2:09 EventsTM is an Official International Travel Partner of the ING New York City Marathon 
TRAINING PLAN - Targets 4hrs & 4.30hrs - JULY & AUGUST
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July 1 |
SUB 4HRS 30MINS
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SUB 4HRS
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SUNDAY |
1 hr 30 mins steady |
2 hrs steady |
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MONDAY |
50 mins steady |
1 hr steady |
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TUESDAY |
Warm-up, 15 x 1 min fast/1 min slow, cool down |
Warm-up, 18 x 1 min fast/1 min slow, cool down |
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WEDNESDAY |
1 hr steady |
1 hr 15 mins steady |
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THURSDAY |
1 hr – running last 10 mins at 10km pace |
Pm: 1 hr steady |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
1 hr steady |
Pm: 1 hr steady |
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July 8 |
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SUNDAY |
1 hr 45 min steady |
2 hr steady |
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MONDAY |
1 hr steady |
1 hr steady |
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TUESDAY |
Warm-up, 8 x 3 mins fast/2 mins slow (efforts at 10km pace), cool down |
Warm-up, 10 x 3 mins fast/2 mins slow (efforts at 10km pace), cool down |
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WEDNESDAY |
1 hr steady |
1 hr 15 mins steady |
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THURSDAY |
1 hr fartlek |
Pm: 1 hr fartlek |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
1 hr steady |
Am: 30 mins easy Pm: 1hr steady |
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July 15 |
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SUNDAY |
1 hr steady |
1 hr steady |
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MONDAY |
40 mins easy |
45 mins easy |
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TUESDAY |
40 mins steady |
1 hr steady |
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WEDNESDAY |
40 mins steady |
1 hr steady |
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THURSDAY |
40 mins easy |
45 mins easy |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
1 hr steady |
1 hr steady |
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July 22 |
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SUNDAY |
2 hrs steady |
2 hrs 30 mins steady |
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MONDAY |
1 hr hilly course |
1 hr hilly course |
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TUESDAY |
Warm-up, 20 mins threshold pace, cool down |
Warm-up, 30 mins at threshold pace, cool down |
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WEDNESDAY |
1 hr 15 mins steady |
1hr 30 mins steady |
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THURSDAY |
1 hr steady |
Am: 30 mins easy Pm: 1 hr steady |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
1 hr steady |
Am: 30 mins easy Pm: 1 hr steady |
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July 29 |
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SUNDAY |
2 hrs steady |
2 hrs 30 mins steady |
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MONDAY |
1 hr hilly course |
1 hr steady |
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TUESDAY |
Warm-up, 25 mins at threshold pace, cool down |
Warm-up, 35 mins at threshold pace, cool down |
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WEDNESDAY |
1 hr 15 mins steady |
1 hr 30 mins steady |
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THURSDAY |
1 hr steady |
am: 30 mins easy Pm: 1 hr steady |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
1 hr steady |
Am: 30 mins easy Pm: 1 hr steady |
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Aug 5 |
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SUNDAY |
3 hrs steady |
3 hrs steady |
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MONDAY |
1 hr easy |
1 hr easy |
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TUESDAY |
Warm-up, 30 mins at threshold pace, cool down |
Warm-up, 40 mins threshold, cool down |
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WEDNESDAY |
1 hr 15 mins steady |
1 hr 30 mins steady |
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THURSDAY |
1 hr steady |
Am: 30 mins easy Pm: 1 hr steady |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
1 hr steady |
Am: 30 mins easy Pm: 1 hr steady |
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Aug 12 |
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SUNDAY |
1 hr 30 mins steady |
1 hr 30 mins steady |
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MONDAY |
1 hr steady |
1 hr steady |
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TUESDAY |
Warm-up, 5 x I mile/3 mins rec @ 10km pace, cool down |
Warm-up, 5 x 1 mile/3 mins rec @ 10km pace, cool down |
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WEDNESDAY |
1 hr steady |
1 hr steady |
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THURSDAY |
Warm-up, run 10 mins in one direction, rest 5 mins, run 10 mins back to start point, cool down (5km pace session) |
Warm-up, run 15 mins in one direction, rest 5 mins, run 15 mins back to start point (5km pace session) |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
1 hr steady |
1 hr steady |
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Aug 19 |
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SUNDAY |
2 hrs steady |
2 hrs steady |
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MONDAY |
1 hr steady |
1 hr steady |
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TUESDAY |
Warm-up, 5 x 1 mile/3 mins rec @ 10km pace, cool down |
Warm-up, 5 x 1 mile/3 mins rec @ 10km pace, cool down |
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WEDNESDAY |
1 hr 30 mins steady |
1 hr 30 mins steady |
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THURSDAY |
Warm-up, run 10 mins in one direction, rest 5 mins, run 10 mins back to start point, cool down (5km pace session) |
Warm-up, run 15 mins in one direction, rest 5 mins, run 15 mins back to start point (5km pace session) |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
1 hr steady |
Am: 45 mins steady Pm: 1 hr steady |