NYC Marathon Training Guide 2025: Course Strategy, Training Plan & Race Day Tips
Table of Contents
1. Introduction to the NYC Marathon
The TCS New York City Marathon is the world's largest marathon, with over 50,000 finishers annually and 2 million spectators lining the 26.2-mile course through all five boroughs. First run in 1970 with just 127 starters in Central Park, the race has grown into a global running celebration held the first Sunday of November.
Running NYC is unlike any other marathon experience. You'll cross five bridges, pass through distinct neighborhoods from Staten Island to the Bronx, and finish in Central Park surrounded by the Manhattan skyline. The crowd support is legendary—New Yorkers show up by the millions to cheer runners they've never met.
The NYC Experience
Many runners describe NYC as a "tour of the city on foot." From the diverse Brooklyn neighborhoods to the electric energy of First Avenue in Manhattan, this race is as much about the journey as the finish time.
This guide covers everything you need to know: course strategy for each borough, bridge tactics, NYC-specific training, race week logistics, and how to execute your best marathon through the streets of New York.
Key Race Facts
| Date | First Sunday in November |
| Start Location | Fort Wadsworth, Staten Island |
| Finish Location | Central Park (67th Street) |
| Total Elevation Gain | ~890 feet (271 meters) |
| Time Limit | No official cutoff (roads reopen ~8.5 hours) |
| Typical Weather | 40-55°F (4-13°C), variable |
2. Course Overview: Five Boroughs
The NYC Marathon takes you through every borough except Manhattan's start (you finish there). Each section has its own character, challenges, and crowd energy.
Staten Island (Start - Mile 2)
Start at Fort Wadsworth, cross the Verrazzano-Narrows Bridge. The bridge is the course's longest and steepest climb. Runners split into upper and lower levels. Crowds are sparse until Brooklyn.
Elevation: Significant climb (120+ ft) then descent
Brooklyn (Miles 3-13)
The longest borough section. Run through Bay Ridge, Sunset Park, Park Slope, Fort Greene, Williamsburg, and Greenpoint. Diverse neighborhoods, incredible crowd support on Fourth Avenue. Relatively flat.
Elevation: Mostly flat with minor undulations
Queens (Miles 13-15.5)
Cross the Pulaski Bridge into Long Island City. Short but important section—don't surge here. Ends with the approach to the Queensboro Bridge, which begins the toughest stretch.
Elevation: Slight incline to Queensboro Bridge
Manhattan (Miles 16-20, 23-Finish)
Exit Queensboro to roaring First Avenue crowds. Run north through Upper East Side, cross into the Bronx briefly, then return for the Fifth Avenue climb and Central Park finish. The emotional heart of the race.
Elevation: Fifth Avenue climb (mile 22-23), Central Park hills
The Bronx (Miles 20-21.5)
Brief dip into the Bronx via Willis Avenue Bridge. Enthusiastic local crowds, especially in the South Bronx. Cross Madison Avenue Bridge back to Manhattan. The calm before the Fifth Avenue storm.
Elevation: Flat
3. Conquering the Five Bridges
The bridges define the NYC Marathon experience. Each presents unique challenges—elevation, wind exposure, limited crowd support, and mental tests. Here's how to handle each one.
| Bridge | Mile | Length | Challenge |
|---|---|---|---|
| Verrazzano-Narrows | 0-2 | 2.5 miles | Steep climb, wind, crowded |
| Pulaski | 13.1 | 0.3 miles | Short, gentle incline |
| Queensboro (59th St) | 15-16 | 1.1 miles | Long climb, silence, mental |
| Willis Avenue | 20 | 0.25 miles | Short, comes when tired |
| Madison Avenue | 21.5 | 0.25 miles | Short, gentle |
Bridge-by-Bridge Strategy
Verrazzano-Narrows Bridge
The race's biggest climb comes in the first 2 miles. DO NOT chase pace here. The incline and crowd congestion make this section slow by design. Run by effort, not pace. Shorten stride slightly on the climb. Enjoy the incredible views of New York Harbor and the Statue of Liberty. The descent into Brooklyn is fast—control it.
Queensboro Bridge
The mental crux of the race. Over a mile of climbing with zero crowd support (spectators aren't allowed). Coming after 15 miles when fatigue sets in, many runners lose focus here. Stay steady, don't surge on the downhill. The reward: exploding onto First Avenue with deafening crowds. The silence makes the noise even sweeter.
Bridge Wind Warning
Bridges are exposed to wind that you won't feel at street level. Expect headwinds or crosswinds on the Verrazzano and Queensboro. Don't fight the wind—tuck behind other runners and maintain effort, not pace.
4. Mile-by-Mile Strategy
Here's how to approach each section of the race mentally and physically.
Cross Verrazzano, descend into Brooklyn. This is NOT the time to "bank time." Start 10-15 seconds per mile slower than goal pace. The climb and crowds make fast splits impossible anyway. Let others go—you'll catch them later.
Fourth Avenue in Brooklyn is flat, wide, and lined with crowds. This is where you settle into goal pace. Don't get pulled into racing—save it. Enjoy the diverse Brooklyn neighborhoods. Take fluids at every station.
Through Fort Greene, Williamsburg, and Greenpoint. Some turns and road camber changes. Don't surge up the slight incline before Pulaski Bridge. Halfway point mental check: how do you feel? Adjust expectations if needed.
Short Queens section, then the Queensboro Bridge. Go into the bridge strong and relaxed. Don't panic at the silence or the climbing. Shorten stride, maintain effort. The bridge ends with a sharp right turn—don't trip on the grates.
Exit onto First Avenue to incredible crowd noise. THIS IS THE DANGER ZONE. Adrenaline will tell you to surge. DON'T. Maintain pace, soak in the energy, but stay controlled. Many runners blow up here by going too fast on the excitement.
Brief Bronx section, then the return to Manhattan via Fifth Avenue. The Fifth Avenue climb from 138th to 90th Street is relentless—a mile of gradual uphill when your legs are toast. This is where races are made. Stay mentally tough. Walk if you must, but keep moving.
Enter Central Park at Engineer's Gate. Rolling hills—Cat Hill at mile 24 is tough. Crowds are thick. After the south end loop, you'll see the finish. The final stretch along Central Park South, then back into the park. Empty the tank. You made it.
5. NYC-Specific Training
While general marathon training applies, the NYC course has specific demands worth training for.
Hill Training
The course has about 890 feet of elevation gain—not mountainous, but significant when spread across bridges and the Fifth Avenue climb. Include:
- Bridge simulation: Find a long, gradual incline (1-2% grade) and practice 1-2 mile climbs at marathon effort
- Late-race hills: Put hill work in the final third of long runs when fatigued
- Rolling terrain: Practice Central Park-style rolling hills with repeated short climbs
- Downhill practice: The Verrazzano descent is fast—train your quads for downhill pounding
Crowd and Pace Management
With 50,000+ runners, the start is congested. Practice:
- Starting conservatively in training long runs—run negative splits
- Maintaining pace through crowded race situations (local 5Ks, half marathons)
- Running tangents and navigating around slower runners efficiently
Weather Adaptation
November in NYC can range from 35°F to 65°F. Train in varied conditions so race day weather doesn't surprise you. Practice running in:
- Cool temperatures (40-50°F) with wind
- Layers you can discard (gloves, arm warmers, throwaway shirts)
- Light rain conditions
Generate Your NYC Training Plan
Get a customized 16-20 week plan with hill work and pace targets using our Running Training Plan Generator and calculate your goal pace with our Running Pace Calculator.
6. Race Week Logistics
NYC Marathon week involves more logistics than most races. Plan ahead to minimize stress.
Expo and Bib Pickup
The expo at the Javits Center (Thursday-Saturday) is mandatory for bib pickup. Go early if possible—Friday and Saturday are packed. Expect to spend 1-2 hours. Tips:
- Bring photo ID and proof of entry
- Don't buy new gear to race in—stick with tested equipment
- Stay off your feet as much as possible after pickup
- Pick up early to allow time for issues (incorrect size shirt, bib problems)
Pre-Race Day
Saturday Checklist
- ☐ Pin bib to race singlet (4 pins minimum)
- ☐ Attach timing chip to shoe (check it's secure)
- ☐ Prepare throwaway layers for the start
- ☐ Set out all race gear the night before
- ☐ Check UPS bag drop-off status if using
- ☐ Confirm transportation to Staten Island ferry/bus
- ☐ Eat a normal, carb-rich dinner (nothing new)
- ☐ Hydrate throughout the day
- ☐ Set multiple alarms for race morning
Getting to Staten Island
Options to reach Fort Wadsworth start village:
- Staten Island Ferry + Bus: Free ferry from Lower Manhattan, then NYRR buses to start. Most scenic but longest.
- Express Bus from Midtown: NYRR buses from library area. Quickest for Manhattan hotels.
- Express Bus from Brooklyn: Various pickup points. Good for Brooklyn accommodations.
Transportation Warning
Plan to arrive at start village 2-3 hours before your wave. Buses and ferries fill up. Better to wait at Fort Wadsworth than stress about missing your start. Uber/Lyft to Staten Island is not recommended—traffic is a nightmare.
7. Race Morning: Start Village to Gun
The NYC Marathon start is an experience unto itself. You'll spend 2-3 hours in Fort Wadsworth before the gun goes off. Here's how to handle it.
Morning Timeline
- 3:30-4:30 AM: Wake up, eat breakfast (something familiar)
- 4:30-5:30 AM: Leave for ferry/bus pickup point
- 5:30-7:00 AM: Transit to Fort Wadsworth
- 7:00-9:30 AM: Wait in start village (your wave determines timing)
- 9:30-10:00 AM: Move to starting corrals
- 9:50 AM - 11:00 AM: Wave starts (professional women first, then multiple waves)
What to Bring to the Start
- Throwaway clothes: Old sweatshirt, sweatpants, blanket. It's cold at 7 AM. You'll discard these before your wave.
- Race nutrition: Gels, chews, whatever you've trained with
- Extra food for waiting: Bagel, banana, whatever you can stomach
- Body Glide/anti-chafe: Cold weather + long race = chafing risk
- Phone (optional): For photos, but manage battery and storage
- Small plastic bag: Sit on damp grass without soaking your clothes
Start Village Survival
Fort Wadsworth has separate villages (blue, orange, green) based on your wave. Each has:
- Portable toilets (long lines—go early and multiple times)
- Bagels, coffee, water, Gatorade
- Areas to sit and wait
- Charity and running club meetup areas
Stay Warm, Stay Calm
The wait is long and can be cold. Stay bundled in throwaway layers until the last possible moment. Keep moving to stay warm but don't waste energy. Use this time to visualize your race, not stress about it.
8. Pacing Strategy
The NYC course rewards patient, even pacing. Expect your first 5K to be slower than goal pace due to the Verrazzano climb and crowding. Here's how to pace each section.
NYC-Specific Pacing Adjustments
| Section | Miles | Pace Adjustment | Reason |
|---|---|---|---|
| Verrazzano Bridge | 0-2 | +15-30 sec/mile | Climb, crowds, wind |
| Brooklyn | 3-13 | Goal pace or +5 sec | Flat, settle in |
| Queensboro Bridge | 15-16 | +10-20 sec/mile | Climb, grates |
| First Avenue | 16-20 | Goal pace (no faster!) | Adrenaline trap |
| Fifth Avenue | 22-23 | +15-30 sec/mile | Long climb, fatigue |
| Central Park | 23-26.2 | Whatever you have left | Finish strong |
Sample Pacing for 4:00 Marathon Goal
Target pace: ~9:09/mile | NYC realistic pace: ~9:15-9:20 average (accounting for terrain)
- Miles 1-2: 9:30-9:45 (Verrazzano—don't force it)
- Miles 3-13: 9:10-9:15 (Brooklyn—settle in)
- Miles 14-16: 9:20-9:30 (Queens + Queensboro)
- Miles 17-20: 9:10-9:15 (First Ave—stay controlled)
- Miles 21-23: 9:30-9:45 (Fifth Ave climb)
- Miles 24-26.2: 9:00-9:30 (empty tank finish)
Calculate Your NYC Splits
Use our Running Pace Calculator to generate mile-by-mile splits adjusted for the NYC course profile.
9. Nutrition and Hydration
The NYC Marathon has well-stocked aid stations every mile, but you should still have a nutrition plan.
Aid Station Provisions
- Water: Every mile
- Gatorade Endurance: Every mile (alternating with water)
- Gels (Maurten): Miles 12, 18, 21
- Bananas: Later aid stations
Fueling Strategy
Recommended Approach
- Pre-race: Eat breakfast 3-4 hours before your wave. Gel or small snack 15-30 min before start.
- Miles 1-5: Take water at mile 3. Don't stress about fueling yet.
- Miles 6-13: Begin fueling. Gel every 45-60 min (miles 6, 10-11). Sip Gatorade.
- Miles 14-20: Continue fueling. Take course gels if you use Maurten, or carry your own.
- Miles 21-26: Take what you can stomach. Focus on hydration. Some runners can't eat late—that's okay if you fueled earlier.
Crowded Aid Stations
NYC aid stations are busy. Don't stop abruptly—move to the side. Grab and go. If you miss a cup, there's another station in a mile. Carrying a handheld bottle reduces aid station stress.
10. Weather Preparation
Early November in NYC is unpredictable. Historical race day temperatures range from 33°F to 70°F. Be prepared for anything.
Historical Weather Data
| Condition | Typical Range | Ideal for Racing |
|---|---|---|
| Start Temperature | 40-55°F | 45-55°F |
| Finish Temperature | 50-65°F | 50-60°F |
| Wind | 5-15 mph | Under 10 mph |
| Precipitation | 20% chance | None |
What to Wear
Cold Weather (Under 45°F)
- • Long-sleeve tech shirt or singlet + arm warmers
- • Shorts or half tights
- • Gloves (can tuck away if warm)
- • Headband or light hat
- • Consider disposable poncho at start
Ideal Weather (45-55°F)
- • Singlet or short-sleeve tech shirt
- • Shorts
- • Light gloves (optional, can discard)
- • Arm warmers (optional, can push down)
Dress for Mid-Race, Not the Start
You'll be cold at the start—that's what throwaway layers are for. Dress for how you'll feel at mile 15, not mile 1. If you're comfortable at the start, you're overdressed.
11. Frequently Asked Questions
How hard is the NYC Marathon course?
The NYC Marathon is considered a moderately difficult course due to its five bridges and late-race hills in Central Park. The bridges add approximately 890 feet of total climbing. Most runners finish 2-5% slower than flat marathon courses like Berlin or Chicago. The incredible crowd support helps offset the physical challenge.
What is the hardest part of the NYC Marathon?
Most runners consider miles 20-23 to be the hardest section. This includes the climb up Fifth Avenue from the Bronx and the roller coaster hills of Central Park. The Queensboro Bridge at mile 15-16 is also challenging due to its length, incline, and the sudden silence after leaving Queens crowds—many runners call it the mental crux of the race.
How do I get into the NYC Marathon?
Entry options include: the lottery (drawing in February/March for November race, ~10% acceptance rate), time qualifying (sub-2:53 for men 18-34, sub-3:13 for women 18-34, adjusted by age), guaranteed entry through charity fundraising ($2,500-5,000 minimum), NYRR 9+1 program (complete 9 qualifying races + volunteer once as an NYC resident), or international tour operators.
What should I wear for the NYC Marathon?
November in NYC typically ranges from 40-55°F at the start. Bring throwaway layers (old sweatshirt, sweatpants, blanket) for the 2-3 hour wait at Fort Wadsworth. Dress for 15-20 degrees warmer than the start temperature since you'll be running. Expect wind on bridges. Most runners wear shorts and a singlet or light long-sleeve.
Where should spectators watch the NYC Marathon?
Best spectator spots include: First Avenue in Manhattan (mile 16-20) for incredible energy, Fourth Avenue in Brooklyn (mile 3-8) for diverse crowds, Central Park South (mile 25) for the final push, and the finish area near Tavern on the Green. Avoid bridges where spectators aren't allowed. Spectators can use the NYC subway to see runners at multiple points.
What time does the NYC Marathon start?
The professional women start at 8:00 AM, professional wheelchair athletes at 8:30 AM, professional men and Wave 1 at 9:10 AM. Subsequent waves start approximately every 25 minutes through about 11:00 AM. Your specific start time depends on your wave assignment, which is based on qualifying time or corral assignment.
Conclusion: Your NYC Marathon Awaits
Running the NYC Marathon is more than a race—it's a tour through the world's most iconic city, powered by millions of cheering strangers who show up just to support you. The bridges are hard, Fifth Avenue is brutal, and the Central Park hills will test everything you have left.
But when you turn that final corner and see the finish line, when you realize you just ran through all five boroughs of New York City, every tough mile will feel worth it. This is the marathon that turns runners into marathoners and New Yorkers into your biggest fans.
Train smart, respect the course, and soak in every moment. See you at Fort Wadsworth.
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