Training
Week 7 · BuildThe road to TCS NYC Marathon 2026. Follow the build live — runs sync from Strava, strength is logged by hand — then back the run on the Honor Market.
Call the outcomes. Losers donate.
Place honor-bound bets on Esben's race — sub-3:30, the wall, race-day weather and more. Lose and you donate your stake to a charity of your choice; win and you keep the glory.
Back the runNo real money moves through this site — losing a call means donating your stake directly to a charity you pick. How the honor system works
Weekly mileage
Actual vs. plan · this week 14/24 mi
Long-run progression
Building toward 20 mi · dashed line = marathon distance
Strength volume
Total lifted per week (sets × reps × weight)
Goal paces & splits
Even-effort splits for the current goal time
3:30:00
Goal
4:58
/km
8:00
/mi
| Split | Clock |
|---|---|
| 5K | 24:53 |
| 10K | 49:46 |
| 15K | 1:14:39 |
| 20K | 1:39:32 |
| Half | 1:45:00 |
| 25K | 2:04:25 |
| 30K | 2:29:18 |
| 35K | 2:54:11 |
| 40K | 3:19:05 |
| Finish | 3:30:00 |
Every day to the start line
Medium aerobic run 8km. Easy aerobic.
5 mi· 24.4°C → 5:46–6:25/km · Z2 133–148· ran 4.5 mi
easy — hold a conversation
GYM A - Lower strength (back-friendly): trap-bar/goblet/front squat, RDL, split squat, back ext., calf, tibialis + McGill Big-3 core. · done
In session: core & lumbar endurance (dead bug, side plank, bird-dog, back ext.), tibialis 3x25, calf. Post: full stretch.
REST (optional 15min easy walk)
20min mobility + LOWER-BACK CARE routine (cat-cow, bird-dog, dead bug, glute bridge, hip-flexor & hamstring stretch, child's pose). Tibialis 2x20.
Fartlek: 2km w/u, 8x(1min hard/1min easy), 1km c/d (~8km)
5 mi· 24.3°C → 4:24–4:35/km on reps · Z5 177–191 · w/u+c/d Z2· ran 5.0 mi
Target HR by phase
- Warm-upZ2 · 133–148 bpm
easy — hold a conversation
- EffortsZ5 · 177–191 bpm
hard — near-max, short and sharp
- Cool-downZ2 · 133–148 bpm
easy — hold a conversation
GYM B - Upper + Core/Back: press, pulldown, chest-supported row; dead bug, side plank, bird-dog, back extension; tibialis + calf. · done
In session: McGill Big-3 + back extension, tibialis 3x20-25, eccentric calf. Post: hip-flexor/quad/calf stretch.
No run (or optional 20-30min very easy shakeout).
very easy — full recovery
GYM C - Runner-legs (LIGHT) + Core/Back: glute activation, single-leg, Nordic/ham, calf, tibialis, Pallof/anti-rotation core.
In session: Pallof/anti-rotation core, bird-dog, tibialis+band 3x20, ankle/foot, glute activation. Hip + low-back mobility 10min.
Easy recovery run 6km + 4x20s strides. Very easy.
4 mi· 24.3°C → 5:46–6:24/km · Z2 133–148 · strides fast-relaxed ~4:12 (not timed)· ran 4.6 mi
very easy — full recovery
4×20s: fast but relaxed — about mile/5K pace with tall, smooth form. Full recovery between; these build turnover, not fitness, and are too short to move your HR.
- (running focus day) · done
Dynamic w/u (leg swings, lunges, ankle drills) + post-run stretch (calves, quads, hips, hamstrings) 8-10min.
Long run 16km. Easy - recovery week.
10 mi· 24.2°C → 5:54–6:34/km · Z2 133–148
easy — hold a conversation
- (running focus day)
POST-LONG-RUN BACK CARE (important): knees-to-chest, cat-cow, child's pose, hip-flexor & hamstring stretch; gentle walk, don't sit long.
No run - active recovery.
very easy — full recovery
GYM D - Full-body recovery + deep stretch incl. LOWER BACK & hips: mobility, light carries (balanced), glute bridges, core.
Extended stretch + foam roll 15min incl. LOWER BACK, glutes, hip flexors, hams, calves, IT band; thoracic mobility.
Latest from the road
Easy / hard by HR: 30% / 70%
- Morning RunMedium
Fri, Aug 7 154 · Z3
4.6 mi
41:45 · 9:01/mi
- Evening RunMedium
Wed, Aug 5 146 · Z2
5.0 mi
45:13 · 8:57/mi
- Morning RunMedium
Mon, Aug 3 150 · Z3
4.5 mi
41:17 · 9:09/mi
- Lunch RunLong
Sat, Aug 1 155 · Z3
11.9 mi
1:45:56 · 8:55/mi
- Morning RunMedium
Fri, Jul 31 152 · Z3
5.0 mi
41:04 · 8:14/mi
- Afternoon RunMedium
Thu, Jul 30
4.9 mi
35:09 · 7:07/mi
- Not as horny as West Side Highway buy slightly more biodiversityLong
Sun, Jul 26 152 · Z3
13.2 mi
1:57:07 · 8:52/mi
- Shakeout post gymRecovery
Thu, Jul 23 147 · Z3
1.8 mi
17:41 · 9:51/mi