# NYC Marathon Training Schedule (Sub 3 Plan, Weeks 5-18)

**Race**: NYC Marathon · Sunday November 1, 2026
**Plan**: Floris Gierman "Sub 3 Hour Marathon" (from PB-Training-Plans-Base-Marathons-FINAL.xlsx)
**Starting at Week 5** (Pat completed 12 weeks of base building May 7 - Jul 26)
**MAF cap**: 147 bpm (train inside 137-147)
**Target marathon pace**: ~7:15/mi (for 3:10 finish; adjust to 7:03 for sub-3:05 or 7:26 for 3:15)

## Terminology

- **MAF run**: easy aerobic run, HR stays 137-147
- **Recovery run**: very easy, HR below 130-135
- **Shuffle**: slow jog, HR under 125 (streak preservation, replaces Floris's "rest")
- **Speed workout**: always structured as `10 min easy warmup + main workout + 10 min easy cooldown`
- **MP**: marathon pace (~7:15/mi target)
- **10K pace**: pace you could sustain for 10K race
- **5K pace**: pace you could sustain for 5K race
- **Fartleks or hills**: unstructured intervals or hill repeats — see Fartlek Workout section below for full protocol
- **AM/PM**: morning session / evening session (doubles = both same day)
- **MAF test**: monthly benchmark run at MAF HR (147) to measure aerobic improvement — see full protocol below

---

## MAF Test — Full Protocol

**Purpose**: measure aerobic pace at a fixed heart rate (147). Repeated monthly to track adaptation. Faster pace at same HR month-over-month = aerobic system is improving.

**Location**: 400m track ideal. Treadmill (at 1% incline) or flat road segment (like NYC West Side Highway) are acceptable alternatives. Use the SAME location every month for valid comparison.

**Protocol**:
1. Warm up 15 min easy — very gradual, let HR drift naturally toward 147.
2. Run **5 miles (8 km) at MAF HR = 147 bpm**. Do NOT let HR exceed 147. Slow down (even to a walk) if it drifts above.
3. Record pace for each mile (or each 400m lap if on a track).
4. Cool down 5-10 min easy.

**Not a hard workout.** Never exceed 147. The goal is measurement, not performance.

**Expected pattern within a single test** (this is normal, not a problem):
- Mile 1 = fastest
- Each successive mile gets slightly slower (cardiac drift → HR rises at same pace → must slow to hold 147)
- Example: 9:15 / 9:25 / 9:35 / 9:45 / 9:55, average 9:35/mi

**Data to log every test**:
- Date
- Location (must be same every time)
- Weather: temperature, wind, humidity
- Sleep last night (hours)
- Soreness (1-10)
- Fed or fasted
- Mile-by-mile pace splits
- Average pace across the 5 miles

**Cross-test comparison** — this is what tells you the training is working:
```
Test 1 (Aug 9):  Mile 1 = 9:15,  Avg = 9:35
Test 2 (Sep 6):  Mile 1 = 9:00,  Avg = 9:20  ← faster at same HR = adapting
Test 3 (Oct 4):  Mile 1 = 8:45,  Avg = 9:05  ← still adapting
```

If pace stalls or slows for 2+ consecutive tests, investigate: sleep, stress, nutrition, illness, overtraining. Maffetone: consider lowering MAF cap if stalled.

**Test dates in this plan** (embedded in Sunday long runs — do the 5-mile MAF test as the first portion of the long run, then continue easy for the remaining time):
- Sun Aug 9 (W6, first test — establish baseline)
- Sun Sep 6 (W10)
- Sun Oct 4 (W14)
- Sun Oct 25 (W17 taper, final pre-race test)

---

## Fartlek Workout — Exact Prescription (No Decisions Required)

**Every fartlek day uses this pattern.** No landmarks, no "play," no thinking. Just a stopwatch.

**Structure**:
1. **10 min easy warmup** (HR gradually up to MAF, 137-147)
2. **Main block**: alternating 3 min HARD + 2 min EASY, repeat X times (X depends on the day, see below)
3. **10 min easy cooldown** (HR settles back below 130)

**During the block**:
- **HARD segment (3 min)**: HR climbs to 160-175. Breathing hard. Can only say 1-3 word phrases. Feels like ~5K to 10K race effort.
- **EASY segment (2 min)**: HR drops back toward MAF (137-147) but doesn't fully recover — that's fine. Conversational jog.
- **Repeat X times** based on the day.

**Set a stopwatch, interval timer, or watch alert every 3 min then every 2 min. That's the whole workout.**

**Per-day exact prescription**:

| Date | Total session | Block structure |
|---|---|---|
| Wed Aug 5 (W6) | 40 min | 10 WU + **4 × (3 HARD + 2 EASY)** = 20 min block + 10 CD |
| Wed Sep 2 (W10) | 45 min | 10 WU + **5 × (3 HARD + 2 EASY)** = 25 min block + 10 CD |
| Wed Sep 30 (W14) | 50 min | 10 WU + **6 × (3 HARD + 2 EASY)** = 30 min block + 10 CD |
| Wed Oct 14 (W16 taper) | 50 min | 10 WU + **6 × (3 HARD + 2 EASY)** = 30 min block + 10 CD |
| Wed Oct 28 (W18 race week) | 40 min | 10 WU + **4 × (2 HARD + 3 EASY)** = 20 min block + 10 CD (keep it LIGHT — race is 5 days away) |

**Location**: Treadmill (easiest — set a fast pace for 3 min, slow it for 2 min, repeat). West Side Highway (just watch time, ignore geography). Or Peloton Tread class labeled "Intervals" or "Speed" that runs 40-50 min.

**Substituting fartlek days**: if you can't or don't want to do a fartlek on a scheduled day, valid replacements:
1. **Structured intervals** (same physiological stimulus): 10 WU + 6 × (3 min hard at 10K pace / 3 min slow jog) + 10 CD
2. **Tempo run** (different but still valid): 10 WU + 20-25 min continuous at half-marathon pace + 10 CD
3. **NOT valid**: replacing with easy MAF. Skips the intensity dose.

---

## Week 5 (Jul 27 - Aug 2) — Build · Target 7h 30min

- **Mon Jul 27**: 10 min shuffle (HR under 125)
- **Tue Jul 28**: 60 min MAF run (HR 137-147)
- **Wed Jul 29 AM**: Speed — 10 min warmup + 6 × 3 min hard at 10K pace with 3 min slow jog recovery between each + 10 min cooldown (~58 min)
- **Wed Jul 29 PM**: 50 min recovery jog (HR under 135)
- **Thu Jul 30**: 45 min recovery jog (HR under 135)
- **Fri Jul 31 AM**: 40 min MAF run
- **Fri Jul 31 PM**: 60 min MAF run
- **Sat Aug 1**: 45 min MAF run
- **Sun Aug 2**: Tempo run — 25 min MAF + 20 min moderate tempo + 15 min easy at MAF + 20 min moderate tempo + 25 min MAF (105 min total)

## Week 6 (Aug 3 - Aug 9) — Build · Target 8h

- **Mon Aug 3**: 10 min shuffle
- **Tue Aug 4**: 60 min MAF run
- **Wed Aug 5 AM**: Fartlek 40 min total — 10 min WU + 4 × (3 min HARD + 2 min EASY) + 10 min CD
- **Wed Aug 5 PM**: 50 min recovery jog
- **Thu Aug 6**: 60 min recovery jog
- **Fri Aug 7 AM**: 40 min MAF run
- **Fri Aug 7 PM**: 60 min MAF run
- **Sat Aug 8**: 50 min MAF run
- **Sun Aug 9**: Long run — 120 min MAF, embed a 5-mile (8 km) MAF test somewhere in the middle at max MAF HR

## Week 7 (Aug 10 - Aug 16) — Build · Target 8h 30min

- **Mon Aug 10**: 30 min recovery jog
- **Tue Aug 11**: 75 min MAF run
- **Wed Aug 12 AM**: Speed — 10 min warmup + 3 × 1.5 mile at marathon pace (~7:15/mi) with 5 min slow jog between reps + 10 min cooldown (~55 min)
- **Wed Aug 12 PM**: 30 min recovery jog
- **Thu Aug 13**: 60 min recovery jog
- **Fri Aug 14 AM**: 40 min MAF run
- **Fri Aug 14 PM**: 60 min MAF run
- **Sat Aug 15**: 50 min MAF run
- **Sun Aug 16**: Strong finish long run — 85 min at MAF, then 25 min at moderate pickup pace (feel like slightly faster than MAF but sustainable) = 110 min total

## Week 8 (Aug 17 - Aug 23) — STEP-BACK · Target 6h

- **Mon Aug 17**: 10 min shuffle
- **Tue Aug 18**: 60 min MAF run
- **Wed Aug 19**: 75 min MAF run (single, no speed this week)
- **Thu Aug 20**: 30 min recovery jog
- **Fri Aug 21**: 60 min MAF run
- **Sat Aug 22**: 45 min MAF run
- **Sun Aug 23**: 90 min MAF long run (no MP work)

## Week 9 (Aug 24 - Aug 30) — Build · Target 8h 50min+

- **Mon Aug 24**: 30 min recovery jog
- **Tue Aug 25**: 60 min MAF run
- **Wed Aug 26 AM**: Speed — 10 min warmup + 4 × 6 min hard at 10K pace with 3 min slow jog between + 10 min cooldown (~62 min)
- **Wed Aug 26 PM**: 50 min recovery jog
- **Thu Aug 27**: 60 min recovery jog
- **Fri Aug 28 AM**: 40 min MAF run
- **Fri Aug 28 PM**: 60 min MAF run
- **Sat Aug 29**: 50 min MAF run
- **Sun Aug 30**: Long run 12-16 miles (19-26 km) all at MAF (approx 90-120 min, aim for 100+)

## Week 10 (Aug 31 - Sep 6) — Build · Target 9h 20min

- **Mon Aug 31**: 30 min recovery jog
- **Tue Sep 1**: 60 min MAF run
- **Wed Sep 2 AM**: Fartlek 45 min total — 10 min WU + 5 × (3 min HARD + 2 min EASY) + 10 min CD
- **Wed Sep 2 PM**: 70 min recovery jog
- **Thu Sep 3**: 60 min recovery jog
- **Fri Sep 4 AM**: 40 min MAF run
- **Fri Sep 4 PM**: 75 min MAF run
- **Sat Sep 5**: 60 min MAF run
- **Sun Sep 6**: Long run — 120 min MAF, embed 5-mile (8 km) MAF test in the middle

## Week 11 (Sep 7 - Sep 13) — Build · Target 9h 40min+

- **Mon Sep 7**: 30 min recovery jog
- **Tue Sep 8**: 60 min MAF run
- **Wed Sep 9 AM**: Speed — 10 min warmup + 2 × 2 mile at marathon pace (~7:15/mi) with 10 min slow jog between + 10 min cooldown (~65 min)
- **Wed Sep 9 PM**: 60 min recovery jog
- **Thu Sep 10**: 70 min recovery jog
- **Fri Sep 11 AM**: 40 min MAF run
- **Fri Sep 11 PM**: 80 min MAF run
- **Sat Sep 12**: 60 min MAF run
- **Sun Sep 13**: Long run 12-16 miles all at MAF (100+ min)

## Week 12 (Sep 14 - Sep 20) — STEP-BACK · Target 6h 40min

- **Mon Sep 14**: 10 min shuffle
- **Tue Sep 15**: 60 min MAF run
- **Wed Sep 16 AM**: 40 min MAF run
- **Wed Sep 16 PM**: 50 min MAF run
- **Thu Sep 17**: 40 min recovery jog
- **Fri Sep 18**: 60 min MAF run (single, no double this week)
- **Sat Sep 19**: 50 min MAF run
- **Sun Sep 20**: 100 min MAF long run

## Week 13 (Sep 21 - Sep 27) — PEAK · Target 10h

- **Mon Sep 21**: 30 min recovery jog
- **Tue Sep 22**: 60 min MAF run
- **Wed Sep 23 AM**: Speed — 10 min warmup + 4 × 5 min hard at 10K pace with 3 min slow jog between + 10 min cooldown (~57 min)
- **Wed Sep 23 PM**: 60 min recovery jog
- **Thu Sep 24**: 70 min recovery jog
- **Fri Sep 25 AM**: 40 min MAF run
- **Fri Sep 25 PM**: 80 min MAF run
- **Sat Sep 26**: 60 min MAF run
- **Sun Sep 27**: PEAK LONG RUN — 18-20 miles (29-32 km) all at MAF; OK if it takes over 2.5 hours; last 25% at slightly faster pace above MAF if you feel good

## Week 14 (Sep 28 - Oct 4) — Peak · Target 9h 40min

- **Mon Sep 28**: 10 min shuffle
- **Tue Sep 29**: 60 min MAF run
- **Wed Sep 30 AM**: Fartlek 50 min total — 10 min WU + 6 × (3 min HARD + 2 min EASY) + 10 min CD
- **Wed Sep 30 PM**: 70 min recovery jog
- **Thu Oct 1**: 60 min recovery jog
- **Fri Oct 2 AM**: 40 min MAF run
- **Fri Oct 2 PM**: 80 min MAF run
- **Sat Oct 3**: 60 min MAF run
- **Sun Oct 4**: Long run — 140 min MAF, embed 5-mile MAF test in the middle

## Week 15 (Oct 5 - Oct 11) — PEAK · Target 10h

- **Mon Oct 5**: 30 min recovery jog
- **Tue Oct 6**: 60 min MAF run
- **Wed Oct 7 AM**: Speed — 10 min warmup + 2 × 3 mile at marathon pace (~7:15/mi) with 10 min slow jog between + 10 min cooldown (~75 min)
- **Wed Oct 7 PM**: 40 min recovery jog
- **Thu Oct 8**: 60 min recovery jog
- **Fri Oct 9 AM**: 40 min MAF run
- **Fri Oct 9 PM**: 80 min MAF run
- **Sat Oct 10**: 60 min MAF run
- **Sun Oct 11**: LAST PEAK LONG RUN — 18-20 miles (29-32 km) all at MAF; last 25% at slightly faster pace above MAF

## Week 16 (Oct 12 - Oct 18) — Taper Week 1 · Target 7h 30min

- **Mon Oct 12**: 10 min shuffle
- **Tue Oct 13**: 60 min MAF run
- **Wed Oct 14 AM**: Fartlek 50 min total — 10 min WU + 6 × (3 min HARD + 2 min EASY) + 10 min CD
- **Wed Oct 14 PM**: 40 min recovery jog
- **Thu Oct 15**: 45 min recovery jog
- **Fri Oct 16 AM**: 40 min MAF run
- **Fri Oct 16 PM**: 60 min MAF run
- **Sat Oct 17**: 50 min MAF run
- **Sun Oct 18**: Tempo run — 30 min MAF + 15 min at marathon pace (~7:15/mi) + 15 min easy jog + 15 min at marathon pace + 25 min MAF (100 min)

## Week 17 (Oct 19 - Oct 25) — Taper Week 2 · Target 5h

- **Mon Oct 19**: 10 min shuffle
- **Tue Oct 20**: 40 min MAF run
- **Wed Oct 21**: Speed — 10 min warmup + 6 × 1 mile at marathon pace (~7:15/mi) with 3 min slow jog between + 10 min cooldown (~65 min) — NO PM run
- **Thu Oct 22**: 30 min recovery jog
- **Fri Oct 23**: 60 min MAF run
- **Sat Oct 24**: 40 min MAF run
- **Sun Oct 25**: 70 min MAF run, embed 5-mile MAF test (final one before race)

## Week 18 (Oct 26 - Nov 1) — Race Week · Target 2h 30min + RACE

- **Mon Oct 26**: 10 min shuffle
- **Tue Oct 27**: 50 min MAF run
- **Wed Oct 28**: Fartlek 40 min total LIGHT — 10 min WU + 4 × (2 min HARD + 3 min EASY) + 10 min CD (race is 5 days away, keep it light)
- **Thu Oct 29**: 30 min recovery jog
- **Fri Oct 30**: 10 min shuffle
- **Sat Oct 31**: 30 min shakeout run (very easy, add 4 × 30-second strides at end)
- **Sun Nov 1**: 🏁 **NYC MARATHON**