Coach’s Corner: 2011 NYC Marathon Training Program & Philosophy
Welcome to the iRunnerBlog New York City Marathon training plan and philosophy preview. As the coach and mastermind behind our marathon training plans, I am extremely excited for the start of our training plan on August 1st and the the road to the starting line in November. True to our successful Chicago Marathon recipe from last year, the NYC plan will be assessable, simple and feature our “pro-rated” weekly feedback forum for experienced marathoners and a “Joe-rated” feedback forum for virgin marathoners.
In my 20 years of competitive running and 9 marathons, there are several critical elements including rest, speed, endurance, range of motion and core strength. My belief is that any training plan must be realistic and leave you feeling more inspired as a runner, spouse, worker or parent when all is said and done. I believe that anyone who follows our NYC training plan be in a position to run fast on race day and beyond.
Putting Version 2.0 together has been a labor of love. There are many key aspects of our Chicago plan that have been preserved, yet some wonderful new components and tweaks thrown into the mix for your training pleasure. Best of all, Scott and I are going to be doing the entire plan as well. As always, you will get weekly peeks and feedback from myself, Scott as well as other iRunnerBlog writers on topics including nutrition and health. These topics will relate directly to the training we are completing at that given moment. There will be chances to ask questions and learn from other readers around the world whenever needed.
Lastly, there will be a new track interval component option in this year’s plan. I believe that our interval sessions can be done anywhere for time as we have in the past, but there is a specific discipline that comes from working out on a track (just ask Scott). It may have been years since you last ran on a track….no worries! It will surprise you just how easy it is to find a local track and get the hang of doing intervals there. The program will provide all the details and offer a track-specific workout options for each session.
Without further ado, we present below the iRunnerBlog 14 week marathon traning plan. Feel free to click on it and print off a copy for your refrigerator. Stay tuned for more details as we get closer and continue taking it easy and building a base as we near August 1 and the start of training. Spread the word and get pumped!
To enlarge, see all weeks and print click on the schedule
What is your feedback about this schedule? Do you implement massage, yoga and core strength into your training? Which marathon training plan do you follow?
Run On,
(Coach Jerry has competed as an elite runner at virtually every distance over the past 20 years. He has PR’s of 2:35 marathon, 29:50 10k, 14:09 5k, 4:13 mile and 1:09 half marathon. He has also completed multiple Triathlon’s and conquered the Ironman. Jerry has coached at the High School level and coached Carnegie Mellon’s track and cross country team.)
Not running New York, but I like the addition of massages, ice bath, yoga, and cross-training. I always find myself saying I “should” do those things, but without them physically written on a training schedule I hardly take the time to take care of my body the way I should.
[...] http://www.irunnerblog.com/training/2011-marathon-training-program/ [...]
Thanks for posting a training schedule without having to pay a fee! I am running New York for the second time and will be back to check out the “coach’s corner”!
[...] is the date of the Baltimore Marathon – my first. I just started training yesterday using this plan from the iRunnerBlog (it includes 2 massages on the schedule – couldn’t beat that) [...]
[...] Here is a recap of Week 1 (Full plan can be found on this link of the iRunnerBlog.): [...]