The long run

Plan your longest long run three to four weeks before your goal race. Long runs are just as important for the half-marathon as they are for the marathon.

For the marathon, Roche wants athletes to work up to at least one 20-miler (32 km) prior to race day, but most weeks, your long run should be between 19 km and 25 km.

For the half-marathon, Senk recommends aiming for 15 to 17 km on most long runs, with first-timers maxing

As you ramp up your weekly milage, you need to ramp up your recovery

out around 18 km. If you’re an experienced runner hoping to set a new PB, you can go up to 23 km for your long run, or just over the half-marathon distance.

Rather than maxing out mileage, Roche suggests adding some moderate intensity midway during your shorter long runs. This gives you more “race pace” prep without overdoing it on the hours.

One key to consistency in training is avoiding time off due to injury, which is why Ontario-based physiotherapist Jenn Tadashore wants runners to pay close attention to how they’re feeling and any small aches and pains. “If you can fix something before it becomes an injury, you can avoid needing more time off,” she points out.

As you ramp up your weekly mileage to prep for your race, Tadashore warns that you also need to ramp up your recovery. That means adding extra mobility and short yoga sessions throughout the week, and prioritizing getting plenty of sleep.