New York City Marathon Training Guide 2026: Five Borough Course Strategy & Bridge Tips

Q: How do I enter the NYC Marathon?

Entry methods include: (1) Non-guaranteed lottery with about 10% acceptance rate - apply in January/February for the November race; (2) NYRR 9+1 program - run 9 qualifying NYRR races plus volunteer once to guarantee entry the following year; (3) Time qualifier - meet age/gender standards; (4) Charity entry with $2,500+ fundraising; (5) International tour operators. The lottery is extremely competitive, so the 9+1 program is the most reliable path for NYC-area runners.

Q: What is the weather like for the NYC Marathon in November?

November weather in New York is typically favorable for marathon running. Start temperatures usually range from 40-55°F with occasional years reaching 60°F+. Cold, windy conditions are possible (the 2018 race had 25+ mph winds on the bridges). The Verrazzano and Queensboro bridges can be very windy. Layers are recommended for the early morning start on Staten Island, with race clothing designed for 50-55°F conditions.

Q: How should I pace the NYC Marathon?

NYC's rolling profile requires effort-based pacing. Start conservatively on the Verrazzano - the downhill into Brooklyn will feel easy but costs energy later. Run even effort (not even pace) through Brooklyn. Stay patient on the Queensboro Bridge - don't try to maintain flat-ground pace uphill. First Avenue in Manhattan feels great but avoid surging. Save energy for Central Park's final hills. Most successful NYC runners negative split the last 10K.

Q: How do I get to the NYC Marathon start?

Runners take ferries or buses from Manhattan to the start at Fort Wadsworth on Staten Island. Ferries depart from the South Street Seaport, buses from the New York Public Library (Midtown). Transportation is organized by wave - check your bib assignment for timing. You'll wait in the start village for 1-3 hours depending on your wave, so bring throwaway layers, food, and hydration. The Staten Island start village has music, food vendors, and thousands of portable toilets.

The NYC Marathon Experience

The TCS New York City Marathon is the world's largest marathon - and possibly its most iconic. Each November, 50,000+ runners traverse all five New York City boroughs, crossing five bridges, and experience roughly two million spectators lining the streets. It's not the fastest major marathon, but many consider it the greatest.

First run in 1970 with just 127 starters (55 finishers) in Central Park, the NYC Marathon grew into a citywide phenomenon under legendary race director Fred Lebow. The course that winds from Staten Island through Brooklyn, Queens, the Bronx, and finally Manhattan has become a bucket-list event for runners worldwide.

Running NYC is less about chasing a PR and more about experiencing something magical. The ethnic neighborhoods, the bridges with their stunning skyline views, the celebrities at the finish line, and the sheer volume of human energy make this marathon unlike any other.

The 2026 NYC Marathon: Scheduled for Sunday, November 1, 2026. The lottery opens in January, with the 9+1 program and time qualifier entries also available. With 50,000+ finishers, it's the world's largest marathon.

Course Profile: Five Boroughs, Five Bridges

The NYC Marathon is a point-to-point course from Staten Island to Central Park in Manhattan. The defining features are five major bridges and the constant rolling terrain through diverse neighborhoods.

Key Course Statistics

Start	Fort Wadsworth, Staten Island
Finish	Central Park (Tavern on the Green area)
Total Elevation Gain	~890 feet (271 meters)
Number of Bridges	5 major bridges
Boroughs	Staten Island, Brooklyn, Queens, Bronx, Manhattan
Course Record (Men)	2:05:06 (Geoffrey Mutai, 2011)
Course Record (Women)	2:22:31 (Margaret Okayo, 2003)
Time Limit	8 hours 30 minutes

The Five Bridges

Bridge	Mile	Climb	Notes
Verrazzano-Narrows	1-2	~130 ft up, 90 ft down	Iconic start, stunning views, very windy
Pulaski Bridge	13	~40 ft	Brooklyn to Queens, halfway marker
Queensboro Bridge	15-16	~110 ft	THE hard part - no crowd, 1 mile climb
Willis Avenue Bridge	20	~30 ft	Manhattan to Bronx, quick climb
Madison Avenue Bridge	21	~30 ft	Bronx back to Manhattan, final bridge

The Queensboro Bridge Challenge: Miles 15-16 on the Queensboro Bridge is where races are won and lost. After miles of electric Brooklyn crowds, you enter a silent, uphill mile. Spectators aren't allowed on the bridge. The sudden quiet, combined with the climb at mile 15-16, breaks many runners. Stay patient, run by effort, and trust that the First Avenue crowds are waiting on the other side.

Borough-by-Borough Guide

Each borough has its own personality. Understanding what to expect in each section helps you mentally prepare for the journey.

Staten Island (Miles 0-2): The Start

You'll spend hours in Fort Wadsworth before crossing the Verrazzano-Narrows Bridge. The bridge climb feels effortless on fresh legs - don't be fooled. Run conservatively and enjoy the spectacular harbor views. Watch for wind gusts. Two lanes merge after the bridge.

Brooklyn (Miles 3-13): The Party

Ten glorious miles through Brooklyn's diverse neighborhoods: Bay Ridge, Sunset Park, Park Slope, Fort Greene, Williamsburg, Greenpoint. Ethnic communities line the streets with music, food, and incredible energy. The crowds are massive, especially in Williamsburg around mile 11-12. Enjoy the party but maintain discipline - don't surge.

Queens (Miles 13-16): The Test

Short but critical. The Pulaski Bridge at mile 13 transitions you from Brooklyn to Queens. The Queensboro Bridge from miles 15-16 is the race's defining challenge. One mile uphill in silence after the Brooklyn party. This is where mental strength matters most. Survive the bridge; don't try to conquer it.

Manhattan (Miles 16-20, 21-26.2): The Reward & the Finish

Emerging onto First Avenue is pure magic - a wall of sound after the silent bridge. Stay controlled despite the energy rush. At mile 20, you briefly enter the Bronx before returning to Manhattan at mile 21. The final 5 miles through Harlem and into Central Park feature rolling hills. The last stretch in Central Park is emotional - soak it in.

The Bronx (Mile 20-21): The Detour

A brief mile through the South Bronx. Vocal crowds despite fewer spectators than Manhattan. Willis Avenue Bridge takes you in, Madison Avenue Bridge brings you back. Two more bridge climbs when you least want them. Stay strong - only 5K left after this.

Entry Methods & Lottery

Getting into the NYC Marathon requires strategy. The lottery is extremely competitive, but multiple paths exist.

1. Non-Guaranteed Lottery

Apply in January/February for the November race. Acceptance rate is approximately 10% - one of the most competitive in the world. $11 application fee, race entry ~$300 if accepted.

2. NYRR 9+1 Program (Best Option for NYC Locals)

Run 9 qualifying NYRR races plus volunteer once during the calendar year to guarantee entry the following year. This is the most reliable path for runners living in the NYC area. Requires NYRR membership.

3. Time Qualifier

Meet age/gender standards to guarantee entry. Standards are competitive but achievable for experienced runners.

Age Group	Men	Women
18-34	2:53:00	3:13:00
35-39	2:55:00	3:15:00
40-44	2:58:00	3:26:00
45-49	3:05:00	3:38:00
50-54	3:14:00	3:51:00
55-59	3:23:00	4:10:00
60-64	3:34:00	4:26:00
65-69	3:45:00	4:44:00
70+	4:10:00	5:10:00

4. Charity Entry

Run for an official charity partner with a fundraising minimum of $2,500+. Guaranteed entry regardless of lottery.

5. International Tour Operators

Book a travel package through an official tour operator for guaranteed entry plus accommodations.

NYC-Specific Training

Training for the NYC Marathon requires a balance of hill work, bridge-specific preparation, and mental conditioning for the course's unique challenges.

Key Training Focuses

Bridge Simulation

Find long, gradual climbs (0.5-1 mile at 3-5% grade) and practice running them at marathon effort in the middle of long runs. The Queensboro Bridge is a 1-mile climb at mile 15-16 - simulate this specifically.

Rolling Terrain Training

NYC is constantly rolling - small climbs and descents throughout. Do long runs on hilly terrain to build the leg strength and running economy for constant elevation changes.

Late-Race Climbing

Central Park has rolling hills in the final miles. Do hill repeats at the END of long runs to simulate climbing when fatigued. 4-6 x 90-second hills after 16+ miles.

Mental Preparation

Practice running in silence after energetic sections. The transition from Brooklyn crowds to the silent Queensboro Bridge is jarring. Do some training runs without music to build mental resilience.

16-Week Training Overview

Weeks 1-4: Base Building + Hill Introduction

Build to 40-50 miles/week
Introduce hill strides 2x/week
One tempo run per week
Long runs on rolling terrain (14-16 miles)

Weeks 5-8: Strength Phase

Peak mileage: 50-60 miles/week
Bridge simulations: 2 x 1-mile climb at marathon effort
Hilly long runs: 16-18 miles with significant elevation
Tempo runs on rolling terrain

Weeks 9-12: Race-Specific Phase (KEY WEEKS)

Long runs: 20-22 miles on NYC-like terrain
Marathon pace work on hills
Late-race hill repeats (at end of long runs)
Tune-up half marathon

Weeks 13-16: Taper

Reduce mileage: 70% > 50% > 30%
Maintain some hill work at reduced volume
Final long run: 12-14 miles (2 weeks out)
Course visualization and mental preparation

Get Your NYC Training Plan

Our training plan generator creates NYC-specific plans with hill work and bridge simulation workouts tailored to your goal time.

Generate Your Plan

Bridge Training Workouts

The five bridges are the defining feature of the NYC course. Specific bridge training prepares you physically and mentally.

Key Bridge Workouts

Queensboro Simulation

Find a 0.8-1 mile gradual climb (3-4% grade). Run it at marathon effort after 14-16 miles of easy running. Practice maintaining form and breathing on the climb. This simulates the Queensboro at mile 15-16.

Bridge Repeats

3-4 x 0.5-mile moderate climbs at marathon effort, with easy jog recovery. Builds bridge-specific strength without excessive fatigue.

Long Run with Late Bridges

18-20 mile run with significant climbing in miles 14-18. Simulates the sequence of Queensboro, Willis Ave, and Madison Ave bridges when fatigued.

Verrazzano Practice

Start a long run with a 1-mile gradual climb at easy pace. Practice patience - the Verrazzano feels effortless on fresh legs but must be run conservatively.

November Weather Preparation

November in New York typically offers good marathon weather, but conditions can vary significantly. The bridges are particularly vulnerable to wind.

Historical Weather Data

Condition	Typical	Ideal	Extreme
Start Temp	40-55°F	45-50°F	35-65°F
Finish Temp	50-60°F	50-55°F	45-70°F
Wind	5-15 mph	Under 10 mph	25+ mph

Bridge Wind Warning: The Verrazzano and Queensboro bridges can have extreme winds even on calm days at street level. The 2018 race featured 25+ mph gusts on the bridges. Be prepared to battle wind at elevation.

Gear Recommendations for NYC

NYC's November timing and long pre-race wait require thoughtful gear choices. The bridges and wind also factor into your decisions.

Essential Race Day Gear

Racing Shoes

Carbon-plated racing shoes work well despite the hills. The cushioning helps on NYC's concrete surfaces.

Shop Racing Shoes at Backcountry

Arm Warmers

Essential for the early morning start. Remove as you warm up through Brooklyn.

Shop Arm Warmers at Backcountry

Light Running Gloves

November mornings can be cold, especially on the windy bridges.

Shop Running Gloves at Backcountry

GPS Watch

Essential for pace management on the variable terrain. Expect GPS accuracy issues on bridges.

Shop GPS Watches at Backcountry

Lightweight Wind Vest

Packable wind protection for the exposed bridges. Can be discarded if not needed.

Shop Running Vests at Backcountry

Running Cap

Sun and wind protection. Helps manage both conditions on the bridges.

Shop Running Hats at Backcountry

Staten Island Start Kit (Throwaway Items)

You'll wait 1-3 hours in the start village. Bring warm, disposable layers:

Old sweatshirt, hoodie, or jacket
Old sweatpants or track pants
Garbage bag (wear as poncho for rain/wind)
Throwaway hat and gloves
Blanket or space blanket to sit on
Food and hydration for the wait

Pacing Strategy for NYC

NYC's rolling terrain requires effort-based pacing rather than strict pace targets. You'll run slower on bridges and faster on descents - that's expected.

The Effort-Based Approach

The Goal: Run the same perceived effort throughout, regardless of pace. Accept slower paces on climbs, don't surge on descents. Your overall time will be what it will be based on the terrain.

Section-by-Section Pacing: 3:45 Goal

Section	Miles	Target Feel	Notes
Verrazzano	1-2	Easy effort	Don't race the bridge, enjoy the view
Brooklyn	3-13	Controlled marathon effort	Enjoy crowds, resist surging
Queensboro	15-16	Survival effort	Pace WILL slow - accept it
First Ave	16-20	Controlled push	Energy boost, don't go crazy
Bronx/Late Manhattan	20-24	Steady, strong	Two more bridges, stay patient
Central Park	24-26.2	All you've got	Rolling hills, emotional finish

Calculate Your NYC Splits

Use our pace calculator to generate effort-adjusted splits for the NYC course.

Pace Calculator

Race Week Logistics

Expo & Bib Pickup

The NYC Marathon Expo is held at the Javits Convention Center in Manhattan. It runs Thursday through Saturday before the race.

Bring photo ID and confirmation
Thursday/Friday are less crowded than Saturday
Pick up bib, gear bag, and timing chip
Check your wave/corral assignment carefully

Getting to the Start

The start is at Fort Wadsworth on Staten Island. Runners take official transportation from Manhattan.

Ferries: Depart from South Street Seaport
Buses: Depart from the New York Public Library (Midtown)
Transportation is assigned by wave - check your bib
Allow extra time - you'll wait 1-3 hours in the start village
Bring warm throwaway clothes, food, and water

Race Morning Timeline

4:00-5:00 AM: Wake up, eat pre-race meal
5:00-6:30 AM: Take ferry or bus to Staten Island (time varies by wave)
6:00-9:30 AM: Wait in start village (1-3+ hours)
~30 min before: Move to starting corral
8:30-11:00 AM: Wave starts (check your specific time)

Race Day Execution

Key Race Moments

Mile 2: Verrazzano Crest

The view of the Manhattan skyline is stunning. Take it in - you're running the NYC Marathon! The downhill into Brooklyn feels effortless; don't surge.

Mile 8: Bedford Avenue, Williamsburg

Brooklyn crowds are incredible here. The energy is a taste of what's to come on First Avenue. Enjoy it, maintain rhythm.

Mile 13: Pulaski Bridge

Halfway point. You're leaving Brooklyn for Queens. Moderate climb, but manageable. Check your split - should be slightly slower than overall goal (saving energy for Queensboro).

Mile 15-16: Queensboro Bridge (THE TEST)

Silent, uphill, relentless. Focus on effort, not pace. Keep your form. The crowds on First Avenue are waiting. Survive this and you've conquered the hardest part.

Mile 16: First Avenue Emergence

The wall of sound hits you. It's overwhelming and magical. Use the energy to recover from the bridge, but DON'T SURGE. The danger zone is going too fast here.

Mile 20-21: The Bronx

Two more bridges when you least want them. Stay strong. The crowds are vocal despite being smaller. 10K to go after this.

Mile 24-26.2: Central Park

Rolling hills in the park. You're close. The final climb at mile 25 is followed by a downhill to the finish. Soak in the roar of the crowds. You did it.

Frequently Asked Questions

How hilly is the New York City Marathon?

The NYC Marathon has about 900 feet of total elevation gain - significantly hillier than Chicago but less demanding than Boston. The five major bridges create the biggest climbs. These aren't extreme, but they add up. Central Park also features rolling hills in the final miles.

What is the hardest part of the NYC Marathon?

The Queensboro Bridge (mile 15-16) is widely considered the hardest section. It's a 1-mile climb with no crowd support, coming when glycogen depletion begins. The silence after Brooklyn's crowds is psychologically challenging.

How do I enter the NYC Marathon?

Entry methods include the lottery (10% acceptance), NYRR 9+1 program (run 9 races + volunteer), time qualifier, charity entry ($2,500+ fundraising), and international tour operators. The 9+1 program is the most reliable path for NYC-area runners.

When is the NYC Marathon 2026?

The TCS New York City Marathon 2026 is scheduled for Sunday, November 1, 2026. The race is always held on the first Sunday of November.

What is the weather like for the NYC Marathon in November?

November weather typically ranges from 40-55°F at the start. The bridges can be very windy. Layers recommended for the early morning start, with race clothing designed for 50-55°F conditions.

How should I pace the NYC Marathon?

NYC requires effort-based pacing. Accept slower paces on climbs, don't surge on descents or First Avenue. Run even effort rather than even pace. Save energy for Central Park's final hills.

What makes the First Avenue crowds special?

After the silent Queensboro Bridge, emerging onto First Avenue at mile 16 is one of running's most electric moments. The energy boost is extraordinary - but use it to maintain effort, not accelerate.

How do I get to the NYC Marathon start?

Runners take ferries or buses from Manhattan to Fort Wadsworth on Staten Island. Transportation is assigned by wave. You'll wait 1-3 hours in the start village - bring throwaway layers, food, and hydration.

Calculate Your NYC Pace

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