NYC Marathon Training

Week 16 (October 25 - October 31)

  • Monday: 5.2 miles, 46:51 (8:58/mile)
  • Tuesday: rest/stretching
  • Wednesday: 6.5 miles, 1:02:16 (9:33/mile)
  • Thursday: 5.0 miles, 42:37 (8:31/mile; 3 miles @ tempo pace)
  • Friday: XT: 35 mins spin bike, 25 mins elliptical, light lifting, core work and stretching
  • Saturday: 4.5 miles, 41:19 (9:06/mile)
  • Sunday: 10.2 miles, 1:28:59 (8:43/mile; 5 mile race at MP/8:20 pace)

Total mileage:  31.40 miles

Week 15 (October 18 - October 24)

  • Monday: rest/stretching
  • Tuesday: 5.25 miles, 49:11 (9:20/mile)
  • Wednesday: 7.8 miles, 1:07:45 (8:40/mile; 4 miles @ tempo pace)
  • Thursday: 4.9 miles, 44:39 (9:06/mile)
  • Friday: 3.75 miles, 35:06 (9:20/mile)
  • Saturday: 14.2 miles, 2:06:23 (8:53/mile; 6 miles @ 8:30/mile)
  • Sunday: 4.75 miles, 43:48 (9:13/mile)

Total mileage:   40.65 miles

Week 14 (October 11 - October 17)

  • Monday: XT: 50 mins vinyasa yoga
  • Tuesday: 7.0 miles, 59:02 (8:26/mile, progression run ending @ 8:00/mile; treadmill)
  • Wednesday: 8.3 miles, 1:15:44 (9:06/mile)
  • Thursday: 7.2 miles, 1:01:36 (8:34/mile; 4 miles tempo @ 8:00 – 8:15/mile)
  • Friday: 5.0 miles, 47:35 (9:29/mile)
  • Saturday: 20.5 miles, 3:08:08 (9:11/mile)
  • Sunday: 5.25 miles, 49:27 (9:24/mile)

Total mileage:   53.25 miles

Week 13 (October 4 - October 10)

  • Monday: rest
  • Tuesday: 7.05 miles, 59:50 (8:29 mile/mile; 4 miles @ 8:10/mile avg)
  • Wednesday: 9.0 miles, 1:20:35 (8:57/miles)
  • Thursday: 7.5 miles, 1:08:12 (9:05/mile)
  • Friday: 5.08 miles, 49:11 (9:41/mile)
  • Saturday: 16.12 miles, 2:25:26 (9:01/mile; miles 10-14 @ 8:35/mile)
  • Sunday: XT: 52 minutes spin bike, lifting/stretching/core work (calf pain)

Total mileage:  44.75 miles

Week 12 (September 27 - October 3)

  • Monday: 7.0 miles, 1:01:21 (8:38/mile; 4 tempo miles @ 8:15 avg)
  • Tuesday: 5.25 miles, 48:46 (9:20/mile)
  • Wednesday: 8.25 miles, 1:14:14 (8:59/mile)
  • Thursday: 7.0 miles, 58:51 (8:24/mile; 4 tempo miles @ 8:00 avg; treadmill)
  • Friday: XT: 20  mins stationary bike, 25 mins elliptical, light lifting and core work
  • Saturday: 20.5 miles, 3:12:00 (9:20/mile)
  • Sunday: 4.85 miles, 46:47 (9:38/mile)

Total mileage:  52.85 miles

Week 12 (September 20 - September 26)

  • Monday: rest/stretching
  • Tuesday: 6.9 miles, 1:02:36 (9:03/mile)
  • Wednesday: 8.5 miles, 1:20:00 (9:24/mile)
  • Thursday: 7.0 miles, 1:01:33 (8:45/mile, 4 miles @ 8:30 or faster pace)
  • Friday: 5.25 miles, 49:50 (9:32 min/mile)
  • Saturday: 16.08 miles, 2:30:30 (9:20/mile)
  • Sunday: rest (unscheduled)

Total mileage:   43.75 miles

Week 11 (September 13 - September 19)

  • Monday: rest
  • Tuesday: 7.1 miles, 1:01:30 (8:40/mile)
  • Wednesday: 9.5 miles, 1:26:34 (9:06/mile)
  • Thursday: 4.8 miles, 45:30 (9:25/mile)
  • Friday: 7.0, 1:01:36 (8:47/mile)
  • Saturday: 4.6 miles, 44:19 (9:36/mile)
  • Sunday: 20.1 miles, 3:05:23 (9:13/mile)

Total mileage:  53 miles

Week 10 (September 6 - September 12)

  • Monday: rest
  • Tuesday: 7.5 miles, 1:06 (8:47/mile)
  • Wednesday: 8.6 miles, 1:20:43 (9:22/mile)
  • Thursday: 7.0 miles, 1:00:43 (8:40/mile)
  • Friday: 5.12, 48:41 (9:30/mile)
  • Saturday: 18.1 miles, 2:47:46 (9:16/mile)
  • Sunday: 5.15miles, 49:10 (9:32/mile)

Total mileage: 51.5 miles

Week 9 (August 30 – September 5)

  • Monday: XT: 1:00:00 spin bike/elliptical combo; lifting
  • Tuesday: 7.25 miles, 1:02 (8:32/mile)
  • Wednesday: 8.5 miles, 1:22:00 (9:35/mile)
  • Thursday: 5.25 miles, 48:00 (9:13/mile)
  • Friday: 16.08, 2:28:00 (9:12/mile)
  • Saturday: 5.0 miles, 47:00 (9:22/mile)
  • Sunday: 7.0 miles, 59:42 (8:31/mile)

Total mileage: 49.08 miles

Week 8 (August 23 – August 29)

  • Monday: rest
  • Tuesday: ~7.0 miles, 59:00 (8:25/mile)
  • Wednesday: ~8.5 miles, 1:18:00 (9:05/mile)
  • Thursday: ~7.3 miles, 1:06:00 (9:00/mile)
  • Friday: XT: 1:00:00 spin bike/elliptical combo; lifting
  • Saturday: ~18.5 miles, 2:56:00 (9:30/mile)
  • Sunday: ~5.1 miles, 48:00 (9:20/mile)

Total mileage: ~46.4 miles

Week 7 (August 16 – 22)

  • Monday: XT: 1:00:00 spin bike/elliptical combo; lifting
  • Tuesday: ~7.1 miles, 1:01:00 (8:32/mile); did 2 x 10 mins tempo pace
  • Wednesday: ~8.2 miles, 1:13:00 (8:50/mile)
  • Thursday: XT: 1:00:00 spin bike/elliptical combo; lifting
  • Friday: ~15.5 miles, 2:24:00 (9:17/mile)
  • Saturday: ~5.1 miles, 49:00 (9:36/mile)
  • Sunday: ~7.2 miles, 1:03:00 (8:55/mile)

Total mileage: ~43.0 miles

Week 6 (August 9 – 15)

  • Monday: XT: 45 minute spin class, 10 mins w/u, c/d; lifting
  • Tuesday: ~7.0 miles, 1:02:00 (8:51/mile)
  • Wednesday: ~7.5 miles, 1:08:00 (8:55/mile)
  • Thursday: XT: 1:00:00 spin bike/elliptical combo; lifting
  • Friday: ~8.0 miles, 1:12:00 (8:56/mile)
  • Saturday: ~17.25 miles, 2:40:00 (9:16/mile)
  • Sunday: ~5.0 miles, 48:44 (9:44/mile recovery pace)

Total mileage: ~44.75 miles

Week 5 (August 2 - August 8)

  • Monday: XT: 1:00:00 spin bike/elliptical combo; lifting
  • Tuesday: ~6.8 miles, 1:00:00 (8:47/mile)
  • Wednesday: ~7.5 miles, 1:06:00 (8:44/mile)
  • Thursday: XT: 1:00:00 spin bike/elliptical combo; lifting
  • Friday: ~6.9 miles, 1:02:00 (8:55/mile)
  • Saturday: ~13.25 miles, 2:02:44 (9:15/mile)
  • Sunday: ~5.0 miles, 47:00 (9:24/mile recovery pace)

Total mileage: ~39.5 miles

Week 4 (July 26 – 31). Notes: better weather; fartleks during mid-week runs and excellent long run!

  • Monday: XT: 1:00:00 spin bike/elliptical combo; lifting
  • Tuesday: 7.2 miles, 1:02:00 (8:33/mile)
  • Wednesday: ~6.4 miles, 56:00 (8:45/mile)
  • Thursday: 7.1 miles, 1:01:00 (8:36/mile)
  • Friday: XT: 1:00:00 spin bike/elliptical combo; lifting
  • Saturday: ~16.1 miles, 2:28:02 (9:11/mile)
  • Sunday: ~4.6 miles, 42:18 (9:11/mile recovery pace)

Total mileage: ~41.4 miles

Week 3 (July 19 – 25). Notes: ankle healed nicely, kept mileage steady as a precaution with no speedwork/tempos

  • Monday: XT: 1:00:00 spin bike/elliptical combo; lifting
  • Tuesday: 6.25 miles, 54:00 (treadmill) (8:41/mile)
  • Wednesday: ~6.4 miles, 55:22 (8:39/mile)
  • Thursday: 7.0 miles, 1:02:05 (8:44/mile)
  • Friday: XT: 1:00:00 spin bike/elliptical combo; lifting
  • Saturday: ~14.0 miles, 2:09:02 (9:12/mile)
  • Sunday: ~5.0 miles, 48:00 (9:35/mile recovery pace)

Total mileage: ~38.65

  Week 2 (July 12 – 18). Notes: Injury on July 14 – ankle sprain 

  • Monday: XT: 1:00:00 spin bike/elliptical combo; lifting
  • Tuesday: ~7.0 miles, 1:02:00 (8:51/mile)
  • Wednesday: ~3.0 miles – then ankle roll INJURY
  • Thursday: rest
  • Friday: XT: 50 mins vinyasa yoga; 25 mins ocean swimming
  • Saturday: XT: 1:10:00 spin bike, 30 mins elliptical; lifted, core and stretching
  • Sunday: XT: 50:00 spin bike, 20 mins elliptical; core and stretching

Total mileage: ~10.0 

Week 1 (July 5 – 11)Notes: Slooow running this week – no speed or tempos. Hot and humid! 

  • Monday: ~6.2 miles, 57:00 (9:14/mile)
  • Tuesday: rest
  • Wednesday: ~7.0 miles, 1:04:00 (9:08/mile)
  • Thursday: ~7.5 miles, 1:08:00 (9:01/mile)
  • Friday: XT: 1:00:00 spin bike/elliptical combo; lifting
  • Saturday: ~12.75 miles, 1:57:27 (9:12/mile)
  • Sunday: ~5.0 recovery miles, 48:00 (9:36/mile)

Total mileage: ~38.5