The Best Way to Start Training for the 2024 TCS New York City Marathon
If you’re running the 2024 TCS New York City Marathon, you’ve got just over 20 weeks until race day, which is the ideal amount of time to train for your journey through the five boroughs.
NYRR recommends that you follow a training plan that meets you where you are and gradually builds your fitness and endurance over the weeks and months ahead.
On June 18, we will launch an official TCS New York City Marathon training plan that does just that. It also adapts to your lifestyle and keeps you motivated through challenging times.
A training plan is something all runners should use as it will keep you accountable to yourself and your community. Whether this is your first marathon or you're an experienced marathoner, read on to learn how to find a great training program and start your journey.
You can also visit our Runner Resources for advice on getting started, injury prevention and treatment, shoes, gear, and more.
Find Your Community
If you live in the New York City area, NYRR Group Training provides a running community, expert coaching, and fun, inspiring workouts in Astoria Park, Prospect Park, John V. Lindsay East River Park Track, Fort Tryon Park, and Central Park.
You might also consider joining a run club. Check out our list of run clubs in the NYC metro area to find one that matches your interests and location.
You can build a running community no matter where you live. Find friends who will help you get up in the morning for your runs, join you on long runs (even for a few miles), and be there to celebrate your wins. Check out local run clubs and meetup groups, or connect on Strava.
Build Your Base in the Early Weeks
Building a base means establishing a pattern of weekly running and a lifestyle that supports it. By starting your base-building 20 weeks out from race day, you can gradually increase the quality and quantity of your training and thus avoid injury. You will have plenty of time to complete the marathon-specific runs that will get you primed for the marathon distance and course, in your goal finish time.
It's important in these early weeks to not make any abrupt changes to what you’re doing. Do all your runs at a relaxed, conversational pace, for now. There is no need to stress the body with speedwork or very long distances at this point.
Include Strength and Mobility Work
You want to make sure you are stronger than the run you are doing. To achieve this, strength and mobility work will be your friend.
Make Sure Your Training Plan Includes Recovery
After your marathon, you want a training plan that guides you in your recovery so that you don’t build up again too quickly. NYRR virtual training, official TCS New York City Marathon training plan, has this feature, known as a reverse taper.
Bonus Tip: Know Your "Why"
Why did you sign up for the TCS New York City Marathon? It may be an item on your bucket list, a way to improve your mental or physical health, a chance to fundraise for a cause, or something else. Knowing your "why" will fuel your motivation in the months of preparation ahead and will help you conquer those 26.2 miles on race day.
Write down your "why," keep it visible, and glance at it often!
Stay tuned for more tips to help you on your marathon training journey.
