Meb's Marathon Training Tips

This article features pro tips by Meb Keflezighi, Olympian and New York City Marathon champion, from the Meb Minute segments on our podcast. Meb will be sharing marathon training advice leading up to the TCS New York City Marathon on November 3. We’ll continue to add his tips here each week.


Tune in to NYRR Set the Pace Presented by Peloton each week to hear Meb’s pro tips on training for the TCS New York City Marathon. Whether this is your first marathon or your 15th, you’re sure to gain valuable advice that’ll help get you to the start line on November 3 feeling strong.

2 Days Out

For Meb’s final marathon training tip, his advice is to rest, hydrate, and relax. You are almost to the starting line of the TCS New York City Marathon, and you’ve done all the work to get to where you are now. He says, “Trust in your training, stay relaxed, and prepare to give your very best on race day.” Tune in to hear more from Meb to help you get excited for race day!

2 Weeks Out

Race day is fast approaching and this week Meb says to stick to your plan—nothing new on race day. Be confident in the fact that you’ve practiced your fueling, your clothing, and your gear during your long runs. He says, “The work is done. So just be comfortable, be strong, and get to that finish line as best as you can.” Tune in to hear more from Meb on this week's episode. 

3 Weeks Out

Now that we’re three weeks out from race day, Meb’s advice is to visualize winning, whatever winning means to you. He says, “Visualizing was a powerful tool for me. I would imagine the race, my strategy, and crossing the finish line. It helped me boost my confidence and focus.” Tune in to find out how visualizing your goal can help you do your best on November 3.

4 Weeks Out

As we get closer to race day, Meb’s tip for this week is all about tapering. Meb says, “I always taper my mileage in the weeks leading to the race. It’s time to let your body recover and consolidate all the hard work.” In these next few weeks, he says to try to stay focused on maintaining fitness and mental sharpness. Tune in to hear Meb's tips on tapering. 

5 Weeks Out

Cross-training can be your friend when you’re preparing for a marathon. Swimming, cycling, elliptical, and other types of non-impact exercise maintain your overall strength and endurance without the pounding of running. “Don’t wait until you hurt something” before incorporating cross-training into your routine, advises Meb, who cross-trained throughout his career. “I always say, ‘Prehab instead of rehab.’” Tune in to learn more.

6 Weeks Out

Have you practiced running at your goal marathon pace? For Meb, getting accustomed to the pace you plan to run on race day is a crucial part of marathon training. He encourages all runners to include in your training some miles at goal (or target) marathon pace. “You’ll build confidence and familiarity, and it helps you be competitive,” he says. Tune in to this week’s episode for the details.

7 Weeks Out

Meb’s advice for this week is to incorporate strength training into your routine. He says, “During my training, I found that strength training is a game changer. Incorporating core exercises and leg workouts helped me avoid injuries and improve my running form.” Tune in to this week’s episode and find out why strength training is so important for marathon runners.

8 Weeks Out

For this week, Meb suggests changing up your running routes to keep your training fresh and engaging. He says, “It helped me work different muscle groups and avoid monotony.” If, like Meb, your training is routine, adding variety will keep things interesting. Tune in to hear why changing your routine can be beneficial.

9 Weeks Out

Now that we're less than 9 weeks out from race day, it's a good time to really start focusing on your nutrition and how it plays a critical role in your training. Meb's advice for this week is to pay close attention to what you eat, ensuring you get the right balance of carbohydrates, protein, and fat. Proper fueling is key to energy and recovery. Tune in to hear what Meb eats in order to fuel properly before his runs.

10 Weeks Out

This week, Meb talks about prioritizing recovery throughout the remaining weeks of your training. Recovery has been an important part of Meb’s own marathon training. He says, “I always made sure to get enough rest and eat well to recover from tough workouts. Don't underestimate the power of rest. It is where your body builds and grows stronger.” Tune in to find out how Meb recovers from tough workouts.

11 Weeks Out

Meb’s advice for this week is to incorporate speed work into your training. He says, “Speed workouts were a key part of my training interval sessions. Tempo runs push my limits and improve my race pace.” Take it from Meb; by adding speed to your weekly workouts, your body will gain the fitness you need for race day. Listen to this week’s episode to find out why speed work is essential.

12 Weeks Out

This week, Meb emphasizes how important the long run is for marathon training. He says, “Extend your long run progressively and your body will adapt and grow stronger.” Now that we are five weeks into our training, think about pushing the distance gradually to set yourself up for success on race day. Tune in to hear Meb's advice about why the long run is an essential tool for your training.

13 Weeks Out

Consistency pays off when you’re training for a marathon. This week Meb emphasizes the importance of being consistent. He says, “Consistency was the bedrock of my success. I ran on the same day each week, which builds up discipline.” Meb adds that finding a routine that works for you and sticking to it will pay off in the end. Tune in to hear how Meb kept consistent throughout his running career and beyond.

14 Weeks Out

It's August, and most of us are a few weeks into our marathon training, so this week Meb talks about taking a look at the progress we’re making. “You see changes in your body. Your psychology is changing,” he says. You don’t yet need to focus on intense workouts—that will come later. Keep following your program, enjoy your growing confidence, and If you have a training partner or group, lean into that support. Tune in to hear Meb’s tips for assessing your progress at this important stage.  

15 Weeks Out

Training for a marathon takes a lot of preparation and this week Meb talks about figuring out the right gear and nutrition you will need to set yourself up for success. He says it's all about the journey and the sooner you commit to putting in the miles, the stronger you’ll feel getting to the starting line. “What was hard last week…is now becoming easier and that's the beauty of running,” Meb says. Tune in to hear Meb’s tips about how to prepare for race day early on in your training. 

16 Weeks Out

This week, Meb talks about establishing your “why” and how knowing your “why” can help you get through weeks of training. You may have a lot of doubts but remembering why you chose to take on this challenge can help when training gets tough. “Don’t judge what you are doing this week, but understand that it’s a process,” Meb says. Tune in to hear how knowing your “why” will keep you motivated.