BTC NYC Race-a-thon
Crush your fall run goals with the 2020 BTC New York City Raceathon!! Choose to race a marathon, half-marathon, or 10K anywhere on the weekend of Oct. 31 – Nov. 1. Training plans below brought to you by Coach John Hirsch!
Below are two plans a novice one, and an advanced one for each distance. Follow the novice one if you are new to the sport, or coming back after a long delay. Follow the advanced one if you have more experience and looking to take your run fitness to a new level. Obviously these are model plans and you should adjust them to your schedule and your other training. Also feel free to email me: Evilracingcult@gmail.com with any questions or help organizing or customizing the plans.
Also we have some zoom sessions planned! We still have the weekly Wednesday morning speed workouts, see the virtual run page for more details. Then on 9/19, 10/3 and 10/17 we will have a pre long run chat and warm up together.
Weekly Speed Session: 6:45 if you are new, and want to chat, 6:50 for everyone to meet up, be social and talk about the workout, 6:59:59 we get going. Link: https://us02web.zoom.us/j/81217109246?pwd=VDRGMWFTdXNKZjBKcjFBVjE2WHNrdz09
Long Run Sessions: 7:45 if you are new, and want to chat, 7:50 for everyone to meet up, be social and talk about the workout, 7:59:59 we get going. Dates for that 9/19, 10/3 and 10/17 https://us02web.zoom.us/j/86906109892?pwd=STU1a05TZTBFUnR4ay8ycEpvL3RBZz09
BTC RACE-A-THON 10k
Novice Plan
Week: 9/7
Monday: Off / or active recovery with yoga and/or core.
Tuesday: run 2-3 miles zone 2.
Wednesday: BTC RUN WORKOUT
Thursday: Run 2-3 miles. Zone 2.
Friday: off
Saturday: Long run: 2-3 miles
Sunday: Cycling, or cross training 60-120 minutes. Or easy 2-4 mile run.
Week: 9/14
Monday: Off / or active recovery with yoga and/or core.
Tuesday: run 2-3 miles zone 2.
Wednesday: BTC RUN WORKOUT
Thursday: Run 2-3 miles. Zone 2.
Friday: off
Saturday: Long run: 3 miles
Sunday: Cycling, or cross training 60-120 minutes. Or easy 2-4 mile run.
Week:(Recovery) 9/21
Monday: Off / or active recovery with yoga and/or core.
Tuesday:cross train: cycling/yoga/spin/ hike/ or strength training. If no cross training then run 2-3 miles.
Wednesday: off
Thursday: Run 2-3 miles.
Friday: off
Saturday: Long run: 3 miles.
Sunday: Cycling, or cross training 60-120 minutes. Or easy 2-4 mile run.
Week: 9/28
Monday: Off / or active recovery with yoga and/or core.
Tuesday: run 2-3 miles zone 2.
Wednesday: BTC RUN WORKOUT
Thursday: Run 2-3 miles. Zone 2.
Friday: off
Saturday: Long run: 3-4 miles
Sunday: Cycling, or cross training 60-120 minutes. Or easy 2-4 mile run.
Week: 10/5
Monday: Off / or active recovery with yoga and/or core.
Tuesday: run 2-3 miles zone 2.
Wednesday: BTC RUN WORKOUT
Thursday: Run 2-3 miles. Zone 2.
Friday: off
Saturday: Long run: 4 miles
Sunday: Cycling, or cross training 60-120 minutes. Or easy 2-4 mile run.
Week: 10/12
Monday: Off / or active recovery with yoga and/or core.
Tuesday: run 2-3 miles zone 2.
Wednesday: BTC RUN WORKOUT
Thursday: Run 2-3 miles. Zone 2.
Friday: off
Saturday: Long run: 5 miles
Sunday: Cycling, or cross training 60-120 minutes. Or easy 2-4 mile run.
Week: 10/19
Monday: Off / or active recovery with yoga and/or core.
Tuesday: run 2-3 miles zone 2.
Wednesday: BTC RUN WORKOUT
Thursday: Run 3-4 miles. Zone 2.
Friday: off
Saturday: Long run: 4 miles
Sunday: Cycling, or cross training 60-120 minutes. Or easy 2-4 mile run.
Week: (Taper) 10/26
Monday: Off / or active recovery with yoga and/or core.
Tuesday:run 20 minutes easy.
Wednesday: off
Thursday: Run 15 minutes easy.
Friday: off
Saturday: Run 10-15 minutes with 3 x 30 seconds pick up to race effort..
Sunday: 10k YOU CAN DO IT
Advanced Plan:
Week: 9/7
Monday: Off / or active recovery with yoga and/or core.
Tuesday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Wednesday: BTC RUN WORKOUT
Thursday: Run 6 miles zone 2.
Friday: easy spin 30-45 minutes or 5k run zone 2.
Saturday: Long run: 8 miles zone 2.
Sunday: Cycling, or cross training 90-120 minutes. Or easy 2-4 mile run.
Week: 9/14
Monday: Off / or active recovery with yoga and/or core.
Tuesday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Wednesday: BTC RUN WORKOUT
Thursday: Run 6 miles zone 2.
Friday: easy spin 30-45 minutes or 5k run zone 2.
Saturday: Long run: 9 miles zone 2.
Sunday: Cycling, or cross training 90-120 minutes. Or easy 2-4 mile run.
Week:(Recovery) 9/21
Monday: Off / or active recovery with yoga and/or core.
Tuesday:cross train: cycling/yoga/spin/ hike/ or strength training. If no cross training then run 2-3 miles.
Wednesday: off
Thursday: Run 3-5 miles.
Friday: off
Saturday: Long run: 7-8 miles.
Sunday: Cycling, or cross training 60-120 minutes. Or easy 2-4 mile run.
Week: 9/28
Monday: Off / or active recovery with yoga and/or core.
Tuesday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Wednesday: BTC RUN WORKOUT
Thursday: Run 6 miles zone 2.
Friday: easy spin 30-45 minutes or 5k run zone 2.
Saturday: Long run: 10 miles zone 2.
Sunday: Cycling, or cross training 90-120 minutes. Or easy 2-4 mile run.
Week: 10/5
Monday: Off / or active recovery with yoga and/or core.
Tuesday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Wednesday: BTC RUN WORKOUT
Thursday: Run 6 miles zone 2.
Friday: easy spin 30-45 minutes or 5k run zone 2.
Saturday: Long run: 3 miles zone 2. 3 miles zone 2. 3 miles zone 3-4. 1 mile zone 2.
Sunday: Cycling, or cross training 90-120 minutes. Or easy 2-4 mile run.
Week: 10/12
Monday: Off / or active recovery with yoga and/or core.
Tuesday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Wednesday: BTC RUN WORKOUT
Thursday: Run 6 miles zone 2.
Friday: easy spin 30-45 minutes or 5k run zone 2.
Saturday: Long run: 2 miles zone 2. 4 miles zone 2. 3 miles zone 3-4. 1 mile zone 2.
Sunday: Cycling, or cross training 90-120 minutes. Or easy 2-4 mile run.
Week: (Taper with speed maintenance) 10/19
Monday: Off / or active recovery with yoga and/or core.
Tuesday: run 6 miles zone 2.
Wednesday: BTC RUN WORKOUT
Thursday: Run 3-4 miles. Zone 2.
Friday: off
Saturday: Long run: 2 miles zone 2. 2 miles tempo @ goal pace pace, 2 miles zone 2.
Sunday: Cycling, or cross training 60-120 minutes. Or easy 2-4 mile run.
Week: (Taper) 10/26
Monday: Off / or active recovery with yoga and/or core.
Tuesday:run 20 minutes easy.
Wednesday: off
Thursday: Run 15 minutes easy.
Friday: off
Saturday: Run 10-15 minutes with 3 x 30 seconds pick up to race effort..
Sunday: 10k YOU CAN DO IT
BTC RACE-A-THON HALF MARATHON
Novice:
All workouts are to be done in zone 2 except the Wednesday speed/interval workouts
Week: 9/7
Monday: Off / or active recovery with yoga and/or core.
Tuesday: Run 2-3 miles.
Wednesday: BTC RUN WORKOUT
Thursday: Run 2-3 miles.
Friday: off
Saturday: Long run: 6 miles.
Sunday: Cycling, or cross training 60-120 minutes. Or easy 2-4 mile run.
Week: 9/14
Monday: Off / or active recovery with yoga and/or core.
Tuesday: Run 3-4 miles.
Wednesday: BTC RUN WORKOUT
Thursday: Run 3-4 miles.
Friday: off
Saturday: Long run: 7.5 miles.
Sunday: Cycling, or cross training 60-120 minutes. Or easy 2-4 mile run.
Week:(Recovery) 9/21
Monday: Off / or active recovery with yoga and/or core.
Tuesday:cross train: cycling/yoga/spin/ hike/ or strength training (see TC strength training program). If no cross training then run 2-3 miles.
Wednesday: BTC RUN WORKOUT
Thursday: Run 2-3 miles.
Friday: off
Saturday: Long run: 4-5 miles.
Sunday: Cycling, or cross training 60-120 minutes. Or easy 2-4 mile run.
Week: 9/28
Monday: Off / or active recovery with yoga and/or core.
Tuesday: Run 4-5 miles.
Wednesday: BTC RUN WORKOUT
Thursday: Run 4-5 miles.
Friday: off
Saturday: Long run: 9 miles.
Sunday: Cycling, or cross training 90-120 minutes. Or easy 3-4 mile run.
Week: 10/5
Monday: Off / or active recovery with yoga and/or core.
Tuesday: Run 4-5 miles.
Wednesday: BTC RUN WORKOUT
Thursday: Run 4-5 miles.
Friday: off
Saturday: Long run: 10.5 miles.
Sunday: Cycling, or cross training 90-120 minutes. Or easy 4 mile run.
Week: 10/12
Monday: Off / or active recovery with yoga and/or core.
Tuesday: Run 3-4 miles.
Wednesday: BTC RUN WORKOUT
Thursday: Run 3-4 miles.
Friday: off
Saturday: Long run: 12 miles.
Sunday: Cycling, or cross training 90-120 minutes. Or easy 2-4 mile run.
Week: (Taper) 10/19
Monday: Off / or active recovery with yoga and/or core.
Tuesday:cross train: cycling/yoga/spin/ hike/ or strength training If no cross training then run 3 miles.
Wednesday: BTC RUN WORKOUT
Thursday: Run 3-4 miles.
Friday: off
Saturday: Long run: 8 miles.
Sunday: Cycling, or cross training 60-120 minutes. Or easy 2-4 mile run.
Week: (Taper) 10/26
Monday: Off / or active recovery with yoga and/or core.
Tuesday:run 20 minutes easy.
Wednesday: BTC RUN WORKOUT
Thursday: Run 15 minutes easy.
Friday: off
Saturday: Run 10-15 minutes with 3 x 30 seconds pick up to race effort..
Sunday: 13.1 YOU CAN DO IT
Half Marathon Advanced Plan
Week: 9/7
Monday: Off / or active recovery with yoga and/or core.
Tuesday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Wednesday: BTC RUN WORKOUT
Thursday: Run 8 miles zone 2.
Friday: easy spin 30-45 minutes or 5k run zone 2.
Saturday: Long run: 12 miles zone 2
Sunday: Cycling, or cross training 90-120 minutes. Or easy 2-4 mile run.
Week: 9/14
Monday: Off / or active recovery with yoga and/or core.
Tuesday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Wednesday: BTC RUN WORKOUT
Thursday: Run 8 miles zone 2.
Friday: easy spin 30-45 minutes or 5k run zone 2.
Saturday: Long run: 14 miles zone 2
Sunday: Cycling, or cross training 90-120 minutes. Or easy 2-4 mile run.
Week:(Recovery) 9/21
Monday: Off / or active recovery with yoga and/or core.
Tuesday:cross train: cycling/yoga/spin/ hike/ or strength training If no cross training then run 2-3 miles.
Wednesday: off
Thursday: Run 3-5 miles.
Friday: off
Saturday: Long run: 7-8 miles.
Sunday: Cycling, or cross training 60-120 minutes. Or easy 2-4 mile run.
Week:(Recovery) 9/21
Monday: Off / or active recovery with yoga and/or core.
Tuesday: cross train: cycling/yoga/spin/ hike/ or strength training If no cross training then run 2-3 miles.
Wednesday: off
Thursday: Run 5-7 miles.
Friday: off
Saturday: Long run: 7-8 miles.
Sunday: Cycling, or cross training 60-120 minutes. Or easy 2-4 mile run.
Week: 9/28
Monday: Off / or active recovery with yoga and/or core.
Tuesday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Wednesday: BTC RUN WORKOUT
Thursday: Run 8 miles zone 2.
Friday: easy spin 30-45 minutes or 5k run zone 2.
Saturday: Long run: 16 miles zone 2.
Sunday: Cycling, or cross training 90-120 minutes. Or easy 2-4 mile run.
Week: 10/5
Monday: Off / or active recovery with yoga and/or core.
Tuesday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Wednesday: BTC RUN WORKOUT
Thursday: Run 8 miles zone 2.
Friday: easy spin 30-45 minutes or 5k run zone 2.
Saturday: Long run: 1 mile warmup. 6 miles @ goal pace + 60 seconds, 6 miles @ goal pace. 1 mile cool down.
Sunday: Cycling, or cross training 90-120 minutes. Or easy 2-4 mile run.
Week: 10/12
Monday: Off / or active recovery with yoga and/or core.
Tuesday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Wednesday: BTC RUN WORKOUT
Thursday: Run 8 miles zone 2.
Friday: easy spin 30-45 minutes or 5k run zone 2.
Saturday: Long run: 1 mile warmup. 6 miles @ goal pace + 60 seconds, 6 miles @ goal pace. 1 mile cool down.
Sunday: Cycling, or cross training 90-120 minutes. Or easy 2-4 mile run.
Week: (Taper) 10/19
Monday: Off / or active recovery with yoga and/or core.
Tuesday:cross train: cycling/yoga/spin/ hike/ or strength training If no cross training then run 3 miles.
Wednesday: BTC RUN WORKOUT
Thursday: Run 3-4 miles.
Friday: off
Saturday: Long run: 8 miles.
Sunday: Cycling, or cross training 60-120 minutes. Or easy 2-4 mile run.
Week: (Taper) 10/26
Monday: Off / or active recovery with yoga and/or core.
Tuesday:run 20 minutes easy.
Wednesday: off
Thursday: Run 15 minutes easy.
Friday: off
Saturday: Run 10-15 minutes with 3 x 30 seconds pick up to race effort..
Sunday: 13.1 YOU CAN DO IT
BTC RACE-A-THON MARATHON DISTANCE
Novice Marathon Plan
BUILD PHASE 9/7
Monday: run 45 minutes, with breaks for walking if needed.
Tuesday: off
Wednesday: BTC SPEED WORKOUT
Thursday: off or 30-60 minutes of cross training such as spin, yoga, lifting and strength work.
Friday: run 30 minutes with breaks for walking if needed.
Saturday: run 12 miles with breaks for walking if needed.
Sunday: off
BUILD PHASE 9/14
Monday: run 45 minutes, with breaks for walking if needed.
Tuesday: off
Wednesday: BTC SPEED WORKOUT
Thursday: off or 30-60 minutes of cross training such as spin, yoga, lifting and strength work.
Friday: run 30 minutes with breaks for walking if needed.
Saturday: run 14 miles with breaks for walking if needed.
Sunday: off
RECOVERY WEEK 9/21
Monday: run 30 minutes
Tuesday: off
Wednesday: BTC SPEED WORKOUT (alt workout)
Thursday: off
Friday: run 30 minutes or 30 minutes of cross training
Saturday: run 7 miles
Sunday: off
FINAL PUSH 9/28
Monday: run 45 minutes, with breaks for walking if needed.
Tuesday: off
Wednesday: BTC SPEED WORKOUT
Thursday: off or 30-60 minutes of cross training such as spin, yoga, lifting and strength work.
Friday: run 45 minutes with breaks for walking if needed.
Saturday: run 16 miles with breaks for walking if needed.
Sunday: off
FINAL PUSH Week of 10/5
Monday: run 45 minutes, with breaks for walking if needed.
Tuesday: off
Wednesday: BTC SPEED WORKOUT
Thursday: off or 30-60 minutes of cross training such as spin, yoga, lifting and strength work.
Friday: run 30 minutes with breaks for walking if needed.
Saturday: run 18 miles with breaks for walking if needed.
Sunday: off
FINAL PUSH Week of 10/12
Monday: run 45 minutes, with breaks for walking if needed.
Tuesday: off
Wednesday: BTC SPEED WORKOUT
Thursday: off or 30-60 minutes of cross training such as spin, yoga, lifting and strength work.
Friday: run 30 minutes with breaks for walking if needed.
Saturday: run 20 miles with breaks for walking if needed.
Sunday: off
TAPER – Week of 10/19
Monday: off
Tuesday: run 30 minutes
Wednesday: BTC RUN WORKOUT
Thursday: off
Friday: run easy 30 minutes
Saturday: run 8 miles
Sunday: off
TAPER – Week of 10/26
Monday: off 🙂
Tuesday: run 20 minutes
Wednesday: BTC TAPER WORKOUT
Thursday: off
Friday: off
Saturday: easy 5-15 minutes run to get loose. Take it easy! Do this early so you can relax the rest of the day.
Sunday: THE BIG DAY! Run 26.2 miles!
Advanced Training Plan:
September 7th
Monday: off
Tuesday: run 10 mile one 2
Wednesday: BTC SPEED WORKOUT
Thursday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Friday: run 30 minutes
Saturday: run 16-18 miles
Sunday: 60-120 minutes of cross training such as spin, yoga, lifting and strength work.
September 14th
Monday: off / yoga / core
Tuesday: run 10 miles
Wednesday: BTC SPEED WORKOUT
Thursday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Friday: run 30 minutes
Saturday: run 18-20 miles
Sunday: 60-120 minutes of cross training such as spin, yoga, lifting and strength work.
September 21st (recovery week)
Monday: run 30 minutes
Tuesday: off
Wednesday: BTC ALT / SPEED WORKOUT
Thursday: off
Friday: run 30 minutes or 30 minutes of cross training
Saturday: off
Sunday: run 8 miles
September 28th
Monday: off / yoga/ core
Tuesday: run 12 miles zone 2
Wednesday: BTC SPEED WORKOUT
Thursday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Friday: run 30 minutes zone 1-2
Saturday: run 20 miles: 2 warm up at race pace + 1 minute, 8 miles at race pace + 30 seconds, 8 miles at race pace to race pace – 10 seconds, cool down.
Sunday: 60-120 minutes of cross training such as spin, yoga, lifting and strength work.
October 5th
Monday: off
Tuesday: run 12 miles zone 2
Wednesday: BTC SPEED WORKOUT
Thursday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Friday: run 30 minutes zone 1-2
Saturday: run 20 miles: 2 warm up at race pace + 1 minute, 8 miles at race pace + 30 seconds, 8 miles at race pace to race pace – 10 seconds, cool down.
Sunday: 60-120 minutes of cross training such as spin, yoga, lifting and strength work.
October 12th
Monday: off
Tuesday: run 12 miles zone 2
Wednesday: BTC SPEED WORKOUT
Thursday: Run warm up 10 minutes, zone 2. 15-20 minutes of hill climbing zone 3-4. 10 minutes @ zone 2.
Friday: run 30 minutes zone 1-2
Saturday: run 20 miles: 2 warm up at race pace + 1 minute, 8 miles at race pace + 30 seconds, 8 miles at race pace to race pace – 10 seconds, cool down.
Sunday: 60-120 minutes of cross training such as spin, yoga, lifting and strength work.
TAPER – October 19th
Monday: off
Tuesday: run 30 minutes
Wednesday: BTC TAPER WORKOUT
Thursday: off
Friday: run easy 50 minutes
Saturday: run 10 miles
Sunday: off
TAPER – October 26th
Monday: off
Tuesday: run 30 minutes
Wednesday: BTC TAPER WORKOUT
Thursday: run 20 minutes
Friday: off
Saturday: easy 5-15 minutes run to get loose. Take it easy! Do this early so you can relax the rest of the day.
Sunday: run 26.2 miles!
video of all of warm ups and cool downs
I have made a complete list of warm up exercises and pre-run drills here: https://www.youtube.com/watch?v=fPvbYgGkNcE
As well as a complete list cool down movements to do post-runs here: https://www.youtube.com/watch?v=ulatncPh-Yc
I suggest you pick 2-5 of each and do 5-10 minutes of them each workout or join us live and we will do them together.
