Training

Training Plans

NYRR Fred Lebow Half-Marathon Virtual Training Program

Learn More

Training Program

United Airlines NYC Half Virtual Training Program

Learn More

Training Program

NYRR Half-Marathon Virtual Training Program

Learn More

Training Program

NYRR Marathon Virtual Training Program

Learn More

Training Program

5K Training Guide-Beginner

pdf — 0.41 MB

Download

5K Training Guide- Moderate

pdf — 0.41 MB

Download

5K Training Guide-Advanced

pdf — 0.41 MB

Download

10K Training Guide-Beginner

pdf — 0.41 MB

Download

10K Training Guide-Moderate

pdf — 0.41 MB

Download

10K Training Guide-Advanced

pdf — 0.41 MB

Download

Half-Marathon Training Guide-Beginner

pdf — 0.27 MB

Download

Half-Marathon Training Guide-Moderate

pdf — 0.48 MB

Download

Half-Marathon Training Guide-Advanced

pdf — 0.27 MB

Download

Marathon Training Guide-Beginner

pdf — 0.21 MB

Download

Marathon Training Guide-Moderate

pdf — 0.21 MB

Download

Marathon Training Guide-Advanced

pdf — 0.21 MB

Download

Train with a Coach

NYRR One-to-One Training

A personal coach can be instrumental in guiding you to becoming a faster, more confident, and stronger runner. Sign up for our newest training option, NYRR One-to-One Training—created by runners, for runners!

NYRR Group Training

NYRR Group Training, with sessions for runners in all five boroughs of New York City. Geared toward runners of all levels, from newcomers to experienced competitive racers, these workouts offer coaching, camaraderie, and the inspiration that comes from running with others. Whether your goal is to become a runner, to run your first race, or to set a personal best, you’ll find a welcoming atmosphere that encourages you to pursue your goals and have fun.

Train with Team for Kids

Team for Kids is a committed group of adult runners from around the world who add meaning to their miles by raising funds for NYRR's Youth and Community Services programs while training for major endurance events.

Learn More

Coaching Team

Melanie Kann

Group, Virtual

Heather Laurel

Group, Virtual

Steve Mura

Group, Virtual

Binu Paulose

Group, Virtual

Tammy Salazar

Group, Virtual

Running Resources

Deep Water Running

Weekdays

Looking for a vigorous, non-impact aerobic workout? NYRR's Deep Water Running program includes speed work, interval training, and simulated hill repeats. You'll wear a flotation belt to help you run—not swim—in deep water. It's a great way to do non-impact training, or to stay fit if you're injured.

Treadmill Running with NYRR at Mile High Run Club

Weekdays

Looking to change up your training routine, especially during the cooler winter months? Visit our friends at Mile High Run Club for an indoor running experience that'll help you meet and surpass your goals and provide a fresh way to add speed and hill intervals to your routine.

NYRR Course Strategy

Learn the course and get expert tips at NYRR Course Strategy sessions.

NYRR Running 101

If you're just getting into running or training for your first big race, NYRR's Running 101 series is for you!

Pace Calculator and Corral Assignments

In order to provide a better runner experience at NYRR events, we are implementing a new method to calculate individual runner paces for corral assignments.