November 1, 2026 · Five Boroughs · The World's Marathon

NYC Marathon Training Plan 2026

The world's largest marathon is also one of its most challenging. Five bridges, rolling terrain, and the silent Queensboro Bridge at mile 15 break unprepared runners. Then First Avenue's wall of sound tempts you to throw away your race plan. Get a personalized training plan built for NYC's unique demands.

Build My NYC Plan →

$19 one-time · 30-day guarantee

NYC Course at a Glance

Date November 1, 2026

Course Five boroughs, point-to-point

Net elevation ~0 ft (rolling)

Total climb 875 ft

Total descent 875 ft

Temp range 40–65°F (historical)

Key challenge 5 bridges, Queensboro at mi 15

Field size 50,000+ runners

Get My NYC Plan — $19

Mile-by-Mile Breakdown

Know every mile before you run it

Each segment of the NYC course demands a different strategy. Here's what your plan prepares you for.

Miles 1–2

0→260 ft ▲ 260 ft

Steep Start

Verrazzano-Narrows Bridge

The race begins with a brutal 260-foot climb to the top of the Verrazzano Bridge. Adrenaline and 50,000 runners make it feel easy — but going out hard here is the #1 NYC pacing mistake. Your plan: Walk-jog the uphill. 20–30 sec/mi slower than goal pace.

Miles 3–8

260→50 ft ▼ 210 ft

Stay Controlled

Brooklyn

The long descent off the bridge into Brooklyn's massive crowds is intoxicating. Fourth Avenue is wide, flat, and the crowd energy is deafening. Every instinct says go fast. Your plan: Goal pace or 5 sec/mi slower. Bank nothing. You'll need it later.

Miles 9–13

~50 ft (Pulaski Bridge climb)

Stay Patient

Queens & Pulaski Bridge

Through Queens with a quick climb over the Pulaski Bridge before the halfway mark. Crowd support dips slightly here. Check your halfway split — if you're ahead of plan, the Queensboro Bridge will make you pay. Your plan: Even effort. Fuel before Queensboro.

Miles 14–16
50→200→50 ft ▲▼
The Wall
Queensboro Bridge
The defining moment of the NYC Marathon. A 135-foot climb onto the bridge with no spectators, no music, no energy — just you, your breathing, and the incline. More runners hit the wall here than anywhere else on the course.
The Silence
1.2 mi with zero crowd support
Complete silence after miles of noise. Mentally devastating if unprepared.
The Climb
135 ft gain over 0.8 mi @ 3%
Not the steepest, but at mile 15, glycogen-depleted legs feel every foot.
The Descent
Down into Manhattan
Don't overcorrect — the descent dumps you into First Avenue's noise. Stay controlled.

Miles 17–20

~50 ft ≈ flat

Pacing Trap

First Avenue

After Queensboro's silence, First Avenue hits you with a wall of sound — the loudest crowds in marathon running. The temptation to surge is almost irresistible. This is where NYC marathons are lost. Your plan: Goal pace. Not one second faster. Ignore the adrenaline.

Miles 21–23

~50 ft (Willis Ave Bridge)

Fatigue Zone

Bronx & Willis Ave Bridge

A quick trip to the Bronx via Willis Ave Bridge. Rolling terrain on tired legs. The field is stretching out and the reality of the final miles sets in. Your plan: Maintain effort, not pace. Fuel one last time.

Miles 24–26.2

~100 ft (Central Park hills)

Final Push

Central Park

Central Park's rolling hills are the final test — Cat Hill and the undulating paths will challenge whatever you have left. The crowds are massive. The finish line awaits. Your plan: If you paced right, this is where you pass people. Let it rip.

Pacing Strategy

The bridge strategy that separates PRs from blowups

NYC's bridges create forced effort spikes. The key is managing them — not fighting them. Here's the data-driven approach for a 3:00 goal.

Segment	Pace/mi	Strategy
Miles 1–2	7:10–7:20	Verrazzano climb. 20–30 sec/mi slow. Don't race the bridge.
Miles 3–13	6:50–6:55	Brooklyn/Queens. Even effort. Don't bank time here.
Miles 14–16	7:00–7:15	Queensboro. Effort over pace. Accept the slow split.
Miles 17–20	6:50–6:55	First Ave. Goal pace ONLY. Ignore the crowd surge.
Miles 21–26.2	6:45–6:55	Bronx/Central Park. Race what's left. Harvest conserved energy.

First Avenue Trap

After the silent Queensboro Bridge, First Avenue's massive crowds create a 20–30 sec/mi surge in most runners. Data shows runners who surge here average 4–6 minutes slower in the final 10K. Resist.

Bridge Strategy

Treat every bridge as a hill. Shorten stride, maintain effort, accept slower splits. Your plan includes bridge-specific training — hill repeats that simulate each bridge's grade and length at the mile where you'll encounter it.

Get custom splits for your goal time and the NYC course profile

Free Pacing Calculator →

Your NYC Plan Includes

Everything a generic plan leaves out

A flat-course plan won't prepare you for five bridges and Central Park's hills. Here's what makes this plan different.

📅

12–18 Week Schedule

Complete weekly training with progressive mileage, quality sessions, rest days, and cross-training. Periodized into base, build, peak, and taper phases.

🌉

Five-Bridge Training

Hill repeats that simulate each of NYC's five bridge crossings — matching the grade, length, and fatigue level you'll experience at each mile marker.

🧠

Queensboro Mental Prep

Specific mental training for the silent Queensboro Bridge and the First Avenue crowd surge — the two moments that make or break NYC marathons.

❤️

Heart Rate Zones

Five personalized training zones based on your max HR and lactate threshold. Every workout has a target zone so you train at the right intensity.

⚡

Mile-by-Mile Race Plan

Bridge-adjusted pacing splits, fueling schedule, aid station strategy, mental cues by borough, and weather contingency adjustments.

🌡️

Weather Strategy

Pace adjustments for NYC's 40–65°F November range. Layering strategy for the exposed Staten Island start and race-day decision framework.

NYC Weather

Early November: cool but variable

NYC Marathon weather has ranged from 40°F to 65°F. The exposed Staten Island start can feel 10°F colder with wind. Your plan includes adjustments for every scenario.

❄️ Cold

40–46°F

Throwaway layers essential for the Staten Island wait. Gloves and arm sleeves for the bridges. Wind chill can feel 10°F colder on exposed spans.

✓ Optimal

47–55°F

Perfect NYC Marathon weather. Cool enough for the bridges, warm enough for the boroughs. Singlet and shorts with arm sleeves optional.

⚠ Warm

56–65°F

Above average for November. Slow 1–2% per 10°F above 55. Increase fluid on exposed bridge sections where aid is unavailable.

🌬️ Windy

Any temp

Bridge crossings are exposed to wind from every direction. Headwinds on the Verrazzano can add 15–20 sec/mi. Draft when possible.

Frequently Asked Questions

NYC Marathon FAQ

How hard are NYC's five bridges really? +

Individually, none of NYC's bridges are extreme — the steepest grade is about 3–4%. What makes them challenging is their cumulative effect: 875 feet of total climbing spread across five bridges at miles 1, 13, 15, 19, and 20. Each bridge forces an effort spike followed by a descent, creating a rhythm of fatigue that compounds. Runners who train for rolling terrain and bridge-specific efforts consistently handle them better.

How do I handle the Queensboro Bridge? +

The Queensboro Bridge at mile 15 is NYC's defining challenge. It's 1.2 miles with no spectators, a 135-foot climb, and an enclosed lower deck that's dark and echo-y. The mental shift from Brooklyn's massive crowds to complete silence is jarring. Our plan includes Queensboro-specific mental training and bridge simulation workouts so you're prepared for the silence, the climb, and the critical First Avenue transition.

What's the First Avenue pacing trap? +

After the silent Queensboro Bridge, you descend into First Avenue where 500,000+ spectators create the loudest crowd in marathon running. The contrast triggers a massive adrenaline surge — data shows most runners speed up 20–30 sec/mi here. This surge depletes glycogen reserves that you'll desperately need for Central Park's hills. Our plan specifically trains you to resist this surge.

Is NYC a good PR course? +

NYC is one of the hardest World Major Marathon courses for PRs due to its bridges, rolling terrain, and crowd-induced pacing errors. Most runners PR on flat courses like Berlin or Chicago. However, well-prepared runners who execute a disciplined pacing strategy can still run fast here. The key is accepting that NYC is a race of attrition, not speed.

How many weeks should I train for NYC? +

16–18 weeks is ideal. If you're already at 30+ miles/week, 12 weeks works. NYC demands both hill training and mental preparation, so start bridge simulation workouts at least 8 weeks out. Our plan auto-adjusts the timeline based on when you start.

What makes an NYC-specific plan better than a generic one? +

Three reasons. First, five bridge crossings require specific hill training that matches each bridge's grade, length, and placement in the race. Second, the Queensboro-to-First-Avenue mental challenge is unique to NYC and requires specific preparation. Third, Central Park's rolling hills in the final miles demand a different finishing strategy than flat courses. Our plan addresses all three.

NYC Marathon Training Plan 2026

Five bridges, five boroughs, one brutal course

Know every mile before you run it

The bridge strategy that separates PRs from blowups

Everything a generic plan leaves out

12–18 Week Schedule

Five-Bridge Training

Queensboro Mental Prep

Heart Rate Zones

Mile-by-Mile Race Plan

Weather Strategy

Early November: cool but variable

Build your NYC-specific training plan

NYC Marathon FAQ

Complement your training plan

NYC Pacing Calculator

Fueling Calculator

Race Time Predictor

Carb Loading Planner

Heat Acclimation

Beginner's Guide

Similar hilly marathon courses

Boston Marathon

Marine Corps Marathon

Philadelphia Marathon