Running Man: NYC Marathon Training Plan
Over the next 106 days, I'll be turning Outside's Running Man column into a one stop training center for the New York City Marathon. Guest star: Terrence Mahon.
Yes, that's right. The coach for top U.S. marathoner Ryan Hall has agreed to coach a much less talented runner (me) over the next three months as I try to peak for the race. Your perk as a Running Man blog reader? He'll essentially be coaching you, too.
I'll be posting Mahon's workouts here on the Running Man blog each week, which you can use either to follow along, or use to inform your own training plan. I'll also be inviting guest coaches and experts to weigh-in on key marathon training topics, breaking down some of the principles of marathon training, and offering their own tips on how you can make the most of any fall marathon. (For a very comprehensive calendar of your options, check out MarathonGuide.com)
No matter what marathon you're training for, or even if you're not training for a specific race at all, you'll also find helpful advice here—on nutrition, speedwork, base building, gear reviews, etc.
Here's the workout that Mahon and his coaching team have set up for this week. Obviously, this not training plan that will be appropriate for everyone. Mahon is designing this specifically for me (I run 5-6 days a week, have been running 40 miles a week pretty consistently for several months, and have a goal to run a sub-2:40 marathon). But don't worry—it's not hard to adjust these workouts so they are more appropriate for you, whatever your goal time or your running frequency. In the coming days, we'll show you how.
NYC Marathon Training Workout: Week 1
(Assumes a male runner with a 2:40 goal time and several weeks of consistent base building, totaling 40-45 miles each week, beforehand)
Monday: 6 miles, easy (7:18 min/mile)
Tuesday: Intervals. 2 miles warmup, 8x400 at 1:24 with 60 seconds rest, 2 miles cool down
Wednesday: 6 miles, easy (7:18 min/mile)
Thursday: chill
Friday: Tempo run -- 2 miles warm up, 3 miles at 5:55 pace, 2 miles cool down.
Saturday: 6 miles, easy (7:18 min/mile)
Sunday: Long -- 13 miles (first 8 miles at 6:45 min/mile, last 5 at 6:13 min/mile)
Total: 44
If you have a question for Terrence, or any of our experts, post a comment to this post: I read every one, and will line up an answer for you in a future post.
Now get out and have a great run!
—JUSTIN NYBERG
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