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Preparing for a race is exciting for beginners and seasoned runners alike. We hope these tips can make your road to race day easier, more fun, and less painful. No matter your experience level, please take the time to read through each section.

Overview

Marathon Training Plan

As a race, the TCS New York City Marathon is a challenging distance that requires time and commitment. Training will (and should) last for months. It can also be a rewarding accomplishment that may push you past your comfort zone and change what you thought you were capable of doing.

Sample Training Plan Overview

There are marathon training plans available for all ability and experience levels. We’ve laid out three sample plans for three different levels: Beginner, Intermediate, and Advanced. Although our training programs can be used by runners at varying levels, we recommend you have some prior running experience and run the mileage at your own pace.

Before you dive in, there are a few things you should know:

While we suggest that you have your long run on Saturdays, you can choose any day that works for you, as long as it’s consistent. Long runs build the physical and mental stamina to cover the miles on race day.
Your midweek runs should be done at a pace at which you could carry on a conversation and should not put cardio stress on the body.
Your tempo run pace should be 30 to 45 seconds faster than your marathon pace and will make your marathon pace feel easier.
Rest days mean rest. Recovery time is vital to increasing your strength and stamina.
Cross-training can be any low-impact, nonrunning workouts (weight training, swimming, cycling, walking, etc.). If you need an extra rest day, use this day to recover.
If you feel sharp or severe pain while running, immediately stop and rest for a few days. If this does not help, check with your doctor before running again.

Training Tips

We asked some staff who have competed in national and international marathons and triathlons for training tips. We are pleased to share their advice below!

Commit. Completing a marathon is a goal that takes time, and rushing the process increases your chances of injury (and just plain discouragement). Stick to the plan of building up your mileage slowly. Set aside the time you need for your long runs each week. and give yourself plenty of rest time afterward to recover.
Train with a friend or group. There’s no harm in training solo, but if you’re someone who needs motivation, having someone to train with can hold you accountable on the days you’re tempted to skip your run. Running long distances may require you to run at different times of the day or in different parts of town than you’re used to, so it may also help to run with a group or a friend on those days. Friends can help you stay both safe and motivated as the miles add up.
Fuel properly. What you eat the day before or the day of a run can have a big impact on how you feel. Carb loading doesn’t necessarily mean pasta—there are plenty of vegetables and grains that will give you the same benefit. Experiment with portion size and the timing of when you eat to figure out what works best for you. and stick to nutritious foods—your body will thank you.
Practice hydration and nutrition. Practice your race-day hydration by carrying a water bottle or by leaving fluids along your planned route. Give yourself plenty of time to test energy gels and performance drinks to see how your stomach reacts—race day is not the time to test out new gels!
Switch locations. While this can be difficult in New York City, consider running in a park, on a trail, or on a treadmill. It saves some wear and tear on joints and muscles (versus when you run on pavement).
Listen to your body. Off days and bad runs happen to everyone. As important as your runs are, your overall health is even more important; since everyone’s training journey is a little different, only you can know whether something feels “off” or if you’re not motivated. There’s a strength that comes from pushing through, and there’s a strength that can only come as the body recovers.
Enjoy the process. As exciting as race day is, it’ll go by in the blink of an eye compared to the time you spend preparing for it. Appreciate the strength of your body and the determination of your mind as you transform yourself into a marathoner. You’ve got this!

Training Plans

Below are suggested training plans at different levels of intensity. You can mix and match and take your rest days when you would like. While everyone is different, we recommend two rest days.

Marathon Training Schedule

Download training plan

Beginner Training Plan

Intermediate Training Plan

Advanced Training Plan

Resources

Strava

Strava is a free social-fitness network. If you haven’t already, download the Strava mobile app and start tracking your runs today! Open the mobile app, click “Groups,” then “Explore Clubs,” then search for “Team NYP” and select the “Request to Join” button. Please note that this is a new feature for Team NYP, and for NewYork-Presbyterian. We hope that you enjoy this great way to track your training alongside teammates.

Books

Informational
"Programmed to Run" by Thomas S. Miller, PhD, is an incredibly useful book for runners of all levels. It covers a wealth of important race topics, from biomechanics to running efficiency.

Fun Reads
"Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen" by Christopher McDougall. Inspired by stories of Mexico's Tarahumara Indians—who have honed the ability to run hundreds of miles without rest or injury—Christopher McDougall, along with other well-known long-distance runners like Scott Jurek and Jenn Shelton, sets out to discover their secrets.

"What I Talk About When I Talk About Running: A Memoir" by Haruki Murakami. Haruki Murakami journals his runs as he trains for various marathons throughout the world through thoughtful and humorous observation of his surroundings, trails, and the races themselves.

Cookbooks
The cookbooks below are by Elyse Kopecky and 2017 New York City Marathon winner Shalane Flanagan. They provide easy-to-follow recipes for runners, featuring clean foods with balanced carb, protein, and fiber levels.

"Run Fast. Eat Slow.: Nourishing Recipes for Athletes: A Cookbook"

"Run Fast. Cook Fast. Eat Slow.: Quick-Fix Recipes for Hangry Athletes: A Cookbook"

"Rise and Run: Recipes, Rituals and Runs to Fuel Your Day"

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Questions?

Email us at marathon@nyp.org with any questions.

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