NYC Marathon 2026 Training & Nutrition Plan

Goal: Run the NYC Marathon on Nov 1, 2026 in under 6 hours.
Current (Oct 2025): 6’2”, 290 lbs, 15:00 min/mi for 10 miles, ~10 mi/week.
Past: NYC Marathon 2024 finish: 6h50m.
Constraints: 3–4 training days/week, evenings; low-carb + intermittent fasting; open to extended fasts early on; gym access; no injuries.

Phase 1: Off-Season Reset (Oct – Dec 2025)

Focus: Weight loss, metabolic reset, habit building.
Goals: Lose 12–20 lbs, increase mileage to ~15 mi/week, long run ~8 mi.

• Running:

  • 3x/week run-walk (30–45 min each)
  • Long run: build to ~8 mi by Dec
  • Increase mileage ≤10% per week

• Strength:

  • 2x/week full-body (squats, lunges, push-ups, planks, rows)
  • Focus on form and habit-building

• Feed:

  • Low-carb (50–100 g carbs/day)
  • Protein 180–200 g/day
  • Whole foods: veggies, lean protein, healthy fats

• Fast:

  • Daily 16:8 IF
  • 1–2 extended fasts (24–48h) on recovery weeks
  • Attempt 3-day fast in Dec if comfortable

Phase 2: Base Building & Half Marathon (Jan – Mar 2026)

Focus: Build aerobic base, further fat loss, reach half-marathon distance.
Goals: 20–25 mi/week, complete 13.1 mi run, lose ~10–12 lbs more.

• Running:

  • 4x/week: 2 easy runs, 1 quality (hill/interval), 1 long run
  • Long run: progress to 13 mi by late March
  • Enter a half-marathon race if possible

• Strength:

  • 2x/week, moderate weights
  • Core + posterior chain focus (hamstrings, glutes, back)

• Feed:

  • Low-carb base
  • Targeted carbs before long runs or intervals (~20–30 g)
  • Protein shake + carbs after long runs

• Fast:

  • Maintain 16:8 IF
  • Optional 5:2 (low-calorie day 1x/week on rest days)
  • No >48h fasts while building mileage

Phase 3: Transition & Endurance (Apr – Jun 2026)

Focus: Extend long runs, practice fueling, reach 16–18 miles.
Goals: 25–30 mi/week, complete 16–18 mi long run, settle near 230–240 lbs.

• Running:

  • 4x/week: easy, mid-week tempo or intervals, easy, long run
  • Long run: build to 16–18 mi
  • Consider 10K or half marathon races as tune-ups

• Strength:

  • 1–2x/week maintenance lifting
  • Add mobility & yoga
  • Short hill sprints for strength

• Feed:

  • Low-carb base
  • Carb cycling (add carbs before long runs)
  • Practice in-run fueling (gels, electrolyte drinks)

• Fast:

  • Flexible 14–16h IF
  • No extended fasts
  • Optional 500–600 cal “reset” day on light weeks

Phase 4: Marathon-Specific (Jul – Oct 2026)

Focus: Peak training, race-pace practice, marathon fueling strategy.
Goals: Peak at 35–40 mi/week, long run up to 20 mi, finalize race plan.

• Running:

  • 4x/week: midweek medium-long (6–10 mi), tempo or marathon pace, easy, long run
  • Long run: 18–20 mi at peak (3–4 weeks pre-race)
  • Practice run/walk strategy (e.g. 5:1 or 1-mile run/1-min walk)

• Strength:

  • 1x/week light full-body
  • Core + mobility maintenance

• Feed:

  • Low-carb baseline
  • Strategic carbs pre/during long runs
  • Fuel 30 g carbs/hr in training to mimic race

• Fast:

  • 12–16h IF only (flexible)
  • No >24h fasts
  • Prioritize recovery nutrition

Taper (Late Oct 2026)

• Running: Reduce mileage by 40–60%
• Strength: Mobility only
• Feed: Balanced meals, carb up last 3 days
• Fast: No fasting final 2 weeks

Race Day (Nov 1, 2026 – NYC Marathon)

• Running: 26.2 mi NYC Marathon
• Goal Pace: ~13:30–13:40/mi (sub-6 hrs)
• Workouts: None
• Feed: Normal practiced breakfast; 30 g carbs/hr during race; electrolytes
• Fast: None

Key Milestones

• Dec 2025: First 8 mi long run
• Mar 2026: Half marathon completed
• Jun 2026: 16–18 mi long run
• Oct 2026: 20 mi peak long run
• Nov 1, 2026: Sub-6 hr NYC Marathon 🏅