2:09 EventsTM is an Official International Travel Partner of the ING New York City Marathon 
TRAINING PLAN - Targets 4hrs & 4.30hrs - SEPTEMBER TO NOVEMBER
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Aug 27 |
SUB 4HRS 30MINS
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SUB 4HRS
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SUNDAY |
2 hrs steady |
2 hrs 30 mins 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, Up & down the clock – start with 1 min fast/1 min slow, then 2 mins fast/2 mins slow – up to 6 mins, then back down to 1 min fast/1 min slow – pace range from 5km to 10km, cool down. |
Am: 30 mins easy pm: Warm-up, Up & down the clock – start with 1 min fast/1 min slow, then 2 mins fast/2 mins slow – up to 6 mins, then back down to 1 min fast/1 min slow – pace range from 5km to 10km, cool down. |
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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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Sept 2 |
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SUNDAY |
2 hrs steady |
2 hrs 30 mins 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 |
Pm: 1 hr 30 mins steady |
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THURSDAY |
5 miles at threshold pace – then, 10 x 400m at 10km pace, 200m jog recs |
Am: 45 mins steady Pm: 5 miles at threshold pace – then, 10 x 400m at 10km pace, 200m jog recs |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
1 hr steady, or 2 hrs steady if attending NY Info day on Sunday |
1 hr steady, or 2 hrs steady if attending NY Info day on Sunday |
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Sept 9 |
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SUNDAY |
NY Info day – Kingston/Richmond Park, or 2 hrs steady |
NY Info day – Kingston/Richmond Park, or 2 hrs steady |
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MONDAY |
1 hr steady |
1 hr steady |
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TUESDAY |
1 hr steady |
1 hr steady |
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WEDNESDAY |
1 hr steady |
1 hr steady |
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THURSDAY |
1 hr steady |
Am: 45 mins steady Pm: 1 hr steady |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
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Sept 16 |
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SUNDAY |
3 hrs steady |
3 hrs steady |
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MONDAY |
1 hr steady |
1 hr steady |
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TUESDAY |
Warm-up, 3 sets 5 x 300m/100m jog rec @ 5km pace, 5 mins rec between sets |
4 sets, 5 x 300m/100m jog rec @ 5km pace, 5 mins rec between sets |
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WEDNESDAY |
1 hr 30 mins steady |
1 hr 30 mins steady |
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THURSDAY |
5 miles at threshold pace – then, 10 x 400m at 10km pace, 200m jog recs |
Am: 45 mins steady Pm: 5 miles at threshold pace – then, 10 x 400m at 10km pace, 200m jog recs |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
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Sept 23 |
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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, 12 x 400m/200m jog rec @ 5km pace |
12 x 400m/200m jog rec @ 5km pace |
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WEDNESDAY |
1 hr 30 mins |
1 hr 30 mins steady |
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THURSDAY |
Warm-up, 5 x 1km/2 mns rec @ 5km pace |
Am: 45 mins steady Pm: 6 x 1 km/2 mins rec @ 5km pace |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
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Sept 30 |
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SUNDAY |
3 hrs steady |
3 hrs steady |
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MONDAY |
1 hr steady |
Pm: 1 hr steady |
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TUESDAY |
Warm-up, 8 x 400m/200 jog rec @ 1 mile pace, cool down |
Warm-up, 8 x 400m/200 jog recovery @ 1 mile pace |
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WEDNESDAY |
1 hr 30 mins |
1 hr 30 mins |
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THURSDAY |
Warm-up, 5 x 1km/2 mns rec @ 5km pace |
Am: 45 mins steady Pm: 6 x 1 km/2 mins rec @ 5km pace |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
1hr steady |
Am: 45 mins easy Pm: 1 hr steady |
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Oct 7 |
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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, 8 x 400n/200m jog rec @ 1 mile pace |
8 x 400m/200 jog rec @ 1 mile pace |
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WEDNESDAY |
1 hr 30 mins steady |
1 hr 30 mins steady |
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THURSDAY |
Warm-up, 5 x 1km/2 mns rec @ 5km pace |
Am: 45 mins steady Pm: 6 x 1 km/2 mins rec @ 5km pace |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
1 hr steady |
1 hr steady |
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Oct 14 |
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SUNDAY |
2 hrs steady, run each 30 mins progressively quicker finishing at marathon pace |
2 hrs steady, run each 30 mins progressively quicker finishing at marathon pace |
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MONDAY |
1 hr steady |
1 hr steady |
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TUESDAY |
Warm-up, 16 x 200m on grass, 1 min rec, cool down (controlled sprint speed – i.e. not flat out)) |
Warm-up, 20 x 200m on grass, 1 min rec, cool down (controlled sprint speed – i.e. not flat out)) |
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WEDNESDAY |
1 hr steady |
1 hr 15 steady |
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THURSDAY |
Warm-up, 30 mins @ marathon pace, cool down |
Warm-up, 30 mins @ marathon pace, cool down |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
45 mins steady |
1 hr steady |
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Oct 21 |
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SUNDAY |
1 hr 30 mins steady |
1 hr 30 mins steady |
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MONDAY |
45 mins steady |
1 hr steady |
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TUESDAY |
Warm-up, 16 x 200m on grass, 1 min rec, cool down (controlled sprint speed – i.e. not flat out)) |
Warm-up, 16 x 200m on grass, 1 min rec, cool down (controlled sprint speed – i.e. not flat out)) |
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WEDNESDAY |
1 hr steady |
1 hr steady |
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THURSDAY |
Warm-up, 30 mins @ marathon pace, cool down |
Warm-up, 30 mins @ marathon pace, cool down |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
45 mins steady |
45 mins steady |
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Oct 28 |
25 to 40 Miles Per week
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40 to 55 Mile Per Week
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SUNDAY |
1 hr steady |
1 hr steady |
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MONDAY |
40 mins steady, last 10 mins at 10km pace |
40 mins steady, last 10 mins at 10km pace |
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TUESDAY |
Warm-up, 10 x 200m,/ 200m jog rec (controlled speed) |
Warm-up, 10 x 200m,/ 200m jog rec (controlled speed) |
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WEDNESDAY |
Travel to NY or 20 mins easy |
Travel to NY or 20 mins easy |
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THURSDAY |
Travel to NY or 15 mins easy |
Travel to NY or 15 mins easy |
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FRIDAY |
Travel to NY or group jog in Central Park |
Travel to NY or group jog in Central Park |
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SATURDAY |
10 min easy jog |
10 mins easy jog |
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MARATHON DAY – SUNDAY 6TH NOVEMBER
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