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New York Marathon Training Plan Novice, Intermediate, 18 weeks


Jeroen Renes (Runners Inc.)

All plans by this Coach


18 Weeks

Plan Specs

running marathon beginner

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Plan Description

Dream Big. Train Smart. Finish Strong!

Wil je dit hardloopschema in het Nederlands ontvangen? Klik hier en je ontvangt hem direct!

It all starts with your Running Dreams. Crossing the finish line of the New York Marathon is a great feeling: this is what you've trained for. Hands in the air and celebrate the moment!

With this plan, you will benefit from our 12+ years experience in Road races, Trail Running and Ultra Marathons. Secure reaching your running goals and ambitions now!

This Training Plan is hand-crafted for novice to intermediate runners that have the ambition to successfully finish the New York Marathon. Achieve your running goals and dreams, even with an already busy schedule. Each week you have 4 rest days, enabling you to easily adjust training days to your personal schedule.

Starting 18 weeks before your Road Marathon, this plan steadily builds towards peaking in week 13 and 15. Your longest run will be a 33 km (21mi) slow and steady run. Peak training week total is 70 km (43mi).

Each week typically contains 3 training runs and 4 rest days per week. During peak training period,  you will train 3 days a week. Training runs include: Easy Run, Tempo Run, Recovery Run, Interval, Speedwork and an Easy Long Run during the weekends.

On average, after every 3-4 weeks, a Recovery Week is part of your Training Plan. This week is an essential part of your preparation and will ensure that you are mentally and physically rested for the weeks to come!

Prior to using this plan, you should be able to:

>Run 3 times per week

>Run 32 km (20mi) weekly total

>Run an Easy Long Run of 13 km (8mi)

With this plan comes unlimited email access to your coach. You’ll get yourself a running coach!

If you decide to purchase this plan (which we hope you'll do 😃), make sure to use (any) Monday as a start date. In this way the Training Plan will be added to you personal TrainingPeaks calendar correctly.  All our Training Plans can be re-used for future races as well!

We offer Training Plans & Coaching for Road and Trail Races, including 10 km, 15 km, Half Marathon, Marathon and Ultra Marathon distances. Join Runners-Inc today!

Want to know more? Visit or e-mail


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
—— ——
28mi 21mi
Workouts Per Week Weekly Average Longest Workout
—— ——
28mi 21mi

Jeroen Renes

Runners Inc.

Dream Big. Train Smart. Finish Strong.

We offer Training Plans & Coaching for Marathon and Ultra Marthon distances on Road, Ultra and Trail. Join Runners Inc. and together we'll make your running dreams come true!

Specialties include nutrition, race day tactics, mental preparation for race day and enjoying running (even when training is hard or time short 😃).

Sample Day 1

Heart Rate Zone Test

With this test you will establish your training zones. In this way you can set your personal HR and/or tempo zones and apply them to each workout in this Training Plan.

You can download this test on

Executing this test, will help you train SMART!

Sample Day 2



Sample Day 4


4/6/8/10, 2' Rest

Sample Day 6

Easy Long Run


Sample Day 9



Sample Day 11

Recovery Run


Sample Day 13

Easy Long Run

Let us know how you're doing and share your thoughts, results or heroic pictures via e-mail or Facebook with us!

We would love to hear from you.

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