Novice Program – 6 Weeks
Days Running |
Days Cross Training |
Off Days |
3 |
1-2 |
2-3 |
The Novice Program in geared towards runners that are looking to complete the Suffolk County 5k Run. Runners will be introduced to Walk/Runs during this program. This program is designed to get you to finish your first 5k.
Intermediate Program – 6 Weeks
Peak Week |
Longest Run |
Days Running |
Days Cross Training |
Off Days |
25 Miles |
7 Miles |
4 |
1-2 |
1-2 |
The Intermediate Program is geared towards runners that typically run 15-20 miles a week and want to comfortably complete the Suffolk County 5k Run. Runners will be introduced to interval workouts during this training program.
Advanced Program – 6 Weeks
Peak Week |
Longest Run |
Days Running |
Days Cross Training |
Off Days |
30 Miles |
8 Miles |
5 |
1 |
1 |
The Advanced Program is geared towards runners that typically run 20-25 miles a week and want to run a PR at the Suffolk County 5k Run. Runners will run tempo paced runs and interval workouts.
Suffolk County 10K Run
Novice Program – 9 Weeks
Days Running |
Days Cross Training |
Off Days |
3 |
1-2 |
2-3 |
The Novice Program in geared towards runners that are looking to complete the Suffolk County 10k Run. Runners will be introduced to Walk/Runs during this program. This program is designed to get you to finish your first 10k.
Intermediate Program – 9 Weeks
Peak Week |
Longest Run |
Days Running |
Days Cross Training |
Off Days |
30 Miles |
8 Miles |
4-5 |
1-2 |
1-2 |
The Intermediate Program is geared towards runners that typically run 15-20 miles a week and want to comfortably complete the Suffolk County 10k Run. Runners will be introduced to interval workouts during this training program.
Advanced Program – 9 Weeks
Peak Week |
Longest Run |
Days Running |
Days Cross Training |
Off Days |
35 Miles |
12 Miles |
5 |
1 |
1 |
The Advanced Program is geared towards runners that typically run 20-25 miles a week and want to run a PR at the Suffolk County 10k Run. Runners will run tempo paced runs and interval workouts.
Suffolk County Half Marathon
Novice Program – 12 Weeks
Peak Week |
Longest Run |
Days Running |
Days Cross Training |
Off Days |
27 Miles |
12 Miles |
4 |
1-3 |
1-2 |
The Novice Program in geared towards runners that typically run 10-15 miles a week and are looking to comfortably complete the Suffolk County Half Marathon. Runners will be introduced to basic tempo paced runs during this program. During this program runners should not hesitate to take walking breaks when needed.
Intermediate Program – 12 Weeks
Peak Week |
Longest Run |
Days Running |
Days Cross Training |
Off Days |
35 Miles |
14 Miles |
5 |
1 |
1 |
The Intermediate Program is geared towards runners that typically run 20-25 miles a week and have a goal time for the Suffolk County Half Marathon. Runners will run tempo paced runs and be introduced to interval workouts during this training program.
Advanced Program – 12 Weeks
Peak Week |
Longest Run |
Days Running |
Days Cross Training |
Off Days |
42 Miles |
16 Miles |
5 |
1 |
1 |
The Advanced Program is geared towards runners that typically run 30-35 miles a week and want to run a PR at the Suffolk County Half Marathon. Runners will run tempo paced runs, interval workouts and be introduced to Long Tempo runs.
Suffolk County Marathon
Novice Program – 16 Weeks
Peak Week |
Longest Run |
Days Running |
Days Cross Training |
Off Days |
40 Miles |
20 Miles |
4 |
1-2 |
1-2 |
The Novice Program in geared towards runners that typically run 20-25 miles a week and are looking to comfortably complete the Suffolk Country Marathon. Runners will be introduced to basic tempo paced runs during this program. During this program runners should not hesitate to take walking breaks when needed.
Intermediate Program – 16 Weeks
Peak Week |
Longest Run |
Days Running |
Days Cross Training |
Off Days |
49 Miles |
20 Miles |
5 |
0-1 |
1-2 |
The Intermediate Program is geared towards runners that typically run 25-30 miles a week and have a goal time for the Suffolk County Marathon. Runners will run tempo paced runs and be introduced to interval workouts during this training program.
Advanced Program – 16 Weeks
Peak Week |
Longest Run |
Days Running |
Days Cross Training |
Off Days |
54 Miles |
22 Miles |
5 |
0-1 |
1-2 |
The Advanced Program is geared towards runners that typically run 30-35 miles a week and want to run a PR at the Suffolk County Marathon. Runners will run tempo paced runs, interval workouts and be introduced to Long Tempo runs.
Informational Notes:
Abbreviations
-
HM - Half Marathon
-
MP - Marathon Pace
Interval Workouts
Warm up with distance indicated. Run interval that is prescribed on the training program. Take 2 minutes rest in between intervals. Important: Cool down distance indicated. This is to flush lactic acid from the muscles, which helps recovery for your next run.
Paces
Pace Calculator - http://www.coolrunning.com/engine/4/4_1/96.shtml
5k Pace- Average pace that you have run in a recent 5k.
10k Pace-Average pace that you have run in a recent 10k.
Goal HM Pace-Mile pace that you hope to run at the Suffolk County Half Marathon.
Goal MP-Mile pace that you hope to run at the Suffolk County Marathon.
**On runs where pace is not specified, I recommend that you run 90 seconds-2 minutes slower per mile than goal race pace. For example, if you have a goal pace of 9 minute miles, you should run 10:30-11:00 on these runs.**
Cross Training
Anything that is not running (walking, elliptical, cycling, yoga, Pilates, weight lifting and more). I recommend that cross training sessions last between 30-90 minutes.
2019 Marathon Training Runs
PACERS FOR BOTH THE FULL AND HALF MARATHON
We are proud to announce that this year we will have pacers for both the full and half marathons! Pacer groups in the full marathon will start with a projected finish time of 3:15 and continue in 15 minute intervals up to 5 hours.
The half marathon will have pacers starting with projected finish times of 1:30, 1:40, 1:50 and 2 hours and will then continue in 15 minute intervals up to 3:00. We have either one or two pacers in each group who will be wearing neon green singlets with Pacers printed on the back.
Thank you to Sayville/Smithtown Running Company for sponsoring this exciting addition to the race this year!