Roam149 XPRNC with Stuart Calderwood

New York City Marathon Training Plan

16-Week Plan – Beginner 2023

Week 1 – July 17–23, 2023

Welcome to your Roam149 training plan for the 2023 TCS New York City Marathon. The
uniqueness of the Roam plan is the implementation of the XPRNC treadmill, which offers
features that are unprecedented in the field of treadmill running—and make this program
superior in some ways to training outside. The treadmill has been programmed to display the
entire New Yok City Marathon course on a X’ x X’ screen as the belt inclines and declines in
precise simulation of the actual gradients of the course. This allows the runner to practice
(for one good example) running the entire Verrazzano-Narrows Bridge in training; the bridge
is the race’s longest hill and is closed to pedestrians every day of the year except the day on
the marathon. Going to the starting line with repeated experience of running these first two
miles of the course is extremely valuable, as the one-mile climb at the start adds
approximately one minute to a runner’s projected goal pace, and the all-downhill second mile
is typically one minute faster than goal pace.
This is a 16-week program for first-time or beginner marathoners. You can choose to run
either four or five days per week, and you can change that choice along the way. In Week 1,
we’ll introduce you to the different types of training that you’ll be given throughout the
schedule. Each week, the two primary fast workouts will be run on the Roam149 XPRNC
treadmill: typically, an interval (speed) workout on Tuesday and a “tempo run” (faster-than-
usual mid-length run) on Thursday. Other daily workouts can also be run at Roam149, with
weekend long runs primarily being run outside)
Each workout will be given an “RPE level” designation, which refers to the “Rate of
Perceived Exertion” scale—a simple 0-to-10 scale in which 0 is standing still and 10 is
funning at top speed. Here’s the breakdown:
The 1-to-10 Rate of Perceived Exertion Scale
We use this variable most often, because it works well when applied to any runner at any
time. Using RPE teaches the runner how to pace herself: if she’s working at what she thinks
is level 6 for the first half of a run or speed workout and then can’t hold a faster pace for the

second half, she’ll know that she was underestimating the earlier effort and can adjust her
“perception of exertion” next time.
Level Speed Application
1 Walk Easy rest intervals, post-marathon-day therapy
2 Slow jog Between short pickups during speedwork
3 Jog Easy-day pace, rest intervals after most pickups
4 Easy run Easy-day pace, cooldown after hard efforts
5 Regular run Comfort-zone run pace (moderate effort)
6 Easy tempo run Start of tempo run
7 Moderate tempo run Mid–tempo run, first half of most races
8 Hard tempo run,

End of tempo run, speedwork pickups, third
quarter of a race

9 End of speedwork or race Very hard speedwork, fourth quarter of a race
10 Full-out running (sprinting) Race finish, sprint-workout pickups
We’re ready to start you off with your first workout today. Don’t worry—it’s just an easy run!

Monday, July 17, 2023
Easy Day – 2–3 miles
RPE level 3–4
Easy Days give you three options: (1) run the workout that’s offered; (2) cross-train, or (3) take
the day off. If you choose to run today, it should be at an easy pace. Easy runs are important
for recovering from hard sessions; running too fast on these days is counterproductive. You can
aid muscle recovery by running on soft surfaces like the Roam149 XPRNC; other good choices
are tracks, trails, grass, sand, and cinders. (The Central Park Reservoir track and Bridle Path are
cinder trails).  You may have a hard time holding back on these runs because they feel too slow.
Don’t worry—you’ll run hard later!
Cross-training sessions use your cardiovascular system just like running does, which means that
workouts on an elliptical trainer, in a pool, or on a bike will help your marathon. Many elite
runners only train six days per week, so it’s not a bad thing!
Should you run four or five days per week? If you’re a new runner and just
starting out, we recommend sticking to four days per week. On your Easy
Days, you can add cross-training sessions (see above). If you have a history
of injuries or are over the age of 50, four running days per week is a good
idea to ensure completing this training program safely. It’s also okay to
change the number of running days from week to week. If you’re feeling sick
or tired, we recommend that you use your Easy Day as a day off.

Tuesday, July 18, 2023
Roam Intervals – 4–4.5 miles
RPE level 7–8

Distance RPE level
Warmup 1 mile 3-4
Workout 4 ½-Mile 7-8
Recoveries 3 x ¼-mile 3
Cooldown 1 mile 3-4

This Roam speed session should feel “comfortably hard,” if that’s not too oxymoronic, so if you
feel like you’re working but not exhausting yourself, just stay at that pace for the rest of the
pickups.  This workout will be run on the Roam149 XPRNC treadmill, which precisely replicates
the terrain of the entire NYC Marathon course.
Your first speed workout on the XPRNC will start with a warmup mile at an easy pace. Then
you’ll run a series of four half-mile pickups with quarter-mile walking and/or jogging recoveries.
The 800s will be run on the near-flat Fourth Avenue (Brooklyn) part of the New York City
Marathon course. You’ll finish with another jogging mile.
If you can’t come to Roam149, you can run somewhere else that’s measured (like a track) or on
any flat surface using a measuring watch.  You can also do 4x4:00 at RPE level 7, alternating with
4:00 at RPE level 3.

Some of you may be very new to the “speedwork” aspect of training. If in
the past you’ve always just gone for a run, adding these speed workouts to
your routine will make you considerably faster—and we think they’ll make
your running more fun.

Wednesday, July 19, 2023
Regular Run – 3–4 miles
RPE level 5

Regular runs have no prescribed pace or effort goal, but they shouldn’t be as hard as your
Tuesday speed workouts or your Thursday tempo runs.  Leave the watch and stress behind, and
just run because (we hope) you simply enjoy running. Today, run three to four miles without
worrying about the pace; let your legs guide you.
Regular runs should be at an RPE (Rate of Perceived Exertion) level of
5 or 6 out of 10.  On the RPE scale, zero is standing still and 10 is an
all-out sprint. (See chart at the end of this plan.)

Thursday, July 20, 2023
Roam Tempo Run – 3 miles (5 total)
RPE level 6–7
Tempo runs will play a large part in your training. They’re one of your three weekly hard days
(the other four are easy or off), and they’re where you’ll run closest to your marathon goal pace.
Running at the correct effort level is important for getting an aerobic stimulus without too much
fatigue. These runs should be at an effort level of 6 to 7 (later, maybe some at 8) out of 10 on
the RPE (rate of perceived exertion) scale.
For today, after a one-mile jogging warmup, settle into a pace that feels maintainable for several
miles. Then, after halfway, build the effort level gradually from 6 to 7. (Starting runs at a
slower pace is the smart way to train and to race. It’s how the great Kenyan distance runners
start all their workouts: easier at first, then faster as they warm up.) Remember, the overall goal
of this program is to keep you healthy, so if you need to go slower, please do so.
The course for today will be through Manhattan on First Avenue (miles 17-19)—relatively flat.
You’re still getting used to the XPRNC at this point now, so there aren’t any steep hills to worry
about here.

Friday, July 21, 2023
Day Off
We’re serious about days off.  They should include no running and very limited physical activity if
possible. (It’s fine to do a strength-training session on a day off.) If you find that you’re not
feeling mentally and physically refreshed after a rest day, consider adding another one on your
Easy Day. These mini-vacations are essential for keeping you excited and motivated over the next
16 weeks.

Saturday, July 22, 2023
Easy Day
RPE level 3–4
As always, this easy run should leave you pleasantly satisfied and sure that you could run it again,
and faster, if that was on your program. There are plenty of challenges to marathon training, so
there also have to be breaks in the challenging stuff.

Sunday, July 23, 2023

Long Run – 7 miles
RPE level 5
This is the first long run of your 16-week buildup to the New York City Marathon. These runs are
the most important kind of training in your program. No big effort today; you should be at your
regular-run pace or slightly slower.
Doing “Destination long runs” is a great idea. This means either going
somewhere out of your usual running area (like Rockefeller State Park), or
running one-way to a far-off finish line and then going home on a bus, subway,
or the like.
It’s important to ingest both carbohydrates and protein within the first 30
minutes after a workout to replenish what you’ve lost. A sports drink, preferably
one containing some protein, or an energy bar that contains both protein and
carbohydrates, can be a convenient choice. If you’d rather eat natural foods, a
banana or orange with some nuts and water would be just fine. This snack
shouldn’t be viewed as your “recovery” meal, but rather as a bridge between the
end of your workout and a time when you can eat a regular meal
Breakfast is a key component to our training for the marathon. It’s particularly
important on long-run days. Give yourself at least one hour after you eat before
you head out; this will help you avoid digestion problems (and bathroom stops)
during the run.

Week 2 – July 24–30, 2023

Overview: In Week 2, your mileage will increase a bit. This will be the
theme throughout your first month, after which you’ll only increase mileage
every second week until you reach your weekly maximum later in the

Monday, July 24, 2023
Easy Day – 0–4 miles
RPE level 4
On this Easy Day, if you’re feeling the accumulated stress of training, it would be a good idea
to replace the run with a cross-training session or a day off.
As your mileage increases, so should your caloric intake. If you have questions/concerns
regarding nutrition, we recommend consulting a professional. Small nutritional changes can

make a big difference in how you feel.

Easy Day Tip: Taking a HIIT class can be a great idea for your Easy
Day. These classes are typically high-energy, but you can tone that
down to your desired effort level.  Roam149 offers an excellent HIIT
class that incorporates short runs on the XPRNC treadmill alternating
with seven strength stations.

Tuesday, July 25, 2023
Roam Intervals – 4–5 miles
RPE level 7–8

Distance RPE level
Warmup 1 mile 3-4
Workout 8 1/4 -Mile 6-8
Recoveries 7x1/8-mile 3
Cooldown 1 mile 3-4
Today you’ll be running some 400-meter intervals on the XPRNC. (If you can’t get to
Roam149, good options are a track or a flat road.) Start at RPE effort level 7 and time
yourself for .25 of a mile, then back off to a n easy jog or walk for that same length of time.
Repeat this until you’ve run eight quarter-miles; on the even-numbered pickups, add one-tenth
of a mile per hour by raising your right hand. Learning to pace yourself is difficult and
requires practice; the XPRNC makes it easy to practice feeling the difference between, for
instance, 6.0 and 6.1 miles per hour.
Today’s course is on First Avenue in Manhattan. You won’t see this road until Mile 7 on
November 5, but at Roam you can jump right into it and get ready for the slightly downhill
start and the flat-to-gently-uphill finish.

Wednesday, July 26, 2023
Regular Run – 4 miles
RPE level 5
At least once each week, you’ll do a run where you choose the pace, from easy to moderate
(not hard). These runs are great teaching tools because they reinforce that you should run
based on how you feel and not on what your watch tells you. They’re also a great way to learn
training pace.

Thursday, July 27, 2023
Regular Run – 3 miles
RPE level 5

Today is a regular run at Roam—you won’t have hard tempo runs every week during your
introductory month. If you feel that you need to change a regular runs to an easy run, go right
ahead. Although these regular runs are important building blocks and will provide the
strength you need over the second half of the race, they should be changed to easy runs when
you’re feeling tired.
To familiarize yourself with the unique start of the marathon, today’s run will be on the
Verrazzano Bridge—but without the hill. (That’s another benefit of the XPRNC: the hills are
optional.) We’ll dial the hill degrees down to zero, both incline and decline.

Friday, July 28, 2023
Day Off

Saturday, July 29, 2023
Easy Run – 3 miles
RPE level 3–4
Nothing to see here except a nice, easy, stress-free run at any speed you like (except fast).

Sunday, July 30, 2023
Long Run – 8 miles
RPE level 4–5
Again you’re slightly increasing your long-run distance. We’re trying to get you used to the
increased duration of exercise while not worrying about speed. Staying conservative with the
pace is critical to your ability to utilize energy stores during your run. (Yes, your body will get
better at this.)
The long run is the most important workout of the week in marathon training.
Being prepared to run these workouts well is a vital key to success. Since this
run takes so long to complete, be sure to schedule adequate time in your day
for it. Also important is the recovery time that you’ll need following the run.
It’s best to have a relaxing day after long runs to aid recovery.

Monday, August 14, 2023

Day Off

If you decide to run on your Easy Day and you aren’t usually a morning runner, you might like
to try it out.  You can beat the heat of the day—and how good will it feel going to work,
knowing you’ve finished your run for the day already?

Tuesday, August 15, 2023
Roam Hills – 5–6 miles
RPE level 7–7.5
The New York City Marathon is hillier than four of the other five major marathons (Boston is
probably hillier). You might hear someone say that she’s “not a hill runner,” but that’s easily
changed.  Being efficient over the hills of New York takes strength and patience, not some
innate hill talent. If you practice on hills, you can race well on them.
This workout will take you over the virtual version of all the marathon’s bridges, but with
nothing in between them.  You might even do some more than once. We call it “the
They say knowing is half the battle. Consider the value of running all the
sections of the New York City Marathon course several times before the
race, which is easy to do at Roam149. The good news is that the biggest
hill comes in the first mile of the race. This hill—the uphill portion of the
Verrazzano-Narrows Bridge—is going to slow down your first mile. But
your second mile, on the downhill half of the bridge, is going to be fast.
(It will take until Mile 3 before you start settling into your race pace.) The
two most challenging hills are in Mile 15 and Mile 23. They will test you,
but since you’ll know about them and have run up them before, you’ll
conquer them—just like your long runs each week.

Wednesday, August 16, 2023
Regular Run – 3 miles
RPE level 5
Nothing special about this run—just relax and keep it nice and smooth.

Thursday, August 17, 2023
Roam Tempo Run – 4 miles (6 total)
RPE 6–5–7.5
You’ll have a challenging tempo run today: on the XPRNC, you’ll start on Fifth Avenue as the
course enters Manhattan for the second time. You’ll climb up to the entrance to Central Park at

23 miles on the “hidden hill”—the stretch of Fifth between 110 th and 90 th streets that doesn’t
really seem very steep until you notice what it did to your pace. The gradient will be the same at
Roam as it will on November 5, so, as they say, get used to it.

Friday, August 18, 2023
Day Off

As of September 2021, there were 7.9 billion people in the world. Only
50,000 of them will be running in the world’s greatest marathon this
November, so you’re in a prestigious 0.06% of the world’s population.
Saturday, August 19, 2023
Regular Run – 4 miles
RPE level 5
On this run we want you to start out really easy and very slowly progress into your regular run
pace. This is a great way to run if you can get into the habit of doing it. You’d be amazed at
how slowly most of the elite Kenyans start their training runs!
At this point in your training, you may start to feel like no one around
you understands why you’re doing this. But you’re far from alone: About
50,000 other people are training for the race.
Sunday, August 20, 2023
Long Run – 11 miles
RPE level 5–6
This is your first double-digit run and two miles farther than you’ve done so far. Be sure to
prepare properly—including eating the right dinner and getting enough rest on the previous day.
You shouldn’t just “get through” these runs—you may do more harm than good that way.
Long-run days are designed to simulate the marathon in as many ways as possible. On this one,
you’ll do four miles within your marathon goal pace range.
Start off at an RPE of 4–5 and gradually accelerate to regular-run pace by the end of Mile 7.
For the three miles from there to the end of mile 10, try to stay in marathon goal pace range.
Then back off to regular-run pace for the final mile. This is a big step up—enjoy the challenge.

Week 6 – August 21–27, 2023

Monday, August 21, 2023
Easy Day – 4 miles
RPE level 3–4
Tuesday, August 22, 2023
Roam Intervals
RPE level 7–8
We’ll give you a variation from the scenery of the marathon course for this speed workout: In
fact, how about off the planet altogether? Today’s speedwork will consist of four three-quarter-
mile (.75) runs on the surface of the moon. (No, the gravity won’t decrease.)
Warmup 1 mile RPE level 3-4
Workout 4 x 3/4-mile RPE level 7-8
Recoveries 3 x ¼-mile RPE level 3
Cooldown 1 mile RPE level 3-4
You’ll be getting a bit less recovery at this point: only one--third as far as you ran fast, rather
than one-half. You’re ready for it.
You’ll be in “Free Run” mode, so you’ll choose your course. You can avoid the uphills for a
while, but not forever—there are a lot of them. But you’ll have downhills, too, and that’s a
good thing to prepare for when you’re training for New York: the bridges’ second halves can be

Wednesday, August 23, 2023
Day Off
Thursday, August 24, 2023
Roam Tempo Run – 3 miles (5 total)
RPE level 6–7

Distance RPE level
Warmup 1 mile 3-4
Tempo run 3 miles 6-7
Recoveries 3 x ¼-mile 3-04
Today’s tempo run is a race-start rehearsal. After a jogging warmup mile, you’ll start at the
actual (well, virtual) race starting line ion the Verrazzano-Narrows Bridge’s western end on
Staten Island. Your tempo segment is three miles long: an uphill mile, a downhill mile, and a
flat mile. That’s what you’ll be up against on November 5 when the cannon fires: the race’s

biggest uphill and its biggest downhill, one after the other, and then six nearly flat miles where
you can get into a rhythm and find your goal pace. For today, note your speeds on miles 1 and
2—they’ll be very different at the same effort level. You’ll finally get on your actual marathon
goal pace for mile 3. Then jog a mile and you’re done.
Friday, August 25, 2023
Day Off
Saturday, August 26, 2023
Easy Day
RPE level 3-4
Three miles easy. Is that even a workout? For some people it’s impossible, but for you it’s a
Sunday, August 27, 2023
Long Run – 9 miles
RPE level 5
Soft surfaces are easier on your joints, ligaments, and tendons than roads and sidewalks are. If
you’re not familiar with the Central Park Bridle Path, you could take a break from the hard
surfaces by starting your long run at one end of the path, near 60 th Street and West Drive in the
park. (It’s almost exactly where the marathon comes into the park for the final time, right after
Columbus Circle.). Find the cul-de-sac under a picturesque bridge and run north from it until
you’ve got 4.5 miles, then reverse direction. You’ll have a couple of options after about two
miles: you can continue north on the path and cross over to the East Side at 102 nd Street; you can
run on an outer loop just outside the Reservoir (that lap is 1.66 miles); or you could get on the
Reservoir track itself for a few laps (1.577 miles apiece). One thing to remember: the Bridle
path is two-way, but the Reservoir track is counterclockwise-only.

Week 7 – August 28–September 3, 2023

Monday, August 28, 2023
Easy Day – 3 miles
RPE level 3–4
If you aren’t usually a morning runner, you might like to try it out.  You can beat the heat of the
day—and how good will it feel going to work, knowing you’ve finished your run for the day
Tuesday, August 29, 2023
Roam Intervals
RPE level 7–8

Distance RPE level
Warmup 1 mile 3-4
Pickup 1 mile 7
Recovery ½-mile 2-3
Pickups 2x ½ -mile 7.5
Recoveries 2x ¼-mile 2-3
Pickups 4x ¼-mile 8
Recoveries 3x 1/8-mile 2-3
Cooldown 1 mile 3-4
This week’s Roam Interval session is of a type often called a “telescope,” because it gets
smaller toward one end like a collapsible telescope does. After your warmup mile, you’ll start
with a mile at approximately your half-marathon race pace (or effort level 7), then jog a half-
mile. Next you get two half-mile pickups at about 10K race pace (or effort level 7.5) with
quarter-mile jogs after them. Finally, you’ll cut the distance in half again and double the
number of repeats: four quarter-miles at about 5K race pace (or effort level 8) with one-eighth
of a mile (.12) walking or jogging after each one. A jogging cooldown mile will give you about
6.35 miles.
Wednesday, August 30, 2023
Day Off
Thursday, August 31, 2023
Roam Tempo Run –
RPE level 6–7.5
This is a longer tempo run than usual, but the pace is slower. The goal is to run right at your
goal marathon pace for five straight miles. To make that more meaningful, hills won’t be a
factor: you’ll be on the straight stretch of Fourth Avenue in Brooklyn, in miles 3-8 of the
course, ending at the Williamsburg bank Building, where the marathon’s three different starts
merge into one course.
Friday, September 1, 2023
Day Off
Saturday, September 2, 2023
Easy Day – 3–5 miles
RPE level 3–4
Get off the marathon course for a nice, relaxed, short run (short for you, anyway).
Sunday, September 3, 2023
Long Run – 12 miles
RPE level 6
This will be a bit of a challenge. The intensity is going to be slightly higher than in your usual

long runs—unless it’s unusually hot and humid out, in which case those factors will supply
enough intensity on their own. Running on a soft surface is always a good idea, except in your
longest long runs, in which you should get used to running on the race’s surface (asphalt). If
you can get to a place like Rockefeller State Park, you’d benefit in at least three ways: less
shock on your legs, less noise and traffic, and more natural beauty.

Week 8 – September 4–10, 2023

Monday, September 4, 2023
Easy Day – 4 miles
RPE level 3–4
Tuesday, September 5, 2023
Roam Cruise Intervals
RPE level 7–8
Warmup 1 mile easy RPE level 3-4
Pickup 1 6:00 RPE level 7
Recovery 3:00 RPE level 5
Pickup 2 5:00 RPE level 7
Recovery 2:30 RPE level 5
Pickup 3 4:00 RPE level 7
Recovery 2:00 RPE level 5
Pickup 4 3:00 RPE level 7
Recovery 1:30 RPE level 5
Pickup 5 2:00 RPE level 7
Recovery 1:00 RPE level 5
Pickup 6 1:00 RPE level 7
Cooldown 1 mile easy RPE level 3-4

“Cruise intervals” are a form of speedwork that lowers the top-end speed but raises the recovery
pace. It’s somewhere between regular interval training and a tempo run: the pickups aren’t
extremely demanding, but you don’t get full rests after them. The key to a cruise-interval
workout’s effectiveness is maintaining Level 5 effort when you finish each faster segment.
The XPRNC will give you exact durations on the screen, at the lower right. The effort level
will be up to you: as the runs get shorter, the speed should increase—but not the effort. (All the
Level 5 runs should probably be at the same speed.)
You can choose a non-marathon course today: maybe the Branch Brook road-race course, which
doesn’t have significant incline changes.
Wednesday, September 6, 2023

Day Off
Thursday, September 7, 2023
Roam Tempo Run –
RPE level 6–7.5
Your tempo run on the XPRNC today will be shorter than some, but the hills will make up for
that. After a one-mile warmup on a course of your choice (flat, please), you’ll begin at the
Williamsburg Bank in Brooklyn (the marathon’s eight-mile mark) and run three miles at level 6-
7. Your start will be uphill, and you’ll be on an undulating course with quite a few right-angle
turns after that. Finish up with a mile cooldown.
Friday, September 8, 2023
Day Off
Saturday, September 9, 2023
Easy Day – 3–5 miles
RPE level 3–4
You might want to practice the last three miles of the marathon course on Central Park’s East
and West Drives today; you won’t have access to 59 th Street, but there’s a wide sidewalk along it
that you can use. No speed required—just easy-run pace.
Sunday, September 10, 202
Long Run – 10 miles
RPE level 5
Two miles shorter than last week—no trouble here. Find somewhere with terrain that’s not too
challenging and just relax as you run considerably slower than you could if you wanted to. No
acceleration at the end, either—we’re saving the speed for the speedwork days.

Week 9 – September 11–17, 2023

Monday, September 11, 2023
Easy Day – 3 miles
RPE level 3–4
Tuesday, September 12, 2023
Roam Intervals
RPE level 7–8
Here we are at the start of your third month of training, and you’re ready for serious marathon-
style speedwork. On the XPRNC, you’ll run a warmup mile, then three pickups: a mile and a
half, a mile, and a half-mile. They’ll get faster as you go: ideally, 10K pace, 4-mile pace, and

5K pace. (If you don’t know those, you can run by RPE.)

Distance RPE level
Warmup 1 mile 3-4
Pickup 1 1.5 miles 7
Recovery .75 mile 3
Pickup 2 1 mile 7.5
Recovery .5 mile 3
Pickup 3 .5 mile 8
Cooldown 1 mile 3-4
The course here is the XPRNC virtual track. We want ideal pacing, so no hills today.

Wednesday, September 13, 2023
Day Off
Thursday, September 14, 2023
Roam Tempo Run – 4 Miles (6 total)
RPE level 6–7.5
Let’s practice the whole last four miles of the marathon. You’ll start on Fifth Avenue with the
infamous hidden hill. You’ll enter the park at the 23-mile mark and roll down East Drive,
noticing g that the “torturous hills of Central Park” that we all hear about in broadcasts of the
marathon are seriously over-hyped. You’ll run out at the bottom of the park via Grand Army
Plaza and find yourself on another hidden hill: all of 59th Street (the whole half-mile of it) is a
gradual incline. And at last you’ll reenter the park through Columbus Circle and run two small
uphills to the finish at Tavern on the Green.
But for today, it’s just a level 6-7 tempo run. Jog a one-mile victory lap afterward.
Friday, September 15, 2023
Day Off
Saturday, September 16, 2023
Easy Day – 4–5 miles
RPE level 3–4
Nothing out of the ordinary here except that it’s a bit longer than your usual pre-long-run day,
so keep it chill.
Sunday, September 17, 2023
Long Run – 13 miles
RPE level 6
Half-marathon. Technically, yes—but the first half is a lot easier than the second, which is why
many great runners have said that the halfway-point of a marathon, in terms if effort, is the 20-

mile mark. So today’s effort will be less than that of half a marathon—and that’s lucky.
It’ll still be harder than the long runs that you’ve done so far in this program, which is why we
give it an RPE level of 6 instead of the usual 5.

Week 10 – September 18–24, 2023


Overview: Although your mileage will probably drop a bit this week, we’ve
included one intense workout and an important long run (or, optionally, a race
or a time trial).  Your major goal of the week is to successfully complete this
run or race.  You should prepare for it as if it were the marathon. The better
you prepare and execute these “race rehearsals,” the better you’ll perform on
the big day. Evaluate how you feel during the week, and change your Easy
Day to a full day off if necessary. Your second goal this week is to complete a
challenging tempo run.

Monday, September 18, 2023
Day Off

We suggest searching for a local road race for this coming Sunday. A
half-marathon would be ideal, but a 10K would also be a great
addition to your training plan.
Be sure to schedule your Easy Day so as to maximize your recovery
from last week’s 13–mile long run. Those long runs are great
training for a marathon, but they take extra time to recover from.

Tuesday, September 19, 2023
Roam Intervals – 6 miles
RPE level 7–8

Distance RPE level
Warmup 1 mile easy 3-4
Pickups 3 x 1 mile 7.5
Recoveries 2x ½-mile 3
Cooldown 1 mile 3-4
This “ain’t for sissies,” as Bette Davis said about getting old. But it’s a staple of marathon
training and will make you tough as nails. (Just wait ’til the Week 13 version!) You’ll be on the
XPRNC and practicing your Fourth Avenue even-pace skills.

Wednesday, September 20, 2023
Easy Day – 3 miles
RPE level 3–4
Today would be a good day to take off if you’re feeling a bit “beat-up”; otherwise, it’s just an
easy run. Try to pick a familiar route, and leave the watch at home. Easy runs are a good time
to daydream—think about your finish in Central Park, or practice it on the Roam149 XPRNC.

Thursday, September 21, 2023
Roam Tempo Run – 6 miles
RPE level 6.5–7.5
Warmup 1 mile RPE level 3–4
Tempo 4 miles RPE level 6.5–7.5
Cooldown 1 miles RPE level 3–4

As you can tell, we’re increasing the duration of your tempo run. Run a warmup mile at a
comfortable pace, then pick up the effort to about 10–15 seconds under your marathon goal
pace and try to hold that steadily for four miles, then go right into your cooldown mile.
Roam149 is a great place to do tempo runs on the virtual NYC Marathon course: filtered air,
precise course simulation…and no traffic.  If you have to run on the streets, try to find an area
where you don’t have to worry about cars while you’re focusing on pushing yourself. Please be
cautious while running on the roads when you’re fatigued; you can’t expect a car to get out of
the way for you. Instead, sacrifice a few seconds of your tempo run to be sure you’re safe.
There are too many stories of runners being hit by cars—we don’t want to hear another one.

Friday, September 22, 2023
Regular Run – 5 miles
RPE level 5

For this regular run, include some strides—4 cycles of 15 seconds striding and 45 seconds of
regular-run pace—either near the end of the run or after it.
How many miles have you put on your shoes? If your legs are starting to
feel a bit banged-up or you have any nagging injuries, worn-out footwear
could be the culprit. (If it’s not, replacing old shoes will narrow the search
and still be beneficial.)  If you get new shoes, please don’t experiment with
new brands or models now—stick with what works. With the running-shoe
companies’ tendency to quickly discontinue models—and they always seem
to abandon the best ones!—you may have to go online to find your old
favorites. When you do find them, don’t just buy one pair—buy several. Use
a felt pen to label your pairs and start rotating them in your training. The
midsoles actually recover a bit if given more time between runs. (Makes
you realize how incredible our legs are, when shoes’ midsoles need more
recovery than they do!)
You should replace your shoes about every 300–400 miles—but please don’t
throw those old shoes away. If they’re still in decent shape,
SHOE4AFRICA, a wonderful 501(c)(3) organization, will give them to
people in Africa who need them—not just to run in, but also to avoid
contracting hookworm, a parasite that penetrates the skin of bare feet. Find
more information on this program here.

Saturday, September 23, 2023
Day Off
With a long run (and possibly a time-trial or race) tomorrow, you’ll want to rest up. Be sure to
get everything ready the night before so you’re not rushing tomorrow morning. If you do race,
remember to take the time to plan out your strategy. Have fun and get tough!
Sunday, September 24, 2023
Long Run/Time Trial/Race – 10–13 miles
RPE level 7–9
If you race (which we recommend), you’ll get to do a dress rehearsal of all the things that can
throw people off—especially first-timers—on marathon day. You’ll get to use your fueling and
drinking tactics and formulae, you’ll try out your race outfit, and you’ll deal with the pre-race
warmup routine. Even more important, you’ll actually be racing—possibly in a crowded field
like a major marathon puts you in. It’s not exactly a typical environment, and having experience
with all the unusual things that can happen is very valuable.
A half-marathon would be ideal. You’d have the opportunity to get another excellent
performance out of your training. Not that you wouldn’t run a good 10K, but a half is,

obviously, more like a marathon, and your training has been geared to the longest of commonly
raced distances.
If there are no half-marathons available that are close enough to get to, you can do a time
trial—possibly with the help of a friend or friends. Use a measured and mostly flat 13.11-mile
course, and if possible, have a compatriot bike along with you to give you drinks and energy
gels, and/or whatever else you use while running, so that you don’t have to stop. It won’t be
official, but you’ll know what you did.


Week 11 – September 25–October 1, 2023


Overview: Congratulations—you’re halfway there! Week 7 starts the second
half of your training.  This week, we’ll keep your mileage the same, but we’ll
bump up the overall intensity slightly compared to last week. You’ll do
Marathon-Pace Pickups for the third and final time—we return to 800-meter
repeats as in Week 1, but a few more this time.

Monday, September 25, 2023
Easy Day – 0–4 miles
RPE level 5
Today is an Easy Day. Be honest when evaluating how you feel, and don’t feel bad about
taking a day off if it’s necessary.

Tuesday, September 26, 2023
Roam Intervals – 7 miles
RPE level 7–8

Distance RPE level
Warmup 1.5 miles 3–4
Pickups 8 x ½-mile  7-8
Recoveries 7x ¼-mile 3
Cooldown 1 mile 3-4

We’re doing 800-meter pickups again, but at about 40 seconds per mile under your goal
marathon race pace.  On the XPRNC, you can do these pickups over the Fourth Avenue section
of the marathon through Brooklyn, which is straight and flat. The goal of the workout is to
strengthen your anaerobic (“without oxygen”) system, and it should make marathon pace seem
quite easy.

Wednesday, September 27, 2023
Regular Run – 5 miles
RPE level 5
Today is a basic typical ordinary regular run, so nothing too unusual, okay?

Thursday, September 28, 2023
Day Off

Friday, September 29, 2023
Day Off

Don’t worry if you’re not constantly upbeat about your training for the New
York City Marathon. You’ll go through cycles about it, and sometimes you
might just tune it out. That’s normal and probably a good thing. Everyone
can use some motivation. You’re in Week 7, and your motivation may be
lagging. You may be losing focus or feeling over-fatigued. Take a moment
to consider the challenges that were faced by Matt Long, a true NYC
champion and a definite inspiration to all. Here’s a link to his book.

Saturday, September 30, 2023
Easy Run – 3 miles
RPE level 4
This is a challenging week. Keep this run easy and try to stay on soft surfaces (treadmill, track,
grass, hard-packed dirt) if possible.

Running naysayers like to insist that “all that running will ruin your
knees.” Looks like we can say “nay” to that: You can think about this
interesting NPR piece on your run today while your knees get the benefits.

Sunday, October 1, 2023
Long Run – 14 miles
RPE level 4–5
Congratulations—you’re ready for another longest run ever! For today’s workout, you’ll
implement your fueling strategy right from the start. This is an important trial run to determine
how well your fueling works. Either drink about 8 to10 ounces of sports drink every 20 minutes
(54–63 oz.) or eat one gel pack and drink about 8 to 10 oz. of water every 20 minutes (5–6 gel
packs). You’ll get a sense of how easy (or hard) it is to eat and drink this stuff while you’re
moving (quite important), what it tastes like (not too important), and (extremely important!)
how you feel at the end of the run after using it. An ideal course for this run would be a 3- or 4-
mile loop, but it’s okay if that’s not available; loop running makes it a bit easier to cache your
water bottles and get to a bathroom if necessary.

Week 12 – October 2–8, 2023

Overview: Time to regroup after last week’s long run. The main goal of this
week is recovery. You might scoff at the long-run distance.

Monday, October 2, 2023
Easy Day – 3–4 miles
RPE level 5
You’ll have rough patches during training, just like you probably will during the marathon.
Practice working through them: acknowledge that you’re in a rough patch, and start thinking
positive. A key word or phrase may help take the focus off the discomfort and onto something
inspiring. Our minds are powerful.

Tuesday, October 3, 2023
Day Off

Wednesday, October 4, 2023
Regular Run – 3 miles
RPE level 3–4
You’re getting some extra recovery this week coming off of that 15-miler.

Running long distances can cause chafing of the nipples—for men,
too. If you’re unprepared, it’s not uncommon to discover after a
marathon that the abrasion has caused them to bleed. Besides being
very painful, this can ruin your singlet—and your pictures! Luckily,
there’s a simple fix: Band-Aids—before the run, not after!

Thursday, October 5, 2023
Regular Run – 7 miles
RPE level 5
We want to be sure that you’re recovered after last week. Typically, you’d have a hard workout
scheduled here, but it’s impossible to predict how you’ll be feeling after last week—it was a
tough one. If you’re still feeling tired, make sure you keep the pace really easy today. If you’re
feeling recovered, do your typical regular-run pace. As we wind down this program, it’s better
to err on the side of caution.

Friday, October 6, 2023
Day Off

Saturday, October 7, 2023
Regular Run – 4 miles
RPE level 5
It’s just a four-mile run. Don’t overdo it, even though your long run tomorrow won’t
be too challenging for you at this point

Sunday, October 8, 2023
Long Run – 11 miles
RPE level 4–5
This long run is sandwiched in between your two longest long runs, so it should be kept very
easy. At this point, you might be starting to feel the accumulated wear of the last few weeks of
training. You need a mental break from the grind of long runs. Take this one easy: Pick out a
11-mile run that you know well and do it without your watch. That alone might make you feel
liberated! Take a deep breath—you’re almost there, and you’re in great shape!
It's a good idea to get used to the shorts and shirt that you think you'll want
to race in, so you should have them picked out in time to use them on some
of your long runs.


Week 13 – October 9–15, 2023


Overview: What’s that ahead of you? Yes, it’s the finish line, and you’re almost
there. When all the hard training is over, a top local coach named John
Honerkamp likes to say that “the hay is in the barn”: the hard work has been
accomplished and it’s time to reap the rewards. Well, we’re not quite there yet:
there’s one more large bale of hay to throw into the barn. This week you’ll
have the pleasant realization that your marathon pace feels slow. Then you’ll
have your longest run yet! Obviously, the main goal of this week is to ace that
long run. After this week, there will be no need for nerves on the starting
line—just excitement.

Monday, October 9, 2023
Easy Run – 4 miles
RPE level 3–4
Maybe you could be nice to your legs today and run on a soft surface, like a track, a trail, a grass
f field, an artificial-turf field, or hard sand at a beach. There’s a reason why in some of the
Kenyan training camps, if the trails are too muddy to train on, they take a day off—even if roads
are available.

Tuesday, October 10, 2023
Roam Intervals – 5 miles (7.75 total)
RPE level 7

Distance RPE level
Warmup 1 mile 3-4
Pickups 5x 1 mile  7 (half-marathon pace)
Recovery 4x ¼-mile 3
Cooldown 1 mile 3-4
This workout is similar to one that you did back in Week 10, but with two extra repeats. (We
warned you.) We’re only a few weeks from the marathon and really focusing on being smooth
and efficient. This training is going to make your marathon pace feel very easy, which is the
goal here. This workout also allows you to run fast without much fatigue. You’ll start at about

your half-marathon race pace and try to hold it.
In these last few weeks, you have to walk a tightrope between stressing your legs and letting
them recover. Remember to enjoy the training—once you start worrying about every little thing
is where the trouble starts. You’re near the culmination of 16 weeks of work, the plan is on
track, and you’re ready to achieve your goals! Enjoy being the fittest you’ve been in your life.
Try to enjoy the here and now / The future will take care of itself somehow.
—Howard Jones, pop singer (no known marathon time)

Wednesday, October 11, 2023
Regular Run – 4 miles
RPE level 5
You know the drill: cruise around for a bit and call it a day—day #87, to be precise.
And less than a month to go! Some of this training program may have seemed never-ending,
and some parts may have been really easy. Take our word for it: the last month seems to go by
really quickly. There are a great many details to take care of for the big weekend.
Don’t lose sight of why you signed up for this race. Deep down, you’ve got a reason, a
determination, and a motivation for running. Even if you’re running “for someone else,” you’re
emotionally invested in this race, and running well is how you’re expressing your commitment.
Your goal for today is to remind yourself why you’re running the New York City Marathon.
Your reason shouldn’t be just to beat a time, because if it is, your success is based on intangibles
like the weather. If your goal is something like “I want to run sub-4:00,” consider revising to
something more like “I want to execute my race plan and fueling strategy through 20 miles, and
then over the last 10K I want to keep a clear head, stay positive, and run to my potential.” That’s
within your control, while the “sub-4:00” goal is dependent on weather, luck, how your body
responds, and other intangibles.
Be aware that the race clocks on the course are set for Wave 1. We
suggest that you get familiar with using your watch’s split feature and
taking your own splits as you run. Some people monitor every mile and
other people monitor every 5K—that’s a personal preference. We
recommend that you run smoothly: Avoid quickly speeding up or quickly
slowing down—your best “gas mileage” (running economy) results when
you avoid rapid acceleration/decelerations.

Thursday, October 12, 2023

Day Off
Take some time to plan your long-run route for this week: water stops, bathrooms, time of day
that you’ll run, whether you’ll run with someone, what your pre–long run dinner will be.
Preparation is key for this long run, your most important one!

Friday, October 13, 2023
Day Off

On your next movie night, try one that looks at running—as a sport or as
something else. We know about the struggles that you’re going through on
a daily basis, because we’ve been there. You’re doing something great.
Every day that you overcome the temptation to give up, you’ve made
yourself a stronger person in ways that will transfer over into your whole
life. A few suggestions:

 Run to the East
 Gallipoli
 Brittany Runs a Marathon
 Saint Ralph
 Chariots of Fire
 The Jericho Mile
 Endurance

Saturday, October 14, 2023
Regular Run – 4 miles
RPE level 5
Regular run—nothing special.

Sunday, October 15, 2023
Long Run – 18 miles
RPE level 5–6
Since you scheduled a half-marathon as preparation for the marathon, we’re going to approach
this 20-miler a bit differently. Today we want you to run progressively, starting at a relaxed
pace —but we want you to use your preferred fueling strategy as seriously as if this were the
marathon. That means packing your fuel! Try to plan a run with loops, so you can pick up
water and take bathroom breaks as needed. At about the 15-mile mark, start a 3-mile tempo run
in your marathon pace range. This checkpoint signifies approximately your half-marathon split

if you’re at the faster end of your range. Following the tempo run, slow back down into your
regular-run effort to the end of the run.
After this run, you need some good R&R. Go home, take a long shower, and get off your feet!

FUELING TEST: You’ve worked on your fueling strategy, and now it’s
time to put it to the test. Pick your preferred strategy and get your
materials ready. This is the perfect run during which to practice fueling,
as it will take almost the same amount of time as the race!
What if this long run doesn’t go well? Although you’ll undoubtedly be
upset, you can still learn a lot from it. First, try to think of anything that
may have contributed to your bad day. Did you forget to fuel, sleep
poorly, get a blister, have a bad dinner the night before? If so, you just
learned what not to do for the marathon. If you did everything right,
perhaps you’re a bit tired. You have plenty of time to rest up, but it would
be a good idea to take the next two days completely off. Yes, that’s fine,
and your legs will thank you.


Week 14 – October 16–22, 2023


Overview: Congratulations—you’ve completed your training for the 2023 New York City
Marathon! You’ve done the work—and now comes the hardest part: waiting. Over these
next 21 days, the major theme is to maintain the incredible fitness that you’ve attained over
the past nine weeks, but also to rest up. You want to enter Marathon Week fully primed and
ready to execute your race plan. Don’t stress out during the taper period—just follow the
plan. (Don’t worry about losing fitness, either—it’s just being made ideally available for
November 5 th .)

Monday, October 16, 2023
Easy day – 3–5 miles
RPE level 3–4
The marathon is approaching fast, and you need to be prepared for the day after. Yes, we’re
serious. You actually can feel really depressed the day after the marathon, even if you do really
well. You’ve put so much effort and planned so much for this one day that after it’s gone you
might feel a letdown. This is totally normal; in a few days, you can start thinking about your
next marathon! Take a moment on your run to appreciate how fortunate you are to have this

experience and to relish these last few days.
Take a moment to think about your Easy Day scheduling this week. Put it
on a day that maximizes your recovery from last week’s tough long run.
It also might be a good idea to use your Easy Day as a day off—we’re
starting to cut back on the training and get your legs rested for the race!


Week 15 – October 23–29, 2023


Overview: We hope that you now feel recovered from Week 14. (If you felt a little
lethargic last week, don’t worry—that’s completely normal.)  This week we just
want to stoke the fire without doing too much hard work. Some of you may need
more time to get your fresh legs back, and that’s okay. Race day isn’t until next
week, but we know you’re counting the days. This is an exciting time of year!
Enjoy this final buildup—your big day is right around the corner.

Monday, October 23, 2023
Easy Day – 4 miles
RPE level 3–4
Today you’ve got a nice, easy recovery run. With just one week to go, you most likely have a
lot on your mind. Try to use these Easy Days to clear your thoughts and step away from the
stressors you may feel back at home.
Here’s a great interactive map that you can give to your friends and family
who’ll be cheering you on. A piece of advice in this department: Make a
plan. It can be very hard to pick one runner out of a crowd of 50,000.
Make sure that they know what you’ll be wearing and your approximate
pace, and that they tell you where they’ll be standing so you’ll know when
to start looking. First Avenue is a popular spectator spot because of its
many restaurants and bars. Prepare yourself for the miles after you see
your fans. Many runners are so excited to see their support crew that they
feel a letdown afterward and find the remaining miles even harder than they
already would be.

Tuesday, October 24, 2023
Roam Tempo Run – 6 miles
RPE level 6–7.5

Warmup 1 mile RPE 3-4
Tempo run 4 miles RPE 6-7
Cooldown 1 mile RPE 3-4
Although we’re winding down your preparations for the New York City Marathon, we won’t
pull the plug on the training. At this point, no workout you do is going to make you faster or
fitter than you already are. The purpose of today’s workout is to maintain the status quo.
You’re an aerobic machine right now, and we want to keep it that way. Your body is amazing at
altering itself—just take a look at the shape you’re in—but it can also go in the other direction.
If your body isn’t stimulated to keep you fit, it won’t. So today is a maintenance workout:
You’ll start with a 1-mile warmup at a relaxed pace and go right into a 4-mile tempo run at
marathon goal pace, followed by another easy mile. By this time, you should be fairly sure of
your marathon-pace goal range. This workout can really help with that. In the tempo run, we’ll
use the clock for feedback, and the XPRNC treadmill will take you over a relatively flat section
of the course: from the Manhattan side of the Queensboro Bridge, up First Avenue, and into the
Wednesday, October 25, 2023
Regular Run
RPE level 5
As we start winding down your program, here are two things to keep in mind: (1) if you run the
prescribed paces and distances, you’ll maintain your fitness. (2) If you’re feeling good from the
extra rest, don’t push these regular runs. The paces and distances are prescribed based on your
fitness level and will maintain your fitness!

Remember, if the race-day photographers can’t see your race number, you
won’t get any race pictures! You’ll be sent  a large selection of
photos—assuming, of course, that your number was visible.

Thursday, October 26
Day Off
Friday, October 27, 2023
Regular Run – 5 miles
RPE level 5
Look how far you’ve come in the past 11 weeks! Like many other things in life, you should
savor the next two weeks, but that’s easier said than done.
Today is just a regular run that you’ve done many times already, so you don’t need
instructions—but you might need some perspective. What you’ve accomplished over these past
weeks is what you signed up for. You’ve accomplished your goal. You trained through the heat

of summer, you’ve skipped parties, gotten up early, suffered through some unpleasant runs—you
have nothing left to prove. Marathon Day is your chance to show off, and you deserve it. Today
is a reflection day. Think about mid-July, when you started preparing, and how different you
feel now.

Saturday, October 28, 2023
Day Off

Sunday, October 29, 2023
Regular Run – 8 miles
RPE level 5
Finally, the moment you’ve been waiting for—your last “long run” in preparation for the New
York City Marathon. As those quotation marks suggest, it isn’t really a long run. By this time
there isn’t much for us to tell you. Soak it in; next week will seem like a blur with all the
activities of Marathon Week. Take some time to get yourself prepared early. Nothing will stress
you out more than rushing around frantically at the last minute. In just a couple of days, you can
actually start checking the weather forecast.

Week 16
Overview: Congratulations! You’ve done it. We know you haven’t run the
marathon yet, but you know a lot about how it will go. You’ve done the work,
and now it’s time to reap the rewards. This upcoming Sunday is going to be the
most memorable run of your life, and we’ve been glad to have been there for the
ride. Stop by the Expo this week and come see us—we want to hear your story!
Moments in life are not recalled by numbers or places, but by your senses. This
week, be aware of your surroundings, enjoy meeting new people, be challenged
by obstacles (like flight delays, missed luggage, or inconsiderate travelers), and
most of all, trust yourself. You completed this program because you’re tough and
ready to own the streets of NYC for one day. Remember to smile on First
Avenue—no training can prepare you for that. And oh, yeah—don’t pick it up too
much! There are still ten miles to go.

Monday, October 30, 2023
Day Off
Packing essentials: wallet, cell phone and charger (for the waiting area),

racing shoes, racing underwear/sports bra, racing T-shirt or singlet,
racing shorts, racing socks (or compression socks and/or sleeves).
Long-sleeved shirt, hat/ear warmer, gloves (all weather-dependent).
Throw-away clothes, dry clothes for post-race, extra safety pins for bib
(just in case), lip balm, Vaseline/BodyGlide, energy gels (if you use them),
sports drink and/or water.
Tuesday, October 31, 2023
Regular Run – 5 miles
RPE level 5
This is your last workout before the marathon. (Okay, it’s not really a workout.) Toward the end
of a marathon training session, many runners find themselves worrying about their legs. Are
you asking yourself on every run if they feel good or not? It actually doesn’t matter much at this
point. You’ve done the training, and the hay is in the barn. Sunday is just a glorified long run.
So don’t treat your legs like they’re made of glass. Go out and have fun with your running
again. If you want to test yourself one last time, on mile #3, try to run your marathon goal pace.
If you just want to keep it easy, that’s great, too.
It’s time to predict the future and see what the weather’s going to be like.
This will influence your clothing choices. Remember that you’re mentally
prepared for anything, so if you see snow in the forecast, no big
deal—you’re prepared for that, too. NYC 10-Day Forecast

Wednesday, November 1, 2023
Regular Run – 5 miles
RPE level 5
Just a normal run today with no extra stuff (strength training, strides, etc.). You don’t need to be
super-cautious this week; have a nice fall run!
Thursday, November 2, 2023
Roam Tempo Run – 6 miles (4 tempo)
RPE level 6–7
We know it must be hard to contain yourself only days away from the race. Today you’ll have a
nice time noticing how easy it is to run marathon pace for four miles. Since we’ve been backing
off for the past 10 days, we just want to wake up your legs a bit before the marathon, and this
workout does just that. Start with an easy mile, then run four miles on the virtual course through
Brooklyn, and finish with another easy mile.
Friday, November 3, 2023

Easy Run – 0–3 miles
RPE level 3–4
You have the choice of an easy shakeout run or a day off. Choose the shakeout if your nerves
are getting the best of you...running can calm you down and let you sleep better. Since you’ll
probably be on your feet enough, skipping the run may be the best choice, though. By this time,
you know yourself and know what the right choice is—trust your decision.
The Marathon Expo is unlike any race expo you’ve ever been to.
Besides being in the famous Jacob Javits Convention Center, it’s got a
ton of stuff to do besides the obligatory number pickup. This webpage
has the lowdown. Although you’ll see lots of great products, please
don’t use them in the race! You have the rest of your career to try these
products, so wait a few days. (Unfortunately, we’re speaking from

Saturday, November 4, 2023
Day Off
The day before the marathon—is it almost unbelievable that you’ve done every last day of your
training? Try to do as little as possible today; you’ve put far too much into your preparations to
mess anything up by wasting energy now. The Expo can be overwhelming; if you’re not a
shopper, don’t go there today unless there’s been no way to get there earlier, go early, and stay
for the minimum amount of time.

Sunday, November 5, 2023
RACE – 26.22 miles – New York City Marathon
You deserve every bit of what’s about to happen. Don’t worry if you didn’t sleep well last
night—nobody in the race did. That won’t matter. Your training will. Pace yourself
intelligently, don’t race anybody until about 18 miles, and then rely on what you’ve learned.
Good luck with the weather and the other uncontrollable factors. Otherwise, you no longer need