Toronto Full Marathon Training Plan

Pacing:

Pace Schedule (min/km) Long Run (LSD) Steady Run Tempo / Hills / Fartlek Speed
To Complete 4:15 6:45 – 7:35 6:45 6:05 5:19
To Complete

4:30

7:08 – 8:00 7:08 6:26 5:37

SPEED** Each Repeat:
2 x 1.6 + 3 warm-up
and 3 cool down

Week  Sun Mon Tue Wed Thurs Fri Sat Total
1 10 kms LSD
Dec 31
Off
Jan 1
6 kms

Temp0
Jan 2

10 kms
Tempo
Jan 3
6 kms
Steady
Jan 4
Off
Jan 5
6 kms
Steady
Jan 6
38
2 10 kms
LSD
Jan 7
Off
Jan 8
6 kms
Tempo
Jan 9
10 kms
Tempo
Jan 10
6 kms
Steady
Jan 11
Off
Jan 12
6 kms
Steady
Jan 13
38
3 13 kms
LSD
Jan 14
Off
Jan 15
6 kms
Temp
Jan 16
10 kms
Tempo
Jan 17
8 kms
Steady
Jan 18
Off
Jan 19
6 kms
Steady
Jan 20
43
4 13 kms
LSD
Jan 21
Off
Jan 22
6 kms
Tempo
Jan 23
10 kms
Tempo
Jan 24
8 kms
Steady
Jan 25
Off
Jan 26
6 kms
Steady
Jan 27
43
5 16 kms
LSD
Jan 28
Off
Jan 29
6 kms
Tempo
Jan 30
10 kms
Tempo
Jan 31
8 kms
Steady
Feb 1
Off
Feb 2
6 kms
Steady
Feb 3
46
6 16 kms
LSD
Feb 4
Off
Feb 5
6 kms
Tempo
Feb 6
10 kms
Tempo
Feb 7
8 kms
Steady
Feb 8
Off
Feb 9
6 kms
Steady
Feb 10
46
7 19 kms
LSD
Feb 11
Off
Feb 12
6 kms
Tempo
Feb 13
8.4 kms
4 x 400m
hills
Feb 14
8 kms
Steady Feb 15
Off
Feb 16
6 kms
Steady 
Feb 17
47.5
8 23 kms
LSD
Feb 18
Off
Feb 19
6 kms
Tempo
Feb 20
9 kms
5 x 400m
hills
Feb 21
8 kms
Steady 
Feb 22
Off
Feb 23
6 kms
Steady 
Feb 24
52
9 26 kms
LSD
Feb 25
Off
Feb 26
6 kms
Tempo
Feb 27
9.6 kms
6 x 400m
hills
Feb 28
8 kms
Steady 
Feb 29
Off
March 1
6 kms
Steady 
March 2
55.6
10 19 kms
LSD
March 13
Off   

March 4

6 kms
Tempo
March 5
10.2 kms
7 x 400m
hills
March 6
8 kms
Steady
March 7
Off
March 8
6 kms
Steady
March 9
49.2
11 29 kms
LSD
March 10
Off
March 11
6 kms
Tempo
March 12
10.8 kms
8 x 400m
hills
March 13
8 kms
Steady Run
March 14
Off
March 15
6 kms
Steady Run
March 16
59.8
12 29 kms
LSD
March 17
Off
March 18
6 kms
Tempo
March 19
11.4 kms
9 x 400m
hills
March 20
8 kms
Steady
March 21
Off
March 22
6 kms
Steady
March 23
60.4
13 32 kms
LSD
March 24
Off
March 25
6 kms
Tempo
March 26
12  kms
10 x 400m
hills
March 27
8 kms
Steady
March 28
Off
March 29
6 kms
Steady
March 30
64
14 23
LSD
March 31
Off
April 1
6
Tempo
April 2
9.2
Fartlek
April 3
8
Steady
April 4
Off
April 5
6
Steady
April 6
52.2
15 29 kms
LSD
April 7
Off
April 8
6 kms
Tempo
April 9
10.8 kms
Fartlek
April 10
10 kms
Steady
April 11
Off
April 12
6 kms
Steady
April 13
61.8
16 32 kms
LSD
April 14
Off
April 15
6 kms
Tempo
April 16
12.4 kms
Fartlek
April 17
10 kms
Steady
April 18
Off
April 19
6 kms
Race Pace
April 20
66.4
17 23 kms
LSD
April 21
Off
April 22
6 kms
Tempo
April 23
14 kms
Fartlek
April 24
10 kms
April 25
Off
April 26
16 kms
Steady
April 27
69
18 16 kms
LSD
April 28
Off
April 29
6 kms
Race Pace
April 30
10 kms
Race PaceMay 1
Off
May 2
Off 
May 3
3 kms
Steady
May 4
25
19 42.2 kms
LSD
May 5
            42.2

 

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