How We're Training for Our Dream Race | New York Marathon (Base Phase) - This Messy Happy

Aug 13, 2025

*This is a quick summary of “How We’re Training for Our Dream Race | New York Marathon (Base Phase)” from This Messy Happy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Train in 4‑week blocks: 3 weeks of hard work (structured runs) followed by 1 recovery week. This keeps training manageable for full‑time workers and older runners.
Base block (this video) = 4 runs per week (Tue, Thu, Sat, Sun). Later build blocks increase to 5‑6 runs.
Target pace: ~4:00 min/km for a 2:48 marathon (or ~5:00 min/km for a sub‑3:30). Adjust for heat.
Use time‑on‑feet runs when terrain is hilly or you prefer a duration goal instead of distance.
Kilometer repeats at marathon pace (10 × 1 km with 90 s rest) are a simple, effective session.
Include cross‑training (e.g., 1‑hour bike rides) to keep variety and aid recovery.
Recovery week: low‑volume easy runs (e.g., 6 km, 9 km, 7 km, 10 km) to reset before the next build.

Workout Example (Base Block Week 2)

Tuesday: 12 km easy run.
Thursday: “Time‑on‑feet” run – aim for 1 hour (≈8 km on hilly terrain) – focus on steady effort, no pace target.
Saturday: 10 km easy run.
Sunday (Long Run): 30 km total; attempt last 10 km at marathon pace (≈4 min/km). Adjust if heat makes the pace too hard.
Optional Kilometer Repeats (after recovery week): 10 × 1 km at marathon pace with 90 s rest, on treadmill if needed, followed by warm‑up and cool‑down.

Practical Tips

Switch to time‑on‑feet runs when the course is hilly or you need a flexible target.
In hot conditions, avoid doing the final marathon‑pace segment early in the day if temperatures are rising.
Use a treadmill with fan to simulate marathon conditions when training indoors.
Adjust mileage and intensity to what your body responds to; some runners thrive on higher volume, others on lower, but keep sessions specific.

Closing Note Give this structured base block a try, tweak the paces to match your own training zones in the Pacing app, and keep building toward that New York finish line. Good luck and enjoy the journey!