New York City Marathon Training

So remember a while ago when I told you I got into the New York Marathon this year?

NYC marathon

Well now that I’m back from vacation, reality has set in and I realized it’s only 21 weeks away.

home alone gif


I need to get my butt in gear and start training. First thing I started doing was researching training plans. There are so many different training plans that you can find online but I couldn’t find a single plan that suited my needs. So I combined a couple of plans into my own unique plan. When making my training plan I considered:


As I started looking through the plans, I noticed almost all of them had one thing in common, the longest run that you complete is 20 miles (32km). When I saw that, I almost fainted. So I’ll have to run 10km longer than I have ever run before ON race day. I thought the golden rule of running was never do anything new on race day!

I looked into this further and there is actually a lot of reasoning for the 20 mile mark. When training, it’s important to balance preparedness with injury risk. Running past the 20 mile mark doesn’t increase aerobic capacity that much but does increase injury risk. I have a pretty long history of injuries so I know I don’t want to push it too far. However, the idea of showing up on race day having only ran 20 miles gives me a mild huge panic attack.


Ultimately, I’ve decided to run to 22 miles. I feel for my mental preparedness I need to go a little further than 20 miles. Of course, we will see how my training goes and that could change.

Rest Days:

Training plans differ on the number of running days from 3-6. I knew for myself 5-6 days of running is too much. I feel comfortable running 4 days a week. That also gives me a chance to do some other things that I enjoy like strength training & yoga.



Speed/Hill Training:

A lot of beginner marathon training plans that I read didn’t include any speed or hill training. For me, I want to ensure that I am used to running hills as New York is a hilly course. And I would definitely like to work on my speed so including some interval training is important to me. For interval training I decided to give the Yasso method a try.

Planned Races:

I had already signed up for two half marathons before I got into the New York marathon.Therefore, I had to incorporate those into my training plan and ensure that I allow a bit of a recovery period after each race before increasing my mileage further.

So with all these factors in mind and the multiple marathon plans laid out in front of me, I came up with this training plan:

*Note all distances are in miles. Yes, I am Canadian so the metric system would make more sense. But for me, it’s a mental thing, 20 miles seems like less than 32km.*

new york marathon training program

I’ll be updating my training progress every week so follow along to see how I do on my road to New York.

What training programs have you used for runs? What’s your favourite type of run – long, tempo, hills, other?