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
DateDistanceNotes
Jan 0719kmEasy and steady
Jan 1421kmEasy
Jan 2123kmEasy
Jan 2824km10km easy
8km moderate (15-25s / km slower than marathon pace)
6km easy
Feb 0426kmEasy
Feb 112 Hours30 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 1828kmEasy
Feb 2522kmEasy
Mar 0521kmChilly Half Marathon
Mar 1126km10km easy
12 -13km or 60 minutes alternating every 5 minutes between MP and 20-25 seconds slower then MP.
4km easy
Mar 1828kmEasy
Mar 2630kmAround The Bay
Apr 0124kmEasy
Apr 0826 – 28kmEasy
Apr 1532 – 36km8km – 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 2285 – 95 minutesEasy
Apr 3060 minutesEasy
Mid-part: 10 minute of MP
Georgina Spring Fling Marathon
Half Marathon
DateDistanceNotes
Jan 0715kmEasy and steady
Jan 1416kmEasy
Jan 2117kmEasy
Jan 2818km8km easy
6km moderate (25s / km slower than half-marathon pace)
2km easy
Feb 0418kmEasy
Feb 111hr 45 mins30 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 1820kmEasy
Feb 2520kmEasy
Mar 0521kmChilly Half Marathon
Mar 1122km10km – Easy
11km or 50 minutes alternating every 5 minutes between HMP and 25 seconds slower than HMP.
1km – easy
Mar 1818kmEasy
Mar 2615km or 30kmAround the Bay
Apr 0119kmEasy
Apr 0820- 23kmEasy
Mid-part: 5 sets of 2 minutes medium hard and 2 minute easy float
Apr 1527km7km – 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 2275 to 80 minsEasy
Apr 3050 mins Easy
Mid-part: 10 minutes of HMP
May 06Georgina Spring Fling Half Marathon
10km / 5km
DateDistanceNotes
Jan 0712kmEasy and steady
Jan 1413kmEasy
Jan 2113km8km 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 2815km5km – 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 0414kmEasy
Feb 111 hr 25 mins30 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 1816kmEasy
Feb 2513kmEasy
Mar 055 or 10kmChilly Half Marathon races
Mar 1116km7km – Easy
8km – alternating 4 mins at 10km pace / 4 minutes easy (30s slower than 10km pace)
1km – easy
Mar 1814kmEasy
Mar 265 or 15kmAround the Bay races
Apr 0115kmEasy
Apr 0821km6km – 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 151 hr 15 minEasy
Apr 2260 minEasy