Training for a spring marathon in Toronto means one thing: you don't get to skip winter.
Ice. Snow. Wind that makes your face hurt. Daylight that disappears by 4:30pm. This is the part of marathon training most people don't talk about. Most training plans assume you live somewhere sensible — they weren't designed for Canadian winters.
But here's the thing I've realized: winter isn't just a challenge to survive. It's actually the foundation. If I can stay consistent from December through March, May becomes possible. The cold forces you to slow down, focus on form, and build the kind of mental resilience that matters when you hit kilometer 35.
I'm not an elite runner. I'm a regular guy in my 40s, coming back from a hip flexor injury, rebuilding fitness one ugly run at a time. (More about my story here.) I'm using the Nike Run Club 18-week marathon program, adapted for Toronto's reality — which means some treadmill days, some "well, that was sketchy" ice runs, and a lot of just showing up.
This guide is both my plan and my public accountability. If you're training for a spring marathon, coming back from injury, or just trying to stay consistent through winter — this is for you.
📚 New to Running in Toronto?
This guide focuses specifically on winter training and marathon prep. For a complete overview of Toronto's best routes, run clubs, races, and year-round tips, check out our Ultimate Guide to Running in Toronto.
1. Why Winter Training Actually Matters ❄️
Let's be honest: winter running sucks sometimes. But that's exactly why it works.
When it's cold and dark, you can't rely on motivation. Motivation is a summer thing — it shows up when the weather's nice and disappears the moment things get hard. Winter strips that away and forces you to build something better: discipline.
Here's what Toronto winter actually teaches you:
- Slowing down — Ice and snow force shorter strides and easier paces. This is exactly what base-building needs.
- Mental resilience — If you can get out the door at 6am in January, marathon day will feel easy.
- Stabilizer strength — Running on uneven, slippery surfaces builds muscles you didn't know you had.
- Consistency without ego — No one's setting PRs in February. You learn to run for the process, not the pace.
"Winter running isn't about pace or performance. It's about showing up. That's it. That's the whole game."
My goal for winter isn't speed — it's durability. I want to arrive at April with a body that's ready for the hard work, not one that's already broken down.
2. My 18-Week Marathon Plan (NRC + Toronto Reality) 🗓️
I'm following the Nike Run Club 18-week marathon training plan — but adapted for Toronto's winter. The app is free, Coach Bennett's voice is somehow both calming and motivating, and the structure is solid without being overwhelming.
Here's how I've broken it into phases that actually work for our climate:
Phase 1: Rebuild the Habit
Focus: Consistency over distance. This is where most people quit. I'm treating it as practice for showing up — not "training." Every run counts, even the 20-minute treadmill ones.
Phase 2: Build the Base
Focus: Gradual long run growth. By now, winter has done its job — legs are stronger, patience is better, ego is gone. The NRC plan starts ramping up here.
Phase 3: Specific Marathon Training
Focus: Structured long runs, race pacing, and mental prep. This is where winter's foundation pays off. The hard work is done — now we sharpen.
💡 Why Nike Run Club?
The NRC app is free, the guided runs are actually good, and Coach Bennett has this way of saying exactly what you need to hear at kilometer 12. The 18-week plan is structured but flexible — you can swap days, skip a run, and not feel like the whole thing is ruined. For someone coming back from injury like me, that flexibility matters. Download it here →
3. Winter Routes That Actually Work 📍
Not all Toronto routes are created equal in winter. Some become death traps. Others are surprisingly reliable. Here's what I'm using:
Martin Goodman Trail (Waterfront)
Usually plowed and salted. Flat and predictable. Yes, it's windy — sometimes brutally so — but the maintenance is consistent. This is where most of my steady effort runs happen.
❄️ Winter tip: Run west toward Humber on windy days — feels easier on the return when you're tired.
High Park Main Loops
The main roads through High Park get plowed. Some rolling elevation makes it great for building strength. Skip the side trails after snowfalls — stick to the main roads.
❄️ Winter tip: The hill near Grenadier Pond is surprisingly well-maintained and perfect for hill repeats.
Don Valley Trails (Selective Use)
Beautiful but inconsistent in winter. Best after a few dry, cold days when things have frozen solid. Use cautiously and only in daylight.
❄️ Winter tip: Trail shoes with real grip are mandatory. I avoid this route for at least 48 hours after any snowfall.
Neighborhood Sidewalks (Underrated)
Honestly? This is where most of my winter miles happen. Sidewalks are often cleared faster than trails. Familiar, low mental load, easy bailout if conditions turn bad. No shame in loops around your block.
❄️ Winter tip: Map out a 2-3km loop from your door. When motivation is low, "just one loop" is easier to commit to.
For a complete breakdown of Toronto's best running routes year-round, check out the routes section in our main Toronto running guide.
4. What I Actually Wear (No Fancy Gear Required) 👕
I've learned this the hard way: too warm is worse than too cold. You start sweating, your layers get wet, and then you're actually cold. The goal is to feel slightly chilly when you step outside — you'll warm up within 10 minutes.
My Basic Winter Setup
Shoes: The Winter Dilemma
This depends on conditions:
- Dry cold days: Regular trainers are fine
- Snow/ice: Trail shoes with aggressive tread, or add YakTrax
- Sketchy conditions: Treadmill or Orangetheory. No hero runs.
⚠️ The "Hero Run" Trap
If conditions are bad enough that you're worried about falling, just don't. One slip can end your entire season. I've learned this lesson the expensive way. A treadmill run counts. A missed run for safety doesn't set you back — an injury does.
5. Winter Warm-Ups (Non-Negotiable) 🔥
Coming off a hip flexor injury, this part matters most. Cold muscles + ego = injury. Winter is where patience saves your season.
Before every winter run, I do this inside (yes, inside, before going out):
- 5-8 minutes: Brisk walk or light jog on the spot
- Leg swings: Forward/back, then side to side (10 each direction)
- Hip circles: Slow and controlled
- Glute activation: Bridges or clamshells
- Ankle circles: Both directions
Then I step outside and start with a very easy first kilometer. No watch-checking. No pace goals. Just movement.
After the Run
- Short walk to cool down (don't stop abruptly in the cold)
- Gentle stretching inside — hips, calves, hamstrings
- Foam rolling on rest days
For a complete warm-up routine with detailed drills, see the warm-up section in our Toronto running guide.
6. Indoor Training Days (No Guilt) 🏠
Some days, Toronto wins. And that's fine.
I mix in:
- Treadmill runs — Boring? Sometimes. But consistent and safe.
- Orangetheory sessions — Good for intensity days when I don't want to deal with ice
- Strength workouts — Squats, lunges, core. Building the engine.
This isn't cheating — it's longevity. Marathon training is about stringing together months of consistency, not proving toughness on icy sidewalks. One twisted ankle can undo everything.
🎧 Treadmill Survival Tips
Put on a show you're actually excited to watch. Set the incline to 1% (simulates outdoor resistance). Don't stare at the time — cover it with a towel if you have to. And remember: a boring treadmill run still counts as a run.
Video: My Winter Running Routine
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7. Food & Recovery (Simple, Not Perfect) 🍲
I don't follow a strict diet — I focus on repeatable basics that work with my life, not against it.
Winter Priorities
- Protein at every meal — Rebuilding muscle matters
- Warm, carb-friendly foods — Soups, rice, oats. Your body craves this in winter for good reason.
- Hydration — Easy to forget when it's cold. I still need water even if I'm not sweating obviously.
- Sleep over everything — This is where recovery actually happens. More important than any supplement.
Running in winter increases calorie needs — underfueling shows up fast as fatigue, poor recovery, and getting sick constantly. Don't be a hero with your diet either.
✅ My Go-To Post-Run Meal
Nothing fancy: rice bowl with whatever protein I have, lots of veggies, maybe some kimchi for gut health. Warm, filling, and ready in 10 minutes. Consistency beats perfection.
8. Why Accountability Beats Motivation 🤝
This is where Crewa fits into my own journey.
The hardest part of winter running isn't the cold — it's starting. It's that moment when your alarm goes off, it's dark outside, and every cell in your body wants to stay in bed. Motivation isn't going to save you at 6am in January.
But knowing someone else is showing up? That changes everything.
- Removes decision fatigue — The run is happening. You already committed.
- Lowers excuses — Hard to bail when someone's waiting for you.
- Makes it social — Winter running is less miserable with company.
- Builds consistency — Which is the only thing that actually matters.
Running clubs are great, but they're not always flexible. I can't always make a 6pm group run on Tuesday. What I need is someone nearby, same pace, same weird schedule — who I can just text and say "5K tomorrow morning?"
That's literally why I built Crewa. Small crews, matched by pace, in your neighborhood. Just show up. Run. Go home. (See all features.)
9. Follow My Journey 📱
I'm documenting this entire process — the good runs, the ugly runs, the "why did I think this was a good idea" runs — on Instagram.
If you want to follow along as I work through the NRC 18-week plan, try to lose some weight, build actual marathon strength, and see if I can actually finish this thing in May:
If You're Starting From Zero (Like I Once Did)
If you're panting after 100 meters, trust me — I get it. I've been there.
For most of my life, I didn't run more than 1-1.5 km. Ever. The idea of a marathon seemed absurd. In many ways, I'm still a rookie learning this stuff in real time.
But here's what I've learned:
- You're not broken. You're just early.
- Walk-run counts. It's still moving forward.
- Short runs count. 2km is infinitely more than 0km.
- Winter runs count more than summer ones. Because they're harder to start.
This winter is about earning May — one cold, unglamorous run at a time. No shortcuts. No hacks. Just showing up.
"Most people wait for spring. I'm using winter."
Final Thought: Winter Is the Quiet Advantage
If you're training for a Toronto marathon — or just trying to rebuild your running — this season can either stop you or shape you.
I'm choosing the second.
See you out there. 🏃❄️