The NYC Marathon Training Plan

Hi Everyone!


One of those weird turn-around days for my summer school online class where I am pretty much just preparing some documents and not marking the usual 80+ assignments. That fun starts up again tomorrow. With some extra time – I finally got down to typing out my marathon training plan for the NYC Marathon. It is a very conservative plan with 4 runs per week. Although I may end up dropping a run if my week gets too insane. I have lowered the mileage a bit from the plans I’ve looked at. High mileage is just not going to work. My goal is to complete the marathon. Odds are, I will be walking portions of it and will possibly be needing a taxi to get back to the hotel/our car. I’ve booked a hotel near Newark Airport for the Sunday night (Manhattan is crazy expensive and we also don’t want to have to deal with weekday traffic) and you bet it has a separate room with a sofabed where I can collapse for the night.


The Plan

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Long Runs – The priority for me will be those long-runs. From past experience (meaning last half marathon training period) – if I skip a long run and try to make up for it later, I find myself in a bit of a pickle. The long runs starting in September are freaking me out a bit, but I’m sure I will manage. I’m also not racing as much as I usually do (Just Army Run and the Yorkville Run), so it should be ok in terms of timing. Long runs are done very slow (I want to see 7:00/km flash on the Garmin) and always done in 10/1’s.

Runs with hills – I happen to live near a highway and one running route has a pretty decent hill. So I will be using that hill for these runs. It works out that I will have a 2K warm up to the hill – then 1K up the hill, followed by the last 3K back home.

Tempo Runs – What is missing from this chart is the minutes for tempo. But basically start at 10 minutes and increase by 5 minutes each week to a max of 30 minutes.

Steady Runs – Goal is to NOT go fast!

Goal Pace – For marathon purposes, my goal pace is probably going to be in the 6:30-6:50 range.

Some notes about my plan

– As you can see the first few weeks are a little crazy. I have doctor’s appointments, family reunion things and track and field is nuts at this time of year (BMY = I’m away at a meet). It will be a bit crazy. August is a bit easier. September, who knows!

– I may end up switching my long run days. It is kind of standard that LR happen on Sundays. However – I may end up switching LR from Sunday to Monday for a bunch of weeks. It is easier to do a LR when Max is at daycare. LR may also be re-scheduled in September, depending on my work schedule

– As you may have noticed – the words “speed workout”, “track workout” are not on my plan. I don’t need speed and the track is probably where I got my lovely leg issue from.


So that is that – What do you think? Any Suggestions?


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  1. Kristi

    Looks good! I admit I am looking at that plan and thinking thank goodness I am not running a fall marathon this year:)
    The only thing I would think of changing up a bit is your hill runs. If I am reading it right you are doing the hill once each time. Later in the training you might want to incorporate hill repeats, increasing the number of repeats each week. I find hill repeats are the best for increasing my strength. I call them speed work in disguise 🙂
    Have fun! I think you have the right attitude, the first one is a “to finish” run, but I bet you will surprise yourself with what you can do!
    Kristi recently posted…The Lazy Days of SummerMy Profile

    1. Rebecca (Post author)

      Yes – the plan, especially after the halfway point seems so intense. The long runs are going to be the worst part. Mostly because of the length of time to complete them. Yes – hill repeats is on the plan, I can go up and down that one hill a few times I think or go run on some bridges.

  2. Amy

    Good Luck! I can’t wait to follow your progress. Find some good bridges (or parking garages) to run up. I hear the bridges are killers at the NYC marathon 😉
    Amy recently posted…Chase the Moon 12 Hour Endurance Race Re-CapMy Profile

    1. Rebecca (Post author)

      Yes – bridges and hills galore during NYC – with the last 5K being torture apparently. The first mile is up that really really long bridge. Although I think that I will like that it is up first and not around the “wall” point 30K in.

  3. Heather @ GirlGoesRunning

    I think that plan is just great for your goal! I love looking at other people’s training plans and see what kind of work they’re doing! 🙂
    Heather @ GirlGoesRunning recently posted…Sunday RUNday & Other Weekend FunMy Profile

    1. Rebecca (Post author)

      Exactly – not planning any speed records here! Just need to finish – hopefully injury free!

  4. Carmy

    Hey I just nominated you for a Very Inspiring Blogger Award (my most recent blog post)! Check it out 🙂
    Carmy recently posted…Think out loud #7My Profile

  5. Lisa @ Lulus Big Adventure

    Ahh so much training! You’ll do great. 🙂 Good luck!
    Lisa @ Lulus Big Adventure recently posted…First Days in BarcelonaMy Profile

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