How to Start Training for the 2025 TCS New York City Marathon
If you’re running the 2025 TCS New York City Marathon, now is a great time to start your training, with just over 20 weeks until race day, November 2.
Get Started Now!
Your first step on your training journey is to find and start following a plan that meets you where you are and gradually builds your fitness and endurance.
A training plan will help you avoid injury and can boost your motivation. A program that connects you to other runners—either in-person or virtually—can build camaraderie, which will add to the fun and enjoyment of training and bolster your sense of accountability.
NYRR x Runna, a TCS New York City Marathon official training platform, is a personalized and flexible plan based off your running experience. The program includes special perks like invite-only course strategy sessions and in-person and virtual community events. It’s built for runners at all levels and includes access to a private Strava group actively led by knowledgeable NYRR coaches providing TCS New York City Marathon tips you won't get anywhere else.
You can sign up anytime, but the sooner you start training, the better prepared you'll be for November 2!
Build Your Base
The first few weeks of training are about building a base, which means establishing a pattern of weekly running and a lifestyle that supports it. By starting your base-building 20 weeks out from race day, you can gradually increase the quality and quantity of your training rather than rushing it in the final weeks. This strategy will help you avoid injury and overtraining.
Don't rush your base-building—you will have plenty of time to complete the marathon-specific runs that will get you primed for the marathon distance and to achieve your goal finish time.
It's important in these early weeks to not make any abrupt changes to what you’re doing. Do all your runs at a relaxed, conversational pace, for now. It's not yet time to stress the body with speed workouts or to attempt over-long distances.
Include strength and mobility work to make sure you’re stronger than the run you’re doing. The Runna app includes strength training and mobility support for runners.
Train with Others
In the New York City area, NYRR Group Training provides a running community, expert coaching, and workouts in parks in Queens, Brooklyn, and Manhattan. NYRR 26.2 x New Balance is a 16-week training program featuring specialized training to conquer the TCS New York City Marathon course along with New Balance gear and other perks. The Central Park option has reached capacity; spots are still available in Prospect Park.
You might also consider joining a run club. Check out our list of run clubs in the NYC area to find one that matches your interests and location.
You can build your community no matter where you live. Find friends who will meet you for runs and workouts. Strava is a great way to connect with individuals or groups.
Know Your Why
Why did you sign up for the TCS New York City Marathon? Knowing your "why" will fuel your motivation in the months of preparation ahead and will help you finish strong on race day. Write down your “why,” keep it visible, and glance at it often.
Check out our Marathon Training for Beginners NYRR Coaches Chat: Training Plans for the TCS New York City Marathon video, packed with more expert tips.
Visit our Runner Resources for advice on getting started, injury prevention and treatment, shoes, gear, and more.
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