NYRR Running Resources

New York Road Runners has free morning, daytime, and evening offerings for you in NYC! Whether you're just starting to run, training for your first big event, or working toward your 50th marathon, NYRR has you covered. Check out resources to take your running to the next level.

NYRR Course Strategy

When it comes to running your best race possible, knowledge of the course is key. The Friday before select NYRR race, stop by the NYRR RUNCENTER between 6:00 and 8:00 p.m. for a 15-minute course strategy session and expert tips. The NYRR coaching staff will break down the course mile-by-mile so you know what to expect on race day.

NYRR Running 101

If you're just getting into running or training for your first big race, NYRR's Running 101 series is for you! Geared toward beginners, but welcoming to runners of all levels, these monthly hour-long sessions are led by the NYRR coaching staff, aimed at providing training tips to help people run happily and healthily.

The monthly sessions will occur at the NYRR RUNCENTER in the evening, so you can attend after work. They consist of a brief educational presentation and a Q&A session to help you get started—no running required at these!

Check the NYRR RUNCENTER Eventbrite page for future session topics, dates and times, and follow NYRR on social media to learn when the next NYRR Running 101 is taking place, and to sign up to attend.

If you're interested in having NYRR coaches present a Running 101 session tailored to your group's needs, contact training@nyrr.org.

NYRR Running 201

NYRR's Running 201 seminars, held at either the NYRR RUNCENTER or Hospital for Special Surgery, offer targeted information for runners who are preparing for the TCS New York City Marathon. With topics ranging from proper pre-race and race-day fueling to the best ways to handle injuries, these helpful seminars will prepare runners of all levels for 26.2 miles.

These free events are open to all runners and consist of a presentation by at least one expert or coach, followed by a Q&A session to allow attendees to engage with the expert. Check the NYRR RUNCENTER Eventbrite page for upcoming event dates and topics.

Hospital for Special Surgery seminars take place at the Richard L. Menschel Education Center, 2nd Floor Conference Room, 535 East 70th Street, New York, NY.

Facebook Live Chats

Join the NYRR coaching staff on Facebook every Wednesday from 12:00 p.m. to 1:00 p.m. for a live chat! These hour-long chats are an open forum, allowing you to have a Q&A session with our experts without having to leave your home or office. These chats are open to everyone, and open to any and all questions.

Be sure to follow NYRR on social media for updates regarding weekly chats, upcoming events, and everything you want to know about running in New York City!

Free Training Plans

Check out these free 12-week plans to help you get ready for your next race.

5K: Beginner | Moderate | Advanced

10K: Beginner | Moderate | Advanced

Half-marathon: Beginner | Moderate | Advanced

Marathon: Beginner | Moderate | Advanced

Have any questions? Contact the NYRR coaching staff to help you get started on your next goal.

Eating Right

We know our runners want to feel their best on race day, and during their training leading up to it. Because what you put in your body affects your ability to keep running strong, we worked with nutritionists to curate some nutritional advice to suit your individual training, racing, and lifestyle needs.

Injury Prevention

Looking for advice on avoiding injury? We partnered with Hospital for Special Surgery to provide some tips on injury prevention and ways you can become fitter, stronger, and faster without getting hurt.

Training Terms

Chances are you’ve heard a word or two at a race or training session whose meaning was a mystery. We’ve got you covered with a list of training terms and definitions that’ll help you talk the talk and walk the walk.

NYRR Running History Tours

Get a taste of the Big Apple’s vibrant past on an NYRR Running History Tour! We hold tours bi-monthly on Saturday mornings in both Central Park and Prospect Park. Follow NYRR on social media or visit the Eventbrite pages below to sign up for the next NYRR Running History Tour.

Central Park
After leaving the NYRR RUNCENTER, our coaches will guide you at a comfortable (~10:00 min/mile) pace past various landmarks significant to New York City’s running history, including the "Imagine" mosaic, the Fred Lebow statue, and the iconic TCS New York City Marathon finish line. We’ll stop to take photos and relive the past as we make our way through Central Park and the streets of NYC on our way back to the NYRR RUNCENTER, where we’ll end our tour. Sign up via Eventbrite.
Prospect Park
Starting from the historic Grand Army Plaza and finishing at Bartel-Pritchard Square, you’ll be led by one of our coaches past several historical spots throughout Prospect Park, including the Dongan Oak Marker and Harry's Wall. Experience the park’s deep history at a comfortable (~10:00 min/mile) pace that’ll allow for plenty of photo opps and questions along the 2.5-mile route. Please meet us directly under the arch at Grand Army Plaza. Sign up via Eventbrite.

Whether you're visiting from out of town or just want to learn some fun facts about the city you live in, don't miss these free events! Please note: These are not training runs; we will be making frequent stops during both tours.

NYRR Running Routes

Visiting New York City and not sure where to run? Looking for a new running route in your borough, or ready to explore a different one? NYRR Running Routes will take you on an Instagram-worthy exploration of the five boroughs that make up New York City. The routes not only provide you direction on where to run, but also include fascinating facts and amazing immersive photographs of the monuments, streets, and views you’ll see during your run.

Make running an adventure. Get exploring with NYRR Running Routes!

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