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.