This New York City marathon training plan (up to 12 weeks long) includes my tried and true, scientifically-based and proven marathon workout sequence to help athletes running a hilly marathon.
You’ll improve your endurance with progressing long runs. You’ll boost your stamina and speed with my marathon specialty workouts and I’ll have you perform several goal pace workouts so you really dial in goal pace. And speaking of goal pace, this plan includes several of the predictor workouts I use with athletes so you can be absolutely sure of your best pace for race day. Before starting, you should be able to run 1-2mi (1.6-3.2km) on your regular runs and at least 2-3mi (3.2-4.8km) on your long runs.
Weekly mileage = 20-30 miles per week (30-50 kilometers per week)*
*based on an average training pace of 12:00 min/mi (7:30 min/km)
NOTE: Each run includes a range of duration/distance and pace so actual mileage may vary.
For each and every run, I’ll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I’m also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.
In addition to the run training, I’m also going to have you perform our Strength Training routine that syncs with your run training as well as my form drills to help you improve your running form and learn to run fast. I’m providing 6 months complimentary access to my “prehab” programs so you can the routines and build yourself into a strong, supple, injury-resistant runner.
Runs/Week: 3. Key/Hard Workouts/Week: 1.
Need more weeks? Suggested Training Cycle:
-Base Training Plan: adds up to 8 weeks
-Hill Module: adds up to 6 weeks (opt.)
-Speed Module: adds up to 6 weeks (opt.)
-Marathon Training Plan: 12 weeks