Training
Week 14 · PeakThe 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 14/32 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 9km. Easy aerobic — Z2 the whole way.
6 mi· 18.8°C → 5:32–6:09/km · Z2 126–140· ran 14.4 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.
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.
Easy + strides (pre-race): 5km easy + 6x20s strides (legs fresh for Sat)
3 mi· 18.4°C → 5:31–6:08/km · Z2 126–140 · strides fast-relaxed ~4:01 (not timed)
easy — hold a conversation
6×20s: 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.
GYM B - Upper + Core/Back: press, pulldown, chest-supported row; dead bug, side plank, bird-dog, back extension; tibialis + calf.
In session: McGill Big-3 + back extension, tibialis 3x20-25, eccentric calf. Post: hip-flexor/quad/calf stretch.
Easy aerobic run 8km + 4x20s strides. Conversational, back-friendly — Z2, not Z3.
5 mi
easy — hold a conversation
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.
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 4km + 4x20s strides. Very easy.
2 mi· 18°C → 5:58–6:31/km · Z1 113–126 · strides fast-relaxed ~4:01 (not timed)
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)
Dynamic w/u (leg swings, lunges, ankle drills) + post-run stretch (calves, quads, hips, hamstrings) 8-10min.
HALF-MARATHON TUNE-UP 21.1km @ marathon pace (hold the target band, do not race it). 2km w/u + 2km c/d => ~25km day. The biggest marathon-pace block of the build.
16 mi· 17.8°C → 4:52–5:00/km · Z3 140–153
comfortably hard — threshold, a few words at a time
- (race 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: 4% / 96%
- Morning RunLong
Mon, Sep 21 148 · Z3
14.4 mi
2:20:07 · 9:45/mi
- Evening RunMedium
Sat, Sep 19 159 · Z4
8.7 mi
1:06:13 · 7:36/mi
- Morning RunLong
Fri, Sep 18 151 · Z3
12.5 mi
1:59:54 · 9:35/mi
- Afternoon RunMedium
Wed, Sep 16 159 · Z4
4.4 mi
33:48 · 7:44/mi
- Morning RunMedium
Mon, Sep 14 148 · Z3
5.4 mi
50:09 · 9:18/mi
- Morning RunLong
Mon, Sep 14 149 · Z3
18.6 mi
2:56:47 · 9:28/mi
- Morning RunMedium
Fri, Sep 11 145 · Z3
6.2 mi
56:22 · 9:02/mi
- Evening RunMedium
Thu, Sep 10 157 · Z4
5.6 mi
43:57 · 7:50/mi