Official ING New York City Marathon 15 Wk Training Program: Advanced
15 weeks - $45.00
Total Miles: 884
Total Miles: 884
The advanced program is designed for the runner who competes regularly in races of 10K or longer and wants to run a ersonal best time for the marathon or be competitive in his or her age group. The athlete should be capable of running 50-60 miles per week.
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
7 miles of easy running
7 miles of easy running
Day #2
Easy Run
8 miles of easy running
8 miles of easy running
Day #3
Easy Run
5 miles easy running
5 miles easy running
Day #4
Easy Run
10 miles easy running
10 miles easy running
Day #5
Day Off
Total Recovery
Total Recovery
Day #6
Easy Run
6 miles easy running
6 miles easy running
Day #7
Long Run
11 miles @ 55-65 seconds per mile slower than GMRP
11 miles @ 55-65 seconds per mile slower than GMRP
Day #8
Easy Run
7 miles easy running plus 4 x 80-meter strides.
7 miles easy running plus 4 x 80-meter strides.
Day #9
Speed Session
3 miles warm-up, stretching, 8 x 1/2 mile @ 5K race pace with 2-minute recovery jogs, 3 miles cool-down.
3 miles warm-up, stretching, 8 x 1/2 mile @ 5K race pace with 2-minute recovery jogs, 3 miles cool-down.