Train for your race

June 13: Kickoff run 

Let’s kick off the season’s training sessions at one of our favorite Central Park landmarks: the Fred Lebow statue at 90th Street and Fifth Avenue. Be sure to give Fred a high five! 

The run will be relaxed and low-key, and your coaches will be on hand to answer questions and explain how your long runs should feel at this early stage of training. You’ll also get to meet your fellow teammates and Fred’s Team staff! 

Location: Fred Lebow Statue, 90th Street and Fifth Avenue, Central Park  
Run time: 7 a.m.–9 a.m.  
Distance: 7 miles 
Training chart A: Week 6 
Route: 

6.1 Miles

• Starting at 90th Street and Fifth Avenue, head north on East Drive
• Follow the main drive counterclockwise to the top of the park
• Curve west across the north end
• Head south down West Drive
• Loop around the south end at Columbus Circle  
• Return north on East Drive to the start

Extension to 7.1 Miles  

• After completing the loop, continue north on East Drive to 100th Street
• Turn around and return south to 90th Street and Fifth Avenue 

If you're not up for the distance, your coaches will adjust the route and help you catch up safely. Chat with them before you start or message us ahead of time. 

CANCELED — July 18: Mileage-building run

Due to air quality concerns, the Fred's Team training run scheduled for July 18 has been canceled. Your health and safety are our top priority, and we look forward to training together again soon!

August 8: Midseason run

We're entering the heart of marathon training season! Join us for a 13-mile long run during Summer Streets. How often do you get to run down a car-free Park Avenue? It's the perfect opportunity to log some miles and keep the momentum going through the summer. 

Location: Summer Streets, Northwest corner of 72nd Street and Fifth Avenue
Run time: 7 a.m.–10:15 a.m.  
Distance: 13 miles 
Training chart A: Week 14
Route: 

• Start at the northwest corner of 72nd Street and Fifth Avenue  
• Run east on 72nd Street to Park Avenue  
• Turn right (south) onto Park Avenue  
• Continue south on Park Avenue, following the Summer Streets route downtown until you get to the City Hall/Brooklyn Bridge area
• Run all the way across the Brooklyn Bridge to the end (Tillary Street)
• Take a right on Tillary Street and go one block to Cadman Plaza Park, which is the halfway point. There are water fountains and a bathroom inside the park if you need them.
• Turn around, come back across the Brooklyn Bridge and head north on Summer Streets route (Centre Street to Lafayette Street continuing to Park Avenue)  
• Turn left (west) on East 72nd Street  
• Finish at 72nd Street and Fifth Avenue 

If you're not up for the distance, your coaches will adjust the route and help you catch up safely. Chat with them before you start or message us ahead of time. 

August 19: Hill workout session

The TCS New York City Marathon course has hills, so let's train for them together! Join us for a focused hill workout designed to develop the strength you'll need to tackle race day terrain and finish strong. 

Location: Central Park Boathouse, East 72nd Street and Park Drive North by the Café
Run time: 6:30 p.m.–7:30 p.m.  
Directions:

This workout is built around a quarter-mile hill. If you're in New York City, Cat Hill in Central Park is a quarter mile once you reach the traffic light at the top. If you're outside of the city, use Google Maps or Google Earth to identify a similar quarter-mile stretch on a hill near you.

Complete six sets, with effort levels increasing and decreasing throughout the workout.

Set 1: Warm-Up and Easy Effort

• Walk uphill once to warm up
• Jog downhill at an easy pace
• 3 repeats:  
  • Run uphill at an easy pace
  • Jog downhill at an easy pace

Set 2: Moderate Effort

• 4 repeats: Run uphill at a moderate pace
• Recovery: Jog downhill

Set 3: High Effort

• 4 repeats: Run uphill as fast as your body allows
• Recovery: Jog downhill

Set 4: Easy Effort

• 4 repeats: Run uphill at an easy pace
• Recovery: Jog downhill

Set 5: Moderate Effort

• 4 repeats: Run uphill at a moderate pace
• Recovery: Jog downhill

Set 6: High Effort

• 4 repeats: Run uphill as fast as your body allows
• Recovery: Jog downhill

Final Recovery

• Run 1 mile on flat terrain at an easy pace

This is an intense workout, especially if you are new to hill work. Don’t forget to stretch afterward! 

September 26: Physical and mental toughness run

Location: Harlem Hills, 102nd Street Transverse at West Drive in Central Park
Run time: 7 a.m.–11 a.m.  
Distance: 16 miles 
Training chart A: Week 21
Route: Check back for more information.

If you're not up for the distance, your coaches will adjust the route and help you catch up safely. Chat with them before you start or message us ahead of time. 

October 17: Taper run

Location: Marathon Course, Northwest corner of 72nd Street and 5th Avenue
Run time: 7 a.m.–9:45 a.m.  
Distance: 11 miles 
Training chart A: Week 24
Route: Check back for more information.

If you're not up for the distance, your coaches will adjust the route and help you catch up safely. Chat with them before you start or message us ahead of time.