INJURY WEEK. Foot rehab. Peloton cross-training to maintain cardio base. No running.
10 km
Wk 2
Injury/Rehab
INJURY WEEK. Continued Peloton. Foot improving but not cleared for running. Cross-training only.
10 km
Restart + Build
Wk 3
Restart + Build
RESTART. First run back Apr 2 (4km, 6:39/km — encouraging). Build to 8km long run this weekend. Easy effort only.
18 km
Wk 4
Restart + Build
Ramp week. Mon 8km carry-over from W3 (done). Optional Wed recovery (foot-gated). Fri tempo. Sun 12km long run — the key confidence builder. Test first gel at km 8.
25 km
HM Build
Wk 5
HM Build
Peak build. 16km long run is the dress rehearsal distance. Run last 3km at race pace (5:40/km). This is the biggest week.
32 km
Wk 6
HM Build
Cutback week. Reduce volume 30%. Keep one tempo session. Legs will feel heavy — that's normal. Trust the work.
22 km
HM Taper
Wk 7
HM Taper
RACE WEEK. Mon shakeout only. Fri 15min easy. Sat rest. Sun: Toronto Half Marathon. Goal B: sub-2:00.
15 km
Trail Conv.
Wk 8
Trail Conv.
Recovery week post-race. Easy running only. First trail run on weekend — Rouge Park or Don Valley.
22 km
Wk 9
Trail Conv.
Trail long runs start. Saturday or Sunday on trails. Buy trail shoes if not done.
30 km
Wk 10
Trail Conv.
Durham Forest recon run — get on the actual race course terrain.
35 km
Wk 11
Trail Conv.
Peak trail week. 22km trail long run simulates race distance minus taper. Walker Woods or Glen Major.
38 km
Trail Taper
Wk 12
Trail Taper
Begin taper. Shorter trail runs with race-effort surges. Test all race gear and nutrition.
25 km
Wk 13
Trail Taper
Easy week. One short trail run. Focus on sleep and hydration.
18 km
Wk 14
Trail Taper
RACE WEEK. Mon easy 20min. Wed rest. Fri shakeout. Sat: Whole Enchilada 25k with your son.