Training for the TCS New York City Marathon — 14 to 16 Weeks

Training for the TCS New York City Marathon — 14 to 16 Weeks

The RunRun program for the TCS New York City Marathon on 1 November 2026 — five boroughs, legendary bridges, and a finish line in Central Park.

Create my NYC Marathon plan

The TCS New York City Marathon takes place on Sunday 1 November 2026. The course is a myth made real: start on the Verrazzano-Narrows Bridge in Staten Island, sweep through Brooklyn, Queens, Manhattan, the Bronx, and return to Manhattan to cross the finish line in Central Park. Unlike flat marathons such as Berlin or Amsterdam, New York is a genuinely hilly race — roughly 200 metres of cumulative elevation gain, with climbing from the very first steps on the Verrazzano, and the notorious Queensboro Bridge around km 25 (the silent, crowdless ascent that breaks underprepared runners every year). This 14-to-16-week plan prepares you specifically for this course: its bridges, its hills, and the brutal final kilometres through Central Park.

Pourquoi choisir RunRun ?

14-16 weeks calibrated to 1 November

Start in late July for 14 weeks or mid-July for 16 weeks. Four phases: base, development, marathon-specific load, two-to-three-week taper.

Injury-prevention on a hilly course

New York accumulates roughly 200 m of elevation gain — twice as much as Berlin. Hill work is introduced progressively from week 5 to protect your muscles on the bridges and prevent the late-race breakdown most runners experience here.

Bridges and hills rehearsed in training

Long runs include hill repeats and marathon-pace blocks on rolling terrain. You will reach the Queensboro and Central Park having already faced what they demand.

Long runs up to 32 km

Peak at 32 km in week 13 with a 15 km marathon-pace block. The confidence built in training is your greatest asset on race morning.

Queensboro Bridge and Central Park strategy

New York is won or lost at two moments: the Queensboro Bridge (around km 25 — silence, no crowd, steady climb) and the hills of Central Park (km 38-42). The plan prepares you for both.

Key stages of the NYC Marathon plan

S1

Week 1 — Base rebuild

Rebuild aerobic endurance from the ground up. Gentle hill exposure begins immediately to prime the muscles for New York's profile.

  • Tue: 50 min easy (zone 2)
  • Thu: 40 min + 5×1 min VO2 pace, 1 min recovery
  • Sun: 1h15 easy long run including natural hills
S5

Week 5 — First threshold and hills

Threshold work meets hill repeats. The body begins memorising effort on uneven terrain — the foundation of your Queensboro Bridge strategy.

  • Tue: 1h easy
  • Thu: 15 min warm-up + 2×15 min threshold + 15 min cool-down
  • Sun: 1h45 long run with 6×2 min hill repeats and 20 min at marathon pace to finish
S9

Week 9 — New York-specific long run

Simulate the NYC profile: long distance with marathon-pace blocks interrupted by hills. Mental preparation for bridge management starts here.

  • Tue: 1h10 easy + 6×100 m strides
  • Thu: 20 min + 4×8 min at half-marathon pace (2 min rec) + 15 min
  • Sun: 2h30 including 3×20 min at marathon pace with integrated hills
S13

Week 13 — Peak load

The hardest session of the plan: 32 km total with 15 km at marathon pace on rolling terrain. Finish this and you can finish New York.

  • Tue: 1h15 easy
  • Thu: 25 min + 5×1 km threshold (2 min rec) + 20 min
  • Sun: 32 km with 15 central km at NYC marathon pace
S16

Week 16 — Race week, 1 November

Final taper. Early shuttle to Staten Island, the start village, then 42 km through the greatest city on earth.

  • Mon: complete rest
  • Wed: 30 min very easy + 4×100 m strides
  • Fri: 25 min light activation
  • Sun 01/11: MARATHON — start Verrazzano-Narrows Bridge, finish Central Park

TCS New York City Marathon race tips

1

Verrazzano Bridge (km 0-3): hold back hard

You feel fresh, the crowd is electric, and the Verrazzano climbs from the gun. Resist: thousands of runners go out too fast here and pay for it after km 30. Run 10 seconds per km slower than marathon pace for the first three kilometres.

2

Brooklyn (km 3-18): ride the crowd without racing it

Brooklyn delivers some of the loudest, most joyful atmosphere in world marathon running. Stay relaxed, smile, soak it in — but let your heart rate guide you, not the euphoria around you.

3

Queensboro Bridge (around km 25): the real mental test

The Queensboro (59th Street Bridge) is THE defining moment of New York. A steady, relentless climb with zero spectators and eerie silence after kilometres of noise. Fragile morale breaks here. Prepare for it mentally: run economically, do not force, and wait for First Avenue on the other side.

4

First Avenue (km 26-30): resist the surge

Emerging onto First Avenue is one of the great thrills in sport — tens of thousands of screaming fans after the Queensboro silence. The danger: bolting for 3-4 km and blowing up in the Bronx. Lock in your target pace, absorb the energy without chasing it.

5

Central Park (km 38-42): finish with your head

The final four kilometres in Central Park are hilly. At mile 24, your body is done — your mind takes over. Walking 20-30 seconds on a rise to relaunch is smarter than a cramp that costs you five minutes. Every step brings you closer to one of the most iconic finish lines in the world.

Questions fréquentes

Is the New York City Marathon harder than other major marathons?

Yes, significantly. With roughly 200 metres of cumulative elevation gain, New York is about twice as hilly as Berlin and far more demanding than Amsterdam. The bridges (Verrazzano, Queensboro, three crossings in the Bronx) and the rolling hills of Central Park make it one of the most physically demanding World Marathon Majors. Most runners finish 5 to 15 minutes slower here than on a flat equivalent.

What is the weather typically like in New York in early November?

Early November in New York usually brings temperatures between 5°C in the morning and 14°C during the race — genuinely good marathon conditions. Variability is high, however: some years bring 20°C heat; others bring near-freezing winds. Plan for layers you can discard, and bring warm clothing for the Staten Island start village where you may wait two hours or more before your wave.

How does the Staten Island start logistics work?

The race starts on the Verrazzano-Narrows Bridge in Staten Island. Official shuttles (buses and ferry) depart from Manhattan very early — plan to leave your hotel between 5:00 and 6:30 AM depending on your start wave. The start village opens hours before the gun: bring throwaway clothing, snacks, and patience. Check the official bag-check policy well in advance, as it changes year to year.

How many kilometres per week does New York require?

The RunRun NYC plan runs around four sessions per week, with weekly volume peaking at 60-70 km in weeks 11-13. The long run reaches 32 km at its highest. This volume suits a runner already comfortable running one hour continuously at the start of the plan. Hill work is woven in progressively from week 4-5 to prepare the legs for the bridges and Central Park.

What finish time should I target in New York?

Because of the elevation and varied conditions, most runners finish 5 to 15 minutes slower in New York than on a flat course. It is a race of experience and emotion before it is a race for pure time. That said, specific preparation (hill work, bridge simulation) narrows that gap considerably. Take your best recent flat-course time and add 8 to 12 minutes for a realistic New York target.

Does RunRun work with Strava and Garmin?

Yes. Connect Strava via OAuth to easily find your run and link it in one click to the matching session in your plan. If you train with a Garmin watch, export your RunRun session directly to Garmin Connect in one click — it then syncs to your watch so you have your session data on your wrist during the run.

Ready for New York?

Build your free NYC Marathon plan on RunRun. 14 to 16 weeks calibrated to 1 November 2026, sessions built around hill work and bridge simulation, pre-race checklist included.

Create my NYC Marathon plan