MEMBERS’ AREA
Welcome, Harriers
to your members’ area. Please make use of the available resources, tools, and training plans. If you have any suggestions for ways to improve the team, the website, or any other suggestions, feel free to contact the board by emailing info@newyorkharriers.com. We appreciate your feedback!
TRAINING PLANS
The official New York Harriers training plan is based on our team points race calendar. It is broken into three phases--base building, strength and speed, and race specificity--while also focusing on endurance, running economy, and injury prevention. Workouts are structured around three physiological outcomes as described below:
Base Building - easy aerobic training that increases the muscles' mitochondria, the cellular powerhouse, thus strengthening our aerobic base and capacity
V02 Max - targeted uptempo training to increase VO2 Max, the maximum amount of oxygen your body can use while running
Lactate Clearance - sustained fast pace runs (tempo) to improve the various lactate fuel mechanisms
The Harriers training plan begins in January of each year, starting with a period of base building. In the winter and spring, the plan builds to the Brooklyn Half Marathon in May. Our training schedule diverges in August into workouts that focus on Short to Mid-distance and Half to Full Marathons.
If you have individual peak race goals that don't fall within the Harrier plan, please reach out to the coaches (coaches@newyorkharriers.com)! We're happy to help adapt the NYH plan for you.
Current Training Plan
The purpose of this plan is to build and maintain a modest level of aerobic strength and fitness but to not do so much work that we're carrying fatigue over into next year.
Past Summer-Fall 2025 Training Plan
Our past Summer-Fall training plan spanned from June to November 2025, culminating in Team Championships in Late July and the NYC Marathon or Dash to the Finish in November.
Past Spring 2025 Training Plan
Past Summer-Fall 2024 Training Plan
For reference to get a rough idea of what the summer/fall plan could look like.
Our fall marathon plan runs from July through November, specifically targeting the NYC and Chicago marathons, but can be adapted to any fall marathon. It can be customized to fit all racing goals and training intensities. Please note that in order to get the paces to populate correctly on the Chicago tab, you have to put your goal time and training intensity on the NYCM tab.
The Harriers Spring Marathon training plan is a 12-week plan focused on the Boston Marathon, but can be adapted to any other mid-spring marathons (e.g. Big Sur). The plan begins in late January, and assumes some existing base mileage and culminates in late April on Patriots’ Day.