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ASPCA NYC Marathon - Beginner Schedule

Week #10

Oct 10th - Oct 16th

MONDAY

easy 4 miles

TUESDAY
warm-up 10 min easy
Speed work (on a track or a treadmill)
4 x 800 with 2:00 recovery, 4 x 400 with 1:30 recovery
cool-down 10 min easy

WEDNESDAY
Easy 5 miles zone 1

THURSDAY
6 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY
4 miles easy Easy zone 1

SUNDAY (LONG RUN)
19 miles easy zone 1

Week #11

Oct 17th - Oct 23rd

MONDAY

easy 4 miles

TUESDAY
warm-up 10 min easy
Speed work (on a track or a treadmill)
5 x 1,000 with 2:30 recovery
cool-down 10 min easy

WEDNESDAY
Easy 6 miles zone 1

THURSDAY
5 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY
3 miles easy Easy zone 1

SUNDAY (LONG RUN)
16 miles easy zone 1

Week #12

Oct 24th - Oct 30th

MONDAY
easy 4 miles

TUESDAY
warm-up 10 min easy
tempo run (sustained effort of 85%)
6 mile tempo run
cool-down 10 min easy

WEDNESDAY
Easy 6 miles zone 1

THURSDAY
4 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY
3 miles easy Easy zone 1

SUNDAY (LONG RUN)
9 miles easy zone 1

Week #13

Nov 31st - Nov 6th

MONDAY
OFF

TUESDAY
warm-up 10 min easy
6 x 200 with 1:00 easy jog between.
cool-down 10 min easy

WEDNESDAY
Easy 3 miles zone 1

THURSDAY
OFF

FRIDAY
Easy 20 min run

SATURDAY
Day OFF (stretch)

SUNDAY (LONG RUN)
Race day 26.2 miles :)