Meb's Tips for Running the 2025 TCS New York City Marathon

Check out tips from Meb Keflezighi, Olympian and New York City Marathon champion, from Set the Pace Presented by Peloton, New York Road Runners' podcast. Check back often in the lead-up to November 2 as Meb counts down the miles to the finish line in Central Park!

Tune in to Set the Pace Presented by Peloton whether this is your first marathon or your 20th. You’re sure to gain valuable advice that’ll help you manage the TCS New York City Marathon course from start to finish.

Miles 1–2

Meb kicks us off with tips for navigating the first 2 miles of the TCS New York City Marathon course. The start on the Staten Island side of the Verrazzano-Narrows Bridge is spectacular, but often cold and windy, with a steady uphill climb in the first mile. Take in the iconic views and exhilarating atmosphere, but stay relaxed and don't worry about your pace. In the second mile as you descend off the bridge into Brooklyn, shed a layer of clothing as you warm up and settle into a relaxed effort, and continue to enjoy the camaraderie. Tune in to hear more; Meb's tips begin around 55:20.

Mile 3–7

Miles 3–7 of the TCS New York City Marathon course take us along Fourth Avenue in Brooklyn. Meb reminds us that this is a long, flat segment where we can start to pay attention to pacing. “Get into a good cadence and just be yourself, get that rhythm,” he says. Think about your goal finish time, but don’t get ahead of yourself and don’t rush. “You’ve been trained for this.”

Meb also urges runners to enjoy the Fourth Avenue crowds. “It's all about soaking it all in. Just be in the moment. Be present. You know you still got a long way to go.” Tune in to hear more; Meb’s tips begin around 52:50.

Miles 8–9

This week, Meb takes runners through miles 8 and 9. Still on Fourth Avenue in Brooklyn, runners from the three starts finally merge just before turning right onto Lafayette Avenue. “This is where the energy is,” Meb says. The crowds are deep and the Mastercard Cheer Zone boosts enthusiasm even higher.

There’s a slight uphill on Lafayette, but the energy stays high as locals welcome the runners. “It's electrifying. They're cheering you on ten deep, eight deep.” Continue to soak it in—but also pace yourself, hydrate properly, and keep your rhythm for the miles ahead. Tune in to hear more; Meb's tips begin around 50:30.

Miles 10–12

Miles 10–12 are in Williamsburg, Brooklyn, as the TCS New York City Marathon course proceeds along Bedford Avenue and features a vibrant mix of commercial and residential neighborhoods. “Now we’re going to the double digits!” notes Meb. Continue to draw energy from the crowds of spectators, as well as from fellow runners, while taking care to give yourself space and avoid jostling in crowded areas.

“This is a time where you kind of observe the community,” Meb adds. South Williamsburg is home to a large Hasidic Jewish community, giving way to North Williamsburg’s hipster vibe. Soak it all in. Tune in to hear more; Meb’s tips begin around 51:20.

Mile 13–15

Meb takes us through the halfway point of the TCS New York City Marathon course as it crosses the Pulaski Bridge from Brooklyn into Queens and approaches the Queensboro Bridge connecting Queens to Manhattan.

“I always remember going through the halfway of the TCS New York City Marathon,” says Meb. “This is where you have to evaluate—hey, I’m at the halfway point, how am I doing?” Some people will try to make a move at this point, but Meb urges caution. “Be controlled—this is only halfway. You have a long way to go.”

In Queens, stay in the mix of runners around you, drawing on their energy and keeping your effort steady. The Queensboro Bridge, without spectators, is a good place to repeat positive mantras. “Talk to yourself, say ‘I am ready, I'm willing, let’s see what can happen.’ Remind yourself that you're doing it.”

The Queensboro offers amazing views, and you still have 11 more miles of excitement to come. Tune in to hear more; Meb’s tips begin around 1:04:50.

Special Mental-Health Check-In

Meb pauses our journey along the TCS New York City Marathon course to reflect on the role of our mental health in our training and racing.

“Running is hard, and training to run 26.2 miles is extremely hard,” says Meb. In training, the challenge is more physical than mental, “but on race day that is going to switch,” he says. He has suggestions for training your mind to get your body to do amazing things.

First, visualize the success you want to achieve. “Think about the finish line. Put yourself on the New York City Marathon course.” This can keep you motivated to work hard.

Second, think about your goals. Have a range of goals (A, B, and C) in case things don’t go your way. Write them in your training log. “This will help you do the small things that make a big difference.”

Finally, remind yourself that everyone goes through challenges in training and on race day. It’s all part of the journey toward your “graduation”—the finish line in Central Park. Tune in to hear more; Meb’s tips begin around 1:01:20.

Miles 16–18

In mile 16, the TCS New York City Marathon course exits the Queensboro Bridge onto First Avenue in Manhattan and heads north for several miles. Meb describes this section as “a time of amazingness—flat and loud and electrifying.”

After the silence of the Queensboro Bridge—where no spectators are allowed—the race returns to the people. “They’re watching from their condominiums. They’re 10 deep, 15 deep. This is where the sound literally can move you, but you have to be able to control that.”

As a pro athlete, Meb would often give a thumbs-up to the First Avenue crowds. “You can puff out your chest, acknowledge them, but remember you still have 10 miles to go.” Also bear in mind that First Avenue isn’t completely flat, so “don’t sprint and don't push too hard, too soon.” Tune in to hear more; Meb's tips begin around 54:15.

Miles 19–21

Miles 19–21 of the TCS New York City Marathon course take runners from Manhattan into the Bronx. These miles are where runners may encounter “the Wall”—though Meb says that’s not inevitable.

“If you have trained right and you’ve been patient at the beginning stages of the New York City Marathon, you can accelerate and know the Wall has not hit you yet,” he says.

The Willis Avenue Bridge headed into the Bronx is a good place to check in with yourself. “You can say, 'Hey, how am I doing? I got six miles to go.'”

No matter how you’re feeling, know that you’ve trained for this moment. “If you do hit the wall, it’s okay,” says Meb. “Your mental game becomes now to slow down and finish strong.” Tune in to hear more; Meb's tips begin around 43:45.

Miles 22–23

The TCS New York City Marathon course crosses the Madison Avenue Bridge back into Manhattan for miles 22 and 23. Meb recalls a friend cheering for him one year just as he came off the bridge and feeling grateful for the support at this crucial point. “This is where you can let them know, hey, I'm doing it for you, I hear you,” he says.

With four miles to go, “evaluate how you feel, visualize how often you’ve done this, and say, I can do this.” As you head through Harlem, climb the gradual hill at mile 23, and see the iconic New York City New York skyline views emerge, keep your form strong.

“This is where you say, I cannot be anywhere else but New York. I am here running the TCS New York City Marathon and I'm almost home.” Tune in to hear more; Meb's tips begin around 57:45.

Miles 24–25

In these miles, the TCS New York City Marathon course enters Central Park, and the home stretch is near. In 2005, Meb was leading the race here, along with Paul Tergat—then the world record holder—and Hendrik Ramaala, the defending champion. Meb had a calf cramp and fell back, while Tergat and Ramaala waged an epic battle to the finish, where Tergat prevailed by milliseconds.

“This was incredible,” Meb recalls. His training hadn’t been ideal, and the podium finish gave him confidence he could one day win New York, a feat he accomplished in 2009.

Miles 24 and 25 are tough under any circumstances. “Just to make it to 24 miles is a big, monumental personal win for all of us,” he says. “You can smell the finish line, so give it your best and leave nothing unturned. Keep pushing. Be strong.” Tune in to hear more; Meb's tips begin around 1:12:40.

Mile 26

The final mile of the TCS New York City Marathon course brings runners out of Central Park, along Central Park South, back into the park, and to the iconic finish line. “This is what all your work has led up to,” says Meb. “This is where the dreams become a reality.”

No matter how you got into the race—through the drawing, by doing 9+1, by fundraising with a charity, or as a pro runner or VIP—you’ve had a vision of this finish line. Now, after 26 miles, you’re nearly there.

“Soak it all in as you come [back] into Central Park. It's not the easiest finish, but it's the most meaningful finish there is because everybody dreams to be in New York. Celebrate all the hard work, all the mileage, all the sacrifice that you have done to say, I am a marathoner. I am finishing the TCS New York City Marathon. Congratulations—job well done!" Tune in to hear more; Meb's tips begin around 49:05.