2:09 EventsTM is an Official International Travel Partner of the ING New York City Marathon 
TRAINING PLAN - Targets 5hrs & Get me Around - SEPTEMBER TO NOVEMBER
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Aug 27 |
BEGINNER
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SUB 5HRS
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SUNDAY |
Start slowly – build up to steady pace and run/walk 90 mins |
Start slowly – build up to steady pace and run/walk 2 hrs. |
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MONDAY |
Rest |
Rest |
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TUESDAY |
Warm-up, on clear path run hard for 10 mins – take 5 mins recovery then try to run back to the start point in 10 mins, cool down |
Warm-up, on clear path run hard for 10 mins – take 5 mins recovery then try to run back to the start point in 10 mins, cool down |
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WEDNESDAY |
Rest |
30 mins steady |
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THURSDAY |
Start slowly – build up to steady pace and run/walk 45 mins |
Start slowly – build up to steady pace and run/walk 60 mins |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
Warm-up, run 3 x 1 mile (approx.) with 3 mins recovery between each. Cool down. Pace should be fast but controlled so that you can hold it for the full mile. |
Warm-up, run 4 x 1 mile (approx.) with 3 mins recovery between each. Cool down. Pace should be fast but controlled so that you can hold it for the full mile. |
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Sept 2 |
BEGINNER
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SUB 5HRS
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SUNDAY |
Start slowly – build up to steady pace and run/walk 1 hr 45 mins |
Start slowly – build up to steady pace and run/walk 2 hrs |
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MONDAY |
Rest |
Rest |
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TUESDAY |
Warm-up, on grass run 5 x 3 mins with 2 mins recovery between each, cool down – pace should be fast but controlled. |
Warm-up, on grass run 6 x 3 mins with 2 mins recovery between each, cool down – pace should be fast but controlled. |
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WEDNESDAY |
Rest |
45 mins steady |
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THURSDAY |
Start slowly – build up to steady pace and run/walk 60 mins |
Start slowly – build up to steady pace and run/walk 60 mins |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
1 hr 30 run is attending the NY info day at Kingston/Richmond Park on Sunday, or warm-up, 4 x 1 mile with 3 mins recovery between each, cool down. |
1 hr 30 run is attending the NY info day at Kingston/Richmond Park on Sunday, or warm-up, 4 x 1 mile with 3 mins recovery between each, cool down. |
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Sept 9 |
BEGINNER
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SUB 5HRS
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SUNDAY |
New York Info day (9 mile run), or 1 hr 30 mins. |
New York Info day (9 mile run), or 1 hr 30 mins. |
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MONDAY |
Rest |
Rest |
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TUESDAY |
Warm-up, on grass run 5 x 3 mins with 2 mins recovery between each, cool down – pace should be fast but controlled. |
Warm-up, on grass run 6 x 3 mins with 2 mins recovery between each, cool down – pace should be fast but controlled. |
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WEDNESDAY |
rest |
45 mins steady |
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THURSDAY |
60 mins steady |
60 mins steady |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
Warm-up, run 4 x 1 mile (approx.) with 3 mins recovery between each. Cool down. Pace should be fast but controlled so that you can hold it for the full mile. |
Warm-up, run 5 x 1 mile (approx.) with 3 mins recovery between each. Cool down. Pace should be fast but controlled so that you can hold it for the full mile. |
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Sept 16 |
BEGINNER
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SUB 5HRS
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SUNDAY |
2 hrs steady |
2 hrs 30 min steady |
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MONDAY |
Rest |
Rest |
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TUESDAY |
45 mins steady |
45 mins steady |
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WEDNESDAY |
Rest |
45 mins steady |
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THURSDAY |
60 mins steady |
60 mins steady |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
Warm-up, 40 min continuous run, start steady increasing speed every 5 mins in second half – cool down. |
Warm-up, 40 min continuous run, start steady increasing speed every 5 mins in second half – cool down. |
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Sept 22 |
BEGINNER
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SUB 5HRS
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SUNDAY |
2 hrs steady |
2 hrs steady |
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MONDAY |
Rest |
Rest |
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TUESDAY |
Warm-up, 40 min continuous run, start steady increasing speed every 5 mins in second half – cool down. |
Warm-up, 40 min continuous run, start steady increasing speed every 5 mins in second half – cool down. |
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WEDNESDAY |
Rest |
45 mins steady |
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THURSDAY |
60 mins steady |
75 mins steady |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
Warm-up, 30 mins alternating fast pace & steady pace 5 min intervals, cool down. |
Warm-up, 30 mins alternating fast pace & steady pace 5 min intervals, cool down. |
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Sept 30 |
BEGINNER
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SUB 5HRS
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SUNDAY |
2 hrs steady |
2 hrs steady |
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MONDAY |
Rest |
Rest |
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TUESDAY |
Warm-up, 40 min continuous run, start steady increasing speed every 5 mins in second half – cool down. |
Warm-up, 40 min continuous run, start steady increasing speed every 5 mins in second half – cool down. |
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WEDNESDAY |
Rest |
45 mins easy |
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THURSDAY |
45 mins easy |
45 mins easy |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
45 mins easy |
45 mins easy |
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Oct 7 |
BEGINNER
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SPORTS PERSON
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SUNDAY |
3 hrs steady |
3 hrs steady |
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MONDAY |
Rest |
Rest |
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TUESDAY |
Warm-up, 12 x 1 min fast, 1 min fast walk recovery between each, cool down (efforts at 10km pace). |
Warm-up, 12 x 1 min fast, 1 min fast walk recovery between each, cool down (efforts at 10km pace). |
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WEDNESDAY |
Rest |
45 mins easy |
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THURSDAY |
60 mins steady |
60 mins steady |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
45 mins speeding up to 10km pace in last 10 mins |
45 mins speeding up to 10km pace in last 10 mins |
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Oct 14 |
BEGINNER
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SPORTS PERSON
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SUNDAY |
90 mins steady |
2 hrs steady |
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MONDAY |
Rest |
Rest |
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TUESDAY |
Warm-up, on a flat grass straight of approx 200m, run the length of the straight fast 10 times (5 up/5 back) with 2 mins rest at each end, cool down. |
Warm-up, on a flat grass straight of approx 200m, run the length of the straight fast 10 times (5 up/5 back) with 2 mins rest at each end, cool down. |
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WEDNESDAY |
Rest |
45 mins easy |
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THURSDAY |
60 mins steady |
60 mins steady |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
45 mins speeding up to 10km pace in last 10 mins. |
45 mins speeding up to 10km pace in last 10 mins. |
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Oct 21 |
BEGINNER
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SPORTS PERSON
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SUNDAY |
75 mins steady |
90 mins steady |
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MONDAY |
Rest |
Rest |
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TUESDAY |
Warm-up, on a flat grass straight of approx 200m, run the length of the straight fast 10 times (5 up/5 back) with 2 mins rest at each end, cool down. |
Warm-up, on a flat grass straight of approx 200m, run the length of the straight fast 10 times (5 up/5 back) with 2 mins rest at each end, cool down. |
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WEDNESDAY |
Rest |
Rest |
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THURSDAY |
45 mins steady |
45 mins steady |
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FRIDAY |
Rest |
Rest |
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SATURDAY |
30 mins steady |
30 mins steady |
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Oct 28 |
BEGINNER
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SPORTS PERSON
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SUNDAY |
45 mins steady |
60 mins steady |
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MONDAY |
Rest |
Rest |
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TUESDAY |
30 mins run with hard burst for 4 or 5 mins towards the end. |
30 mins run with hard burst for 4 or 5 mins towards the end. |
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WEDNESDAY |
Rest, or travel to NY |
Rest or travel to NY |
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THURSDAY |
Rest/travel to NY or 15 mins easy jog |
Rest/travel to NY or 15 mins easy jog |
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FRIDAY |
Rest/travel to NY or group jog in Central Park |
Rest/travel to NY or group jog in Central Park |
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SATURDAY |
Rest or 10 mins really easy |
Rest or 10 mins really easy. |
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MARATHON DAY – SUNDAY 6TH NOVEMBER
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