Official ING New York City Marathon 15 Wk Training Program: Intermediate
15 weeks - $45.00
Total Miles: 584
Total Miles: 584
To start this program, the athlete should have been running four to five times per week, averaging 30-45 miles per week, and running 5-7 races per year at distances between 5K and the half-marathon. The runner is looking to successfully navigate the course and possibly run a marathon personal best, or a best time on the ING New York City Marathon course.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Easy Run
6 miles easy running
6 miles easy running
Day #2
Day Off
Total Recovery
Total Recovery
Day #3
Easy Run
6 miles easy running
6 miles easy running
Day #4
Day Off
Total Recovery
Total Recovery
Day #5
Hilly Run
1.5 miles easy running, then 4 miles of moderate hill running on pavement to simulate Central Park.
1.5 miles easy running, then 4 miles of moderate hill running on pavement to simulate Central Park.
Day #6
Easy Run
4 miles easy running
4 miles easy running
Day #7
Long Run
9 miles @ 55-65 seconds slower than GMRP
9 miles @ 55-65 seconds slower than GMRP
Day #8
Day Off
Total Recovery
Total Recovery
Day #9
Easy Run
6 miles easy running plus 4 x 80-meter strides.
6 miles easy running plus 4 x 80-meter strides.