Philadelphia's rolling loop course features the infamous Manayunk Wall at mile 9 and long stretches along Kelly Drive. A generic plan won't prepare your legs for that climb on race day. Get a personalized training plan built for Philly's unique terrain.
Philadelphia's loop course is mostly flat along the rivers, but the Manayunk Wall at mile 9 is a steep, punishing climb that defines the race. Prepare for it or pay for it later.
Each segment of the Philadelphia course demands a different strategy. Here's what your plan prepares you for.
The Manayunk Wall changes everything. Runners who try to maintain pace through the climb blow up in West Philly. Here's the data-driven approach for a 3:30 goal.
| Segment | Pace/mi | Strategy |
|---|---|---|
| Miles 1–8 | 8:05–8:10 | Flat start — settle in, don't bank time before the Wall. |
| Miles 9–11 | 8:30–9:00 | Effort over pace. Accept 20–30 sec/mi slower through Manayunk. |
| Miles 12–20 | 7:55–8:05 | Recovery then flat river miles — steady goal pace. |
| Miles 21–26.2 | 7:50–8:00 | Conserved energy from smart Wall pacing pays off here. |
Get custom splits for your goal time and the Philadelphia course profile
Free Pacing Calculator →A flat-course plan doesn't prepare you for Manayunk. Here's what makes this plan different.
Complete weekly training with progressive mileage, quality sessions, rest days, and cross-training. Periodized into base, build, peak, and taper phases.
Hill repeats simulating the Wall's 5–7% grade. Built into long runs at miles 8–10 to replicate racing the climb on pre-fatigued legs.
Targeted quad and glute strengthening — step-ups, lunges, and eccentric work — to handle the Wall's climb and the subsequent descent without destroying your legs.
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.
Course-adjusted pacing splits, fueling schedule, aid station strategy, mental cues by segment, and weather contingency adjustments.
Pace adjustments for late November's 35–55°F range. Layering strategy, cold-start protocol, and race-day decision framework based on forecast.
Philadelphia in late November is typically cool and crisp — near-ideal marathon conditions. But cold rain can be a factor. Your plan includes adjustments for every scenario.
Common start temperature. Throwaway layers essential. Gloves and arm sleeves for the first 5 miles. Minimal pace adjustment needed.
The sweet spot for Philadelphia. Most PRs happen here. Singlet and shorts by mile 5. This is fast marathon weather.
Warmer than typical. Slightly slow goal pace 1%. Increase fluid intake, especially before the Wall climb.
Late November rain is possible. Slippery conditions on Manayunk Wall descent. Body Glide, hat with brim, and lighter shoes recommended.
Personalized pacing, Manayunk Wall prep, hill training, weather strategy, and race-day fueling — all calibrated to your goal time.
Get My Philadelphia Training Plan — $19 →Course-adjusted mile-by-mile splits for Philadelphia's elevation profile. Enter your goal time for custom pacing.
Personalized carb, fluid, sodium, and caffeine targets based on your body weight and goal pace.
Predict your Philadelphia finish time from recent race results or connect Strava for AI-powered prediction.
5-day carb loading protocol with daily gram targets. Maximize glycogen for race day.
Assess your readiness for warm conditions. Philadelphia's race-day weather can be variable.
New to marathons? Start here for training fundamentals, gear, and race-day preparation basics.
Training for Philadelphia? These courses share similar terrain challenges.
Five bridges and constant rolling terrain. More sustained hills than Philly but similar late-race fatigue management required.
Rolling hills through DC monuments. Similar elevation gain to Philadelphia with a challenging bridge sequence at miles 14–20.
Much hillier than Philadelphia with constant climbing throughout. Great training race if you want to build hill strength before Philly.