New to running? Follow our "How to Safely Start a Running Program" 4 week guide

NYC Marathon (2023)

​ Long Run Schedule

 Week 1 (7/15)  6 - 8-10 miles
Week 2 (7/22) 8 - 10 miles
Week 3 (7/29) 10 - 12 miles
Week 4 (8/5) 10 miles
Week 5 (8/12) 12 - 14 miles
Week 6 (8/19) 10 miles
Week 7 (8/26) 14 - 16 miles
Week 8 (9/2) 10 miles
Week 9 (9/9) 14 - 16 - 18 miles
Week 10 (9/16) 10 miles
Week 11 (9/23) 16 - 18 - 20 miles
Week 12 (9/30) 10 miles 
Week 13 (10/7) 18 - 20 - 22 miles
Week 14 (10/14) 10 - 1- 14 miles
Week 15 (10/21) 10 - 12 miles
Week 16:(7/28)8 miles

 RACE DAY
November 5th, 2023

Chicago / Fall Marathon (2023)

Long Run Schedule

 Week 1 (6/17)  6 - 8 - 10 miles
Week 2 (6/24) 8 - 10 miles
Week 3 (7/1) 10 - 12 miles
Week 4 (7/8) 10 miles
Week 5 (7/15) 12 - 14 miles
Week 6 (7/22) 10 miles
Week 7 (7/29) 14 - 16 miles
Week 8 (8/5) 10 miles
Week 9 (8/13) 14 - 16 - 18 miles
Week 10 (8/20) 10 miles
Week 11 (8/27) 16 - 18 - 20 miles
Week 12 (9/2) 10 miles 
Week 13 (9/9) 18 - 20 - 22 miles (longest)
Week 14 (9/16) 10 - 1- 14 miles
Week 15 (9/23) 10 - 12 miles
Week 16: (9/30) 8 miles

RACE DAY
October 8th, 2023

Key Points

  • Adjust mileage up or down based on current training injuries, goals, etc.
  • First few miles should serve as a warm up
  • Pace runs modestly (should be able to talk)
  • Long run benefits: Physical & mental toughness
  • Increase mileage gradually. ​Do not worry if you miss a week!
  • Important to increase hydration; fueling as runs increase
  • These are the most important pieces of the training program.