NYC Marathon
MarathonModerate18 weeks
Based on NYC Marathon
Schedule
Week 1
Mon
Rest
Tue
Easy
3 miles
Wed
Easy
3 miles
Thu
Easy
3 miles
Fri
Rest
Sat
Long
6 miles
Sun
Cross-train
Week 2
Mon
Rest
Tue
Easy
3 miles
Wed
Easy
3 miles
Thu
Easy
3 miles
Fri
Rest
Sat
Long
7 miles
Sun
Cross-train
Week 3
Mon
Rest
Tue
Easy
3 miles
Wed
Easy
4 miles
Thu
Easy
3 miles
Fri
Rest
Sat
Long
5 miles
Sun
Cross-train
Week 4
Mon
Rest
Tue
Easy
3 miles
Wed
Easy
4 miles
Thu
Easy
3 miles
Fri
Rest
Sat
Long
9 miles
Sun
Cross-train
Week 5
Mon
Rest
Tue
Easy
3 miles
Wed
Easy
5 miles
Thu
Easy
3 miles
Fri
Rest
Sat
Long
10 miles
Sun
Cross-train
Week 6
Mon
Rest
Tue
Easy
3 miles
Wed
Easy
5 miles
Thu
Easy
3 miles
Fri
Rest
Sat
Long
7 miles
Sun
Cross-train
Week 7
Mon
Rest
Tue
Easy
3 miles
Wed
Easy
6 miles
Thu
Easy
3 miles
Fri
Rest
Sat
Long
12 miles
Sun
Cross-train
Week 8
Mon
Rest
Tue
Easy
3 miles
Wed
Easy
6 miles
Thu
Easy
3 miles
Fri
Rest
Sat
Rest
Sun
Race
Race
Week 9
Mon
Rest
Tue
Easy
3 miles
Wed
Easy
7 miles
Thu
Easy
4 miles
Fri
Rest
Sat
Long
10 miles
Sun
Cross-train
Week 10
Mon
Rest
Tue
Easy
3 miles
Wed
Easy
7 miles
Thu
Easy
4 miles
Fri
Rest
Sat
Long
15 miles
Sun
Cross-train
Week 11
Mon
Rest
Tue
Easy
4 miles
Wed
Easy
8 miles
Thu
Easy
4 miles
Fri
Rest
Sat
Long
16 miles
Sun
Cross-train
Week 12
Mon
Rest
Tue
Easy
4 miles
Wed
Easy
8 miles
Thu
Easy
5 miles
Fri
Rest
Sat
Long
12 miles
Sun
Cross-train
Week 13
Mon
Rest
Tue
Easy
4 miles
Wed
Easy
9 miles
Thu
Easy
5 miles
Fri
Rest
Sat
Long
18 miles
Sun
Cross-train
Week 14
Mon
Rest
Tue
Easy
5 miles
Wed
Easy
9 miles
Thu
Easy
5 miles
Fri
Rest
Sat
Long
14 miles
Sun
Cross-train
Week 15
Mon
Rest
Tue
Easy
5 miles
Wed
Easy
10 miles
Thu
Easy
5 miles
Fri
Rest
Sat
Long
20 miles
Sun
Cross-train
Week 16
Mon
Rest
Tue
Easy
5 miles
Wed
Easy
8 miles
Thu
Easy
4 miles
Fri
Rest
Sat
Long
12 miles
Sun
Cross-train
Week 17
Mon
Rest
Tue
Easy
4 miles
Wed
Easy
6 miles
Thu
Easy
3 miles
Fri
Rest
Sat
Long
8 miles
Sun
Cross-train
Week 18
Mon
Rest
Tue
Easy
3 miles
Wed
Easy
4 miles
Thu
Easy
2 miles
Fri
Rest
Sat
Rest
Sun
Race
Race