2:09 EventsTM is an Official International Travel Partner of the ING New York City Marathon 
TRAINING PLAN - Targets 3hrs & 3.30hrs - SEPTEMBER TO NOVEMBER
|
Aug 26
|
SUB 3HRS 30MINS
|
SUB 3HRS
|
|
SUNDAY |
1 hr steady |
1 hr steady |
|
MONDAY |
45 mins hilly run |
1 hr hilly run |
|
TUESDAY |
1 hr steady |
Am: 30 mins easy Pm: 1 hr steady |
|
WEDNESDAY |
1 hr steady |
1 hr steady |
|
THURSDAY |
45 mins easy |
Am: 45 mins easy Pm: 45 mins steady |
|
FRIDAY |
45 mins easy |
45 mins steady |
|
SATURDAY |
1 hr steady |
1 hr steady |
|
Sept 2 |
SUB 3HRS 30MINS
|
SUB 3HRS
|
|
SUNDAY |
2 hrs steady |
Am: 2 hrs steady Pm: 30 mins easy |
|
MONDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
|
TUESDAY |
Am: 30 mins easy Pm: 15 x 400/100 jog recovery @ 10km pace |
Am: 45 mins easy Pm: 20 x 400/100 jog rec @ 10km pace |
|
WEDNESDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
|
THURSDAY |
Am: 30 mins easy Pm: warm-up – 20 mins Kenyan hills – cool down |
Am: 45 mins easy Pm: warm-up – 20 mins Kenyan hills – cool down |
|
FRIDAY |
45 mins easy |
Am: 45 mins easy Pm: 45 mins easy |
|
SATURDAY |
2 hrs steady (if attending the NY Info day in Kingston on Sunday), or 1 hr steady |
2 hrs steady (if attending the NY Info day in Kingston on Sunday), or 1 hr steady + 45 mins easy |
|
Sept 9 |
SUB 3HRS 30MINS
|
SUB 3HRS
|
|
SUNDAY |
NEW YORK INFO DAY – KINGSTON-UPON-THAMES – 9 miles steady. Or, 2 hrs steady if not attending. |
NEW YORK INFO DAY – KINGSTON-UPON-THAMES – 9 miles steady. Or, 2 hrs steady if not attending + 30 mins easy. |
|
MONDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
|
TUESDAY |
Am: 30 mins easy Pm: 15 x 400/100 jog recovery @ 10km pace |
Am: 45 mins easy Pm: 20 x 400/100 jog recovery @ 10km pace |
|
WEDNESDAY |
1 hr 30 mins steady |
Am: 45 mins easy Pm: 1 hr 30 mins steady |
|
THURSDAY |
Am: 30 mins easy Pm: warm-up – 25 mins Kenyan hills – cool down |
Am: 45 mins easy Pm: warm-up – 25 mins Kenyan hills – cool down |
|
FRIDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
|
SATURDAY |
Tempo – warm-up – 40 mins at marathon pace – cool down |
Am: 45 mins easy Pm: Tempo run – warm-up – 40 mins at marathon pace. |
|
Sept 16
|
SUB 3HRS 30MINS
|
SUB 3HRS
|
|
SUNDAY |
3 hr steady |
Am: 3 hr steady Pm: 30 mins easy |
|
MONDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
|
TUESDAY |
Am: 30 mins easy Pm: 30 min tempo run @ marathon speed followed by 10 x 400m at 10km speed with 200 jog recoveries. |
Am: 45 mins easy Pm: 30 min tempo run @ marathon speed followed by 10 x 400m at 10km speed with 200 jog recoveries. |
|
WEDNESDAY |
1 hr 30mins steady |
Am: 45 mins easy Pm: 1 hr 30 mins steady |
|
THURSDAY |
Am: 30 mins easy Pm: warm up – 25 mins Kenyan hills – cool down |
Am: 30 mins easy Pm: warm up – 30 mins Kenyan hills – cool down |
|
FRIDAY |
45 mins easy |
Am: 45 mins easy Pm: 45 mins easy |
|
SATURDAY |
Tempo – 40 mins @ marathon pace |
Am: 45 mins easy Pm: Tempo – 40 mins at marathon pace. |
|
Sept 23 |
SUB 3HRS 30MINS
|
SUB 3HRS
|
|
SUNDAY |
2 hrs steady |
2 hrs steady |
|
MONDAY |
1 hr steady |
1 hr steady |
|
TUESDAY |
3 sets of 400/800 @ 3km/5km pace, 200 jog between efforts, 5 mins between sets. |
Am: 45 mins easy Pm: 5 sets of 400/800 @ 3km/5km pace, 200 jog between efforts, 5 mins between sets. |
|
WEDNESDAY |
1 hr steady |
1 hr steady |
|
THURSDAY |
25 mins Kenyan hills |
Am: 45 mins easy Pm: 30 mins Kenyan hills |
|
FRIDAY |
45 mins easy |
Am: 45 mins easy Pm 45 mins easy |
|
SATURDAY |
1 hr stedy |
1 hr steady |
|
Sept 30 |
SUB 3HRS 30MINS
|
SUB 3HRS
|
|
SUNDAY |
3 hrs steady |
Am: 3 hrs steady Pm: 30 mins easy |
|
MONDAY |
Tempo – warm-up – 2 x 15 mins at 10km pace/10 mins jog between –long cool down |
Am: 45 mins easy Pm: tempo – warm-up – 2 x 15 mins at 10km pace/10 mins jog between – long cool down |
|
TUESDAY |
Am: 30 mins easy Pm: Pyramid – 200/400/600/800/600/400/200 – 200 jog recovery – pace from 1 mile to 5km |
Am: 45 mins easy Pm: Pyramid – 200/400/600/800/600/400/200 – 200 jog recovery – pace from 1 mile to 5km |
|
WEDNESDAY |
1 hr 30 mins |
Am: 45 mins easy Pm: 1 hr 30 mins |
|
THURSDAY |
Am: 30 mins easy Pm: 5 x 1km @ 5km pace, 2 mins recovery |
Am: 45 mins easy Pm: 5 x 1 mile @ 5km pace, 3 mins recovery |
|
FRIDAY |
45 mins easy |
Am: 45 mins easy Pm: 45 mins easy |
|
SATURDAY |
6 miles: start with mile 1 @ marathon pace, then mile 2 @ 10km pace – alternate between the two paces for the rest of the run. |
Am: 45 mins easy Pm: 8 miles: start with mile 1 at marathon pace, then mile 2 @ 10km pace – alternate between the two paces for rest of run. |
|
Oct 7
|
SUB 3HRS 30MINS
|
SUB 3HRS
|
|
SUNDAY |
2 hrs steady |
Am: 2 hrs steady Pm: 30 mins easy |
|
MONDAY |
Tempo Run: 2 x 10 mins @ 5km pace, 5 mins recovery between. |
Am: 45 mins Pm: Tempo Run: 3 x 10 mins @ 5km pace, 5 mins recovery between. |
|
TUESDAY |
Am: 45 mins easy Pm: 12 x 400/200 jog recovery @ 5km pace |
Am: 45 mins easy Pm: 12 x 400/200 jog recovery @ 5km pace |
|
WEDNESDAY |
1 hr 30 mins steady |
Am: 45 mins easy Pm: 1 hr 30 mins steady |
|
THURSDAY |
Am: 45 mins easy Pm: 12 x 400/200 jog recovery @ 5km pace |
Am: 45 mins easy Pm: 12 x 400/200 jog recovery @ 5km pace |
|
FRIDAY |
Am: 45 mins easy Pm: 45 mins easy |
Am: 45 mins easy Pm: 45 mins easy |
|
SATURDAY |
Threshold run – warm-up – 20 mins – cool down |
Am: 45 mins easy Threshold run – warm-up – 30 mins – cool down |
|
Oct 14
|
SUB 3HRS 30MINS
|
SUB 3HRS
|
|
SUNDAY |
2 hrs steady |
2 hrs steady |
|
MONDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
|
TUESDAY |
Am: 45 mins easy Pm: 8 x 400/200 jog recovery @ 1 mile pace |
Am: 45 mins easy Pm: 8 x 400/200 jog recovery @ 1 mile pace |
|
WEDNESDAY |
Am: 30 mins easy Pm: 1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
|
THURSDAY |
Am: 45 mins easy Pm: 5 x 1km @ 5km pace, 3 mins rec |
Am: 45 mins easy Pm: 5 x 1km @ 5km pace, 3 mins rec |
|
FRIDAY |
45 mins easy |
Am: 45 mins easy Pm: 45 mins easy |
|
SATURDAY |
Threshold – warm-up, 20 mins threshold pce - cooldown |
Threshold – warm-up, 30 mins threshold pce – cooldown |
|
Oct 21 |
SUB 3HRS 30MINS
|
SUB 3HRS
|
|
SUNDAY |
1 hr 30 mins steady – picking up pace to run last 30 mins at marathon pace |
1 hr 30 mins steady – picking up pace to run last 30 mins at marathon pace |
|
MONDAY |
1 hr steady |
1 hr steady |
|
TUESDAY |
8 x 400/200 jog rec @ mile pace |
8 x 400/200 jog rec @ mile pace |
|
WEDNESDAY |
1 hr steady – last 20 mins picking up pace to finish fast |
1 hr steady – last 20 mins picking up pace to finish fast |
|
THURSDAY |
3 x 1 mile @ 5km pace/4 mins rec |
3 x 1 mile @ 5kmpace/4 mins rec |
|
FRIDAY |
45 mins easy |
45 mins easy |
|
SATURDAY |
Tempo – 20 mins at marathon pace |
Tempo – 20 mins at marathon pace |
|
Oct 28 |
SUB 3HRS 30MINS
|
SUB 3HRS
|
|
SUNDAY |
1 hr steady |
1 hr steady |
|
MONDAY |
1 hr steady |
1 hr steady |
|
TUESDAY |
10 x 200m/200m jog recovery @ 3km pace |
10 x 200/200m jog rec @ 3km pace |
|
WEDNESDAY |
Travel or 20 mins easy |
Travel or 20 mins easy |
|
THURSDAY |
Travel or 15 mins easy |
Travel or 15 mins easy |
|
FRIDAY |
Travel or jog group jog in Central Park |
Travel or group jog in central Park |
|
SATURDAY |
10 min jog |
10 min jog |
|
MARATHON DAY – SUNDAY 6TH NOVEMBER
|