Training
Week 19 · RaceThe 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.
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Weekly mileage
Actual vs. plan · this week 27/37 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
Easy run 5km + 4x20s strides.
3 mi· 12.1°C → 5:17–5:52/km · Z2 126–140 · strides fast-relaxed ~3:51 (not timed)
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.
- light mobility/core only
Dynamic + light stretch + back care
Rest / mobility.
easy — hold a conversation
REST
20min mobility + LOWER-BACK CARE routine (cat-cow, bird-dog, dead bug, glute bridge, hip-flexor & hamstring stretch, child's pose). Tibialis 2x20.
Easy 5km w/ 4x100m @ MP (4:58-5:05/km).
3 mi· 11.7°C → 5:17–5:52/km · Z2 126–140 · strides fast-relaxed ~3:51 (not timed)
Target HR by phase
- Warm-upZ2 · 126–140 bpm
easy — hold a conversation
- EffortsZ5 · 167–180 bpm
hard — near-max, short and sharp
- Cool-downZ2 · 126–140 bpm
easy — hold a conversation
- mobility only
Dynamic w/u (leg swings, lunges, ankle drills) + post-run stretch (calves, quads, hips, hamstrings) 8-10min.
Rest / 15min walk.
easy — hold a conversation
REST + mobility
Light stretch + back care
Easy run 4km.
2 mi· 11.4°C → 5:17–5:52/km · Z2 126–140
easy — hold a conversation
- none
Light dynamic only
Shakeout 3km + 4x100m strides.
2 mi· 11.2°C → 5:44–6:16/km · Z1 113–126 · strides fast-relaxed ~3:51 (not timed)
Target HR by phase
- Warm-upZ2 · 126–140 bpm
easy — hold a conversation
- EffortsZ5 · 167–180 bpm
hard — near-max, short and sharp
- Cool-downZ2 · 126–140 bpm
easy — hold a conversation
- none
Light dynamic only
NYC MARATHON - 42.2km @ 4:58/km (8:00/mi). Even effort; bank nothing early on the Verrazzano bridge.
26.2 mi· 4:58/km goal · Z3→Z4 · even effort, bank nothing early· ran 26.5 mi
steady — marathon effort, controlled
- RACE
-
Latest from the road
Easy / hard by HR: 5% / 95%
- Morning RunLong
Sun, Nov 1 161 · Z4
26.5 mi
3:30:28 · 7:55/mi
- Morning RunMedium
Sun, Oct 25 157 · Z4
7.5 mi
59:28 · 7:58/mi
- Evening RunEasy
Wed, Oct 21 146 · Z3
3.4 mi
31:48 · 9:29/mi
- Afternoon RunMedium
Sun, Oct 18 160 · Z4
10.8 mi
1:32:51 · 8:35/mi
- Evening RunEasy
Fri, Oct 16 138 · Z2
3.1 mi
31:50 · 10:14/mi
- Evening RunMedium
Thu, Oct 15 154 · Z4
7.5 mi
1:02:39 · 8:23/mi
- Lunch RunLong
Sat, Oct 10 147 · Z3
17.4 mi
2:49:47 · 9:45/mi
- Evening RunMedium
Tue, Oct 6 158 · Z4
5.3 mi
47:53 · 9:01/mi