NEW YORK CITY MARATHON TRAINING EMAIL COURSE
When to Include the Hill to Tempo Workout In Your Training
You’ll want to begin the course-specific hill work about 12-14 weeks away from the race; thus, late July or early August.
This hill specific workout is designed to strengthen and temper the quads for both the downhill’s and uphill’s on the course. The goal is to breakdown the quads early in the training cycle so you can do longer and harder hills later in the training segment without being as sore.
Starting early also gives you plenty of time to slowly build up your tolerance without thrashing your legs. You can’t expect your body to handle massive hill workouts your first few sessions.
Starting in July helps you build your tolerance.
I often suggest runners use a 2-3 cycle progression for this specific workout, each spaced about 3 weeks apart (give or take).
So, workout 1 might be 1 mile tempo, 4 x uphill downhill repeats, 1 mile tempo
The second progression 3 weeks later would be 1 tempo, 8 x hill repeats, 1 x tempo
Finally, the last workout would be the 2-4-2 workout in full.
If you like this workout idea and want to learn more about how to prepare your training specifically to the NYC Marathon course, check out our free 4-part email course below.
Ready for More?
This FREE 4-Part Email Course is the ultimate resource for conquering the NYC Marathon course.
Lesson 1
How to Properly Train for Hilly Races
Lesson 2
Your Physiological Optimal Long Run Pace
Lesson 3
Alternating Tempos - The Secret Weapon for Conquering the NYC Marathon
Lesson 4
Mile-by-mile Race Plan for Every Section of the Course
Ready to Train Specifically for the NYC Marathon Course?
If you’re racing NYC with the goal of recording a PR or running your best time, knowing how to target your training specifically to the demands of the course is essential. You need to prepare your legs for the demanding hills, develop your patience for the early miles, and prepare for the difficult Central Park finish.
This guide will ensure you have everything you need for a PR performance!
How to Properly Train for Hilly Races
Your standard hill repeats are rarely the most effective workout when training for a hilly course. That’s because the sprinting and recovery is nothing like what you’ll experience on race day. We’ll teach you the better ways to include hill work in your training plan.
Alternating Tempos – The Secret Weapon for Conquering the NYC Marathon
With the bridges, turns, and funnels through different parts of the city you’ll be constantly changing your pace and thus you need workouts in your training to prepare your body for these pace changes. The alternating tempo is the perfect workout to get you ready!
Your Optimal Long Run Pace
Most runners aren’t running the correct pace for their long runs, which is preventing you from getting the full physiological benefit of the workout. We’ll give you the science behind the “why” of your optimal long run pace and an easy-to-use calculator to help you easily find yours.
Mile-by-Mile Race Plan
We’ll break down the course into each section so you know exactly how to pace yourself and mentally prepare yourself for each section of the course.
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