)
1km – easy
Sep 318kmEasy
Sep 10Approx 16km5km – 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 1719kmEasy
Sep 2418km5km – 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 116km
Oct 813km