Being local has its perks, so you better use them. Duh.
Knowing the course is a huge advantage and you’ll be so much more prepared come race day.
These are the options of workouts I use for my runners, depending on many conditions, but here’s the menu so feel free to use and adjust.
Hills Pay the Bills
Training on hills is huge for this race. I hope I don’t have to explain why. These can be done as reps, part of your long runs or on your easy runs as well. I really do like this for reps obviously but, again, it’ll depend on the runners’ needs and skills.
Harlem Hill Loops
Options:
Easy or Long run: with the loops as the full course, the loop is about 1.67. You can do so many miles as loops (RPE 2 and 3). You should switch direction every two loops.
Interval Training:
Option 1: Reps w wind sprints on the uphill portion, which is about the Adam Clayton Powell Jr Blv all the way to the second traffic light. You pick it up at 800m effort (RPE 8 to 9). Back to RPE 2 or 3 for the rest of the loop.
Option 2: Reps w wind sprints on straightaway, basically you do the loop but the 102 portion you pick it up at 400m speed (RPE 8 to 9). Back to RPE 2 or 3 for the rest of the loop.
Queensboro Bridge Reps
Options:
Easy or Long run: you can do so many miles as loops (RPE 2 and 3).
Interval Training: lap each interval and go out at RPE 7 to 8. Take 3 minutes rest at the bottom and hit it again and again. You’ll be working the uphill and downhill portions.
Cat Hill/Pulaski Bridge Reps/East 91st St
Interval Training: lap each interval and go out at RPE 7 to 8. Take 2 minutes rest at the bottom and hit it again and again. You’ll be working the uphill and downhill portions.
Course Recognition
Being mentally prepared for the race is half the battle on race day (the other half is actually pacing it correctly).
Options:
Last 10 Miles
This can be your weekend long run. Try to do it at least 3 times before race day. RPE 2 and 3. Not easy but necessary. You start at the base of the Queensboro bridge, at E 60th St and First Avenue and just follow the route. In the month previous to the race, you’re going to see so many groups doing this course, it’ll look like a parade. You can go all the way to the finish line or at least to Engineers’ Gate.
On First Avenue, you’ll have to run on the sidewalk. Some people like to run on the bicycle lane, because, yeah, the landing will be better but that is not right. The Bronx portion is great to practice, it’s short but it’s great to get it on autopilot.
Once you are back on Fifth Avenue, you’ll be on the most challenging part.
Some people like to run on the bus lane (that red portion), I don’t think that is safe.
The sidewalk has nice portions and crappy portions so mind your footing, the goal is to get to 91st street which is the top of the hill.
And by 90th St, at Engineers Gate, you enter the park for the last for few miles.
Last 4 Miles
This can be your weekly easy run (RPE 2 and 3) or it can be a tempo run (RPE 7 to 9), it’ll be hilly but it’ll give you so much mental toughness for race day! it is amazing to be able to train on the course periodically, don’t waste this opportunity
I just want to point out my new gorgeous adidas weekend kit. Check the adidas site for their gorgeous women’s hoodies and women’s tracksuits, they are the cutest and so comfy. I am loving all this new adidas gear, obviously including all the women’s running shoes, that I wear them all the time, not just for running, ooooops!
runningandthecity 
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