Training for the NYC Marathon

Training for the NYC Marathon

Now that your accepted into the NYC Marathon, the hard part is getting trained for it.  Rule of thumb for the beginner marathoner runner is that you should be training for your marathon in early April, at least 7 months in advance.

There are many different training schedules for marathoners, but the NYRR designed a training schedule for you and it’s posted on their site. The most preferred maraton training schedule is for the first time and experienced runner.

The whole concept of basic marathon training is you build you up a base mileage so that you can run at least 20 miles / week comfortably before you actually start going further with your training.  After a month of building your foundation mileage, you can start increasing your mileage.  You should run at least 10% more than you did the previous week.    Up until a few weeks before the marathon you should start tapering off your runs.    I wouldn’t stress out too much if you can’t follow the schedule to a T, but make sure you put in your run your mileage and peak your mileage to 40 miles a week in September.   From September to November you should slowly decrease your weekly mileage to your base until race day.  Your training run you should never exceed longer than 3 hours.

Below is an example from the NYC Marathon Basic Marathon runner training program.   Find more training runs if you are a First time, Basic, Competitive, and Advanced.

M T W R F SA SU Total
Base Week off 3 4 4 off 6 3 20
1 off 3 4 4 off 8 3 22
2 off 3 4 4 off 8 4 24
3 off 4 4 4 off 10 4 26
4 off 4 4 4 8 4 24
5 off 4 4 4 13 3 28
6 off 4 5 4 10 4 27
7 off 4 4 4 15 3 30
8 off 5 5 4 12 4 30
9 off 4 4 4 18 3 33
10 off 6 5 4 4 12 4 35
11 3 5 5 5 20 38
12 5 6 6 4 13 6 40
13 off 6 5 5 4 20 40
14 4 6 5 6 13 6 40
15 off 4 4 4 4 20 36
16 4 4 3 4 15 3 33
17 off 5 4 5 4 6 24
18 off 4 4 4 2 26.2 14+race

Related Running Tips:

  1. Marathon Training – Adding Mileage Safely
  2. Beginners Half Marathon Training
  3. NYC Marathon mail
  4. NYC Marathon Spectators
  5. Entrance into the NYC Marathon
  6. Week Before the Toronto Waterfront Half Marathon
  7. Paris Marathon 2010 Pre-Race Info & Registration



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