Toronto Half Marathon Training

Pacing:

Pace Schedule (min/km) Long Run (LSD) Steady Run Tempo / Hills / Fartlek Speed Race Walk Adjusted Race Pace
To Complete 1:50 6:04-6:50 6:04 5:27 4:45 5:13 4:57
To Complete 2:00 6:34-7:23 6:34 5:55 5:10 5:41 5:27
To Complete 2:15 7:19-8:12 7:19 6:36 5:46 6:24 6:09
To Complete 2:30 7:57-8:43 7:57 7:21 6:28 7:06 6:43
To Complete 2:45 8:43-9:32 8:43 8:05 7:06 7:49 7:26
To Complete 3:00 9:27-10:20 9:27 8:45 7:41 8:32 8:12

SPEED** Each Repeat:
2 laps of 400 (800)
plus 3 warm up and 3 cool down

Week  Sun Mon Tue Wed Thurs Fri Sat Total
1 Off
Jan 7
Off
Jan 8
Off
Jan 9
3 kms
Tempo
Jan 10
3 kms
Steady
Jan 11
Off
Jan 12
3 kms
Steady
Jan 13
9
2 7 kms
LSD
Jan 14
Off
Jan 15
4 kms
Tempo
Jan 16
3 kms
Tempo
Jan 17
3 kms
Steady
Jan 18
Off
Jan 19
3 kms
Steady
Jan 20
20
3 7 kms
LSD
Jan 21
Off
Jan 22
4 kms
Temp
Jan 23
3 kms
Tempo
Jan 24
4 kms
Steady
Jan 25
Off
Jan 26
3 kms
Steady
Jan 27
21
4 7 kms
LSD
Jan 28
Off
Jan 29
3 kms
Tempo
Jan 30
4 kms
Tempo
Jan 31
3 kms
Steady
Feb 1
Off
Feb 2
4 kms
Steady
Feb 3
21
5 9 kms
LSD
Feb 4
Off
Feb 5
4 kms
Tempo
Feb 6
4 kms
Tempo
Feb 7
3 kms
Steady
Feb 8
Off
Feb 9
3 kms
Steady
Feb 10
23
6 9 kms
LSD
Feb 11
Off
Feb 12
5 kms
Tempo
Feb 13
3 kms
Tempo
Feb 14
4 kms
Steady
Feb 15
Off
Feb 16
3 kms
Steady
Feb 17
24
7 10 kms
LSD
Feb 18
Off
Feb 19
4 kms
Tempo
Feb 20
2.5 kms
3 x 400m
hills
Feb 21
5 kms
Steady Feb 22
Off
Feb 23
3 kms
Steady 
Feb 24
24.5
8 10 kms
LSD
Feb 25
Off
Feb 26
4 kms
Tempo
Feb 27
3 kms
4 x 400m
hills
Feb 28
5 kms
Steady 
Feb 29
Off
March 1
4 kms
Steady 
March 2
26
9 12 kms
LSD
March 3
Off
March 4
4 kms
Tempo
March 5
4 kms
5 x 400m
hills
March 6
6 kms
Steady 
March 7
Off
March 8
4 kms
Steady 
March 9
30
10 14 kms
LSD
March 10
Off   

March 11

4 kms
Tempo
March 12
5 kms
6 x 400m
hills
March 13
6 kms
Steady
March 14
Off
March 15
5 kms
Steady
March 16
34
11 16 kms
LSD
March 17
Off
March 18
5 kms
Tempo
March 19
5.5 kms
7 x 400m
hills
March 20
7 kms
Steady Run
March 21
Off
March 22
5 kms
Steady Run
March 23
38.5
12 16 kms
LSD
March 24
Off
March 25
5 kms
Tempo
March 26
6 kms
8 x 400m
hills
March 27
7 kms
Steady
March 28
Off
March 29
6 kms
Steady
March 30
40
13 12 kms
LSD
March 31
Off
April 1
5 kms
Tempo
April 2
7 kms
9 x 400m
hills
April 3
8 kms
Steady
April 4
Off
April 5
6 kms
Steady
April 6
38
14 18
LSD
April 7
Off
April 8
6
Tempo
April 9
6
Fartlek
April 10
8
Steady
April 11
Off
April 12
6
Steady
April 13
44
15 18 kms
LSD
April 14
Off
April 15
6 kms
Tempo
April 16
4 kms
Fartlek
April 17
8 kms
Steady
April 18
Off
April 19
6 kms
Steady
April 20
42
16 20 kms
LSD
April 21
Off
April 22
6 kms
Tempo
April 23
6 kms
Fartlek
April 24
8 kms
Steady
April 25
Off
April 26
6 kms
Race Pace
April 27
46
17 6 kms
LSD
April 28
Off
April 29
10 kms
Race Pace
April 30
6 kms
Race Pace
May 1
Off
May 2
Off
May 3
3 kms
Steady
May 4
25
18 21.1 kms
Race
May 5
            21.1

 

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