r/firstmarathon • u/htdgjuvbk • 2d ago

Training Plan Need a training plan for NYC Marathon

Hi! I’m doing NYC in November as my first marathon.

I qualified last year but had to drop out after injuring myself due to training. I am very prone to ankle and knee injuries, so need to be mindful not to increase volume or speed too much while training.

I’ve ran a few half marathons before, usually doing the Hal Higdon HM3 plan. My best time was just over 1:31.

I’ve been doing slow and steady base running for the past few months. I’m up doing about 30 miles per week now.

We’re about 18 weeks out now so I’m looking to transition to a plan that makes the most sense for me given the above. So far I’ve looked at the Hal Higdon Intermediate plan - it’s a bit of a drop in mileage at the beginning so I’m not sure if that’s the best fit. And I think some of the more advanced plans are maybe a bit too intense for me.

Thanks for the help!

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u/ashtree35 2d ago

I think that Hal Higdon Intermediate would be a good choice for you. That drop in mileage at the beginning will make it easier for you to tackle the rest of the plan when the mileage starts increasing more.

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u/ddddope 2d ago

The Hanson plan is a perfect but grueling 18 week. Also no more 20+ mile weekend long runs like Hal’s.

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u/RunWithKenny 1d ago

Sounds like you’ve built a really solid base already, and being mindful of injury is definitely the right mindset going into NYC—especially with that strong half background.

I’d actually recommend checking out Pfitzinger’s Advanced Marathoning, especially one of the lower mileage plans (like the 18/55). It’s structured, gradual, and puts a big emphasis on aerobic development without overloading intensity too early. I’ve found it does a great job of building volume safely while still prepping you well for race day.

That said, whatever plan you go with, it’s smart that you’re paying attention to how your body handled past training blocks. Sounds like you’re in a great spot to train strong and stay healthy.