New York Marathon Training Plan

Everyone’s journey to completing their first marathon is unique. However, the feeling of crossing that finish line after the dedication and commitment to hours of long, lonely runs and hundreds of kilometres on the clock is universally epic. While some of the training can be tedious, having crossed the iconic New York Marathon finish line was so worth it. If you have been considering training for your first marathon, I hope my New York Marathon training plan and my own experience inspire you to take that first step.

Emma Judd | Updated 2023

Emma Judd and running partner Dee running through Central Park. She shares her NYC Marathon training plan. | © Emma Judd

How to Enter the New York Marathon

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How do I run the New York City Marathon, you’re asking?

Runners can enter the New York City Marathon via a few different avenues. There is a non-guaranteed entry drawing (the New York Marathon lottery), divided into “NYC-metro area” applicants, other “National” applicants and “International” applicants.

Applicants find out if they have gained entry in around February. Runners not accepted via the drawing or who simply want to help a cause can run for a charity.

For international runners seeking guaranteed entry, look into purchasing a “Marathon Package” (including flights, hotel and entry) through one of the partners, International Tour Operators (ITO).

My marathon story started in January 2017. I contacted a friend who was living in New Zealand, Dee, as I thought a fit holiday to New Zealand and taking on the Auckland Half Marathon while I was there would be a good idea.

Dee had other ideas. It wasn’t a complete shock, as a colleague of ours had done the New York Marathon a couple of years prior and absolutely loved it – but I just never thought I would do it.

In a matter of weeks, we’d enquired with our friends at the MND and Me Foundation, booked our travel and entered the New York City Marathon.

Once you commit, you’re all in, so book wisely and months in advance if you can; you need all the training time you can allow, especially if it’s your first marathon.

It’s a life-defining experience. You realise what your body is capable of. The NYC Marathon is an experience you’ll remember for the rest of your life. No regrets. Just do it.

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The streets of the iconic setting for the NYC Marathon. Image by Jon Flobrant

Travelling to New York

If I had my time again, I might have gone to New York sooner, as the Marathon vibe and shenanigans commence that week (follow @nymarathon on Instagram). Honestly, the whole city is into the marathon vibe. It’s the best.
Pack your marathon clothes and necessities with you in your carry-on. How annoying would it be if your luggage got lost and you didn’t have all your pre-prepared clothing, gels and other essentials to run? It would mean an uncomfortable marathon for you.
Ubers from JFK airport are near impossible to get, so suck it up and grab a cab or pre-organise another way to get to your New York hotel (Click here for New York City Hotel Deals).
You need to pick up your race pack on either the Friday or Saturday preceding Race Day Sunday. Due to flight times, I actually didn’t get in until super late on Friday, so Saturday was my only option to visit Race Pack Collection.

Where to Stay for the New York Marathon

There are many international partners for the New York Marathon and they offer event packages. Simply search NYC Marathon packages by country.

We opted for a 3-night package that included accommodation at The New Yorker and race day entry. Our package included accommodation up to and including race day night.

Thanks to a tip from a friend who had done the marathon the previous year, we extended our stay by one night so we could have more recovery time.

The Best New York Marathon Hotels

It is best to book your hotel for the New York Marathon as soon as you decide to enter as hotels book out as early as the first quarter of the year.

Hotels near the finish line include The Wallace, Arthouse Hotel, the Mandarin Oriental and Lucerne Hotel.

Hotels near the bus to the starting line include the Grayson Hotel and the Gotham Hotel.

Search other NYC hotels below.

So, you’ve booked your accommodation, entry and flights. But the only guarantee you’ll get to that NYC marathon finish line is through dedication to your training.

As soon as you start clocking some serious kilometres, you’ll realise chafe is very real, blisters are the devil and nutrition is key.

The saying “If it’s meant to be, it’s up to me” has never been more true. Each week you check off the training schedule is one week closer to the big day.

That day will come, regardless of whether you have trained or not.

Doing enough running training is important so you can enjoy the event and you’ll experience New York’s five boroughs in the most spectacular way that only a New York Marathoner can truly understand.

How do you create a marathon training plan?

Choose a New York Marathon training plan that suits your lifestyle. The best marathon training plan is the one that works for you, your schedule and to achieve your personal goals. For Dee and I, that meant a distance-based training schedule, based on a minimum of kilometres/miles per week, which was flexible around our work and life commitments, slowly increasing kilometres /miles in a realistic way for an approximate marathon goal time we were aiming for. While tough (and that 80 km (49-mile) week was laughable at the start), we stuck to it and it obviously worked for us. We have the medals to prove it.
Set a race target time. Whether you are a beginner marathon runner or you’ve run a couple of marathons, you will need to set a race target time. That will help you establish a race pace to work towards. Then, you can create a marathon training guide around those times and have a super clear goal which will carry you through the race.

Join a running group. Or if you’re fundraising with a charity, join their organised sessions. A bonus is meeting the people in your city who actually like running, will be there for the long training runs, and won’t bail on you.
Track your runs via a training watch or running app like STRAVA. It’s a good way to see your improvements and consistently track your pace over time.
Free New York Marathon Training Plan. This is a 20-week marathon training plan pdf for you to download and use as a guide (it’s in km and miles). It is a first-time marathon training plan but I had a good base level of fitness so wouldn’t necessarily suit all beginner marathon runners.
If you are a new runner, you may want to start with a walk-run marathon training plan to start out more slowly and build up to a shuffle.

There isn’t actually anything “bad” about marathon training as it’s really exciting and such an awesome challenge. Things that are (not so) bad include:

Running. All the time. Plan your weekly run schedule in advance to make it realistic and easy for yourself. Don’t leave those kilometres all to the end of the week – you’ll regret it. Keep to your running plan no matter what. Even if you don’t feel like running – run. Picture that finish line; that’s your why.
Running shoes are like tyres and can only do so many kilometres.
Running partners may cancel on you, so get used to your own company. Anyone not training for a marathon may think you are a bit nuts, so they may cancel on your 26km run date together – as appealing as it sounds. You cannot let this hinder your training. Get up and go, my friend. The road to the finish line can be a lonely one, sometimes.
Chafe and blisters. The pain. Anything you can do to mitigate pain, try it on your training runs and get into a routine.

The road to the New York City Marathon may be paved with a few solo runs, but Emma says it is worth it in the end. | © Emma Judd

What to Wear for New York Marathon Training

When it comes to New York marathon gear the rule is: New everything. New shoes, new socks, new running belt, new water bottles, new anti-chafe stick, new lollies, new running gloves and neck warmer (you’ll be training in winter and running in the New York cold), many new pairs of tights, new visor, new sunscreen, new fave running shirts. But remember, nothing new on race day. Everything in the list below should be tried and tested in your training sessions.

Best marathon shoes: HOKA ONEONE were, for me, the best shoes for marathon training. Light, cushioned. I honestly felt like I was running on clouds.
Best marathon socks: Feetures running socks. I have three pairs I love them so much. They are supportive, cushioned and comfortable.
Best marathon running belt and water bottles: Fiipbelt. Yes. You will need a running belt to carry all of your things. It may seem super nerdy or super serious runner person, but you’ll learn to love it. I even take mine on shorter runs now – it’s super convenient.
Best anti-Chafe Stick: Body Glide. Don’t even think. Just buy it and use it wisely. This anti-chafe stick saves bodies.
Best marathon hydration gels and nutritional support: I’d recommend trying a few running gels and electrolyte tablets on your training runs. I personally liked these brands: