On November 1, 2026 New York hosts the largest single-day marathon in the world — ~55,000 finishers crossing the city's five boroughs from Fort Wadsworth (Staten Island) to Central Park. It's the most iconic event on the North American calendar and, alongside Boston, Chicago, Berlin, London and Tokyo, one of the six World Marathon Majors. It's not the fastest — the five bridges, the rolling false flats and the ~250 m of cumulative elevation gain take their toll — but it has the best atmosphere by far, with two million spectators lining every meter of the course. This guide covers what the official NYRR site doesn't quite spell out: how to get in (lottery, 9+1, charity, time qualifier), how to manage the two hours at Fort Wadsworth before your wave, where most runners break on the Queensboro Bridge at km 24, how to avoid burning yourself on First Avenue at km 26, and how to close the last 5K in Central Park without collapsing.

The TCS New York City Marathon is the largest single-day marathon in the world, organized by NYRR (New York Road Runners) since 1970. It draws ~55,000 finishers, attracts runners from 130+ countries and closes the autumn World Marathon Majors season alongside Berlin, Chicago and London. It's the only marathon on the international calendar that crosses all five boroughs of one city — Staten Island, Brooklyn, Queens, the Bronx and Manhattan — crossing five bridges and finishing in Central Park in front of the Tavern on the Green. It's not a PB track; it's the definitive "experience" marathon.

NYC is not a flat marathon for chasing times. The city is rolling, the five bridges add up to ~250 m of cumulative elevation gain, and the false flats of Brooklyn (km 5–20) and Manhattan (km 26–30) charge a silent tax on anyone who goes out hard. What you lose in fast geometry you gain in atmosphere: 2 million spectators lining every meter of the course, the Brooklyn bands (~150 live performances along the route), the Queensboro ramp into absolute silence before exploding into First Avenue, and the final 5K in Central Park with crowds packed on every side. The elevation + atmosphere + late waves combo typically costs 3 to 8 minutes versus your time on a flat marathon like Berlin or Valencia.

• If you've recently run sub-3:30 in another marathon: aim for 3:35–3:42 here. Queensboro Bridge + First Avenue + the last 5K in Central Park charge a predictable tax.
• If you're coming from half marathons but have never done 42K: don't debut at NYC if your goal is a specific time. NYC is for running the experience, not for taking risks. Pick a flat marathon first.
• If you want an epic experience without time pressure: yes, perfect fit. Unique atmosphere, flawless organization, live bands and a finish in Central Park make for a memorable debut.
• If you're chasing a pure PB: go to Berlin (September), Valencia (December) or Chicago (October). NYC is not the track for your best time of the year.
• If you're chasing the World Marathon Majors (the "Six Stars"): NYC is the most iconic for the American runner and the most festive. Combine it with Berlin (PB) and Boston (prestige) to have the three most representative ones.

See other international marathons →

The TCS New York City Marathon course is a point-to-point route of 42.195 km that crosses the five boroughs of New York with ~250 m of cumulative elevation gain, distributed mainly across the five bridges. It starts on the Verrazzano-Narrows Bridge at Fort Wadsworth (Staten Island), runs through Brooklyn for 18 km (km 3–21), crosses the Pulaski Bridge into Queens (km 21.5), heads up the Queensboro Bridge into Manhattan at km 24, climbs First Avenue to the Willis Avenue Bridge into the Bronx (km 32), returns over the Madison Avenue Bridge to Manhattan, descends down Fifth Avenue and closes the last 4 km inside Central Park to the finish next to the Tavern on the Green.

The start at Fort Wadsworth puts you at the foot of the Verrazzano-Narrows Bridge, the longest bridge on the course (~2.1 km) and the most iconic ramp: you climb 60 m to the center of the bridge (km 1) with a view of the Statue of Liberty and the Manhattan skyline ahead. The Verrazzano descent (km 1–3) drops the pack into Brooklyn, where you'll run Fourth Avenue and Bedford Avenue for a long 18 km (km 3–21) — the longest, most festive section with the most live bands of any marathon in the world. The Pulaski Bridge (km 21.5) marks the crossing into Queens, and the next 2.5 km are rolling false flat to the Queensboro Bridge ramp (km 24) — the moment that changes the race.

The Queensboro Bridge is the second key bridge: 1.5 km of sustained climb at 2–3 % gradient, with no spectators or bands (it's a bridge closed to pedestrians), in absolute silence. You exit the Queensboro into Manhattan, on the off-ramp toward 60th Street, where the roar of 50,000+ spectators packed onto First Avenue hits you. The next 6 km (km 26–32) are rolling flat along First Avenue to the Willis Avenue Bridge that crosses you into the Bronx for 1.5 km (km 32–34). You return to Manhattan via the Madison Avenue Bridge (km 34), descend Fifth Avenue with a moderate technical descent, enter Central Park at 90th Street (km 39), run East Drive through the park and turn onto Central Park South (59th Street) to close with the last 800 m on West Drive to the Tavern on the Green.

Asphalt is the dominant surface throughout the course. Liquid aid stations (water + Gatorade Endurance) sit roughly every mile (1.6 km) from km 5 to the finish, with GU gel stations at km 30 and km 35 (mile 18 and mile 22). Crowd density is extreme on First Avenue (km 26–30), all of Brooklyn (km 3–21), and the last 5K in Central Park — thinner on the Verrazzano (no spectators), the Queensboro (closed) and the Willis and Madison bridges.

Forget the "NYC is flat" myth. Cumulative elevation gain runs about ~250 m spread across five structural ramps:

• Km 1–3 (Verrazzano-Narrows Bridge): climbs 60 m, drops 50 m. The opening ramp with the skyline ahead — photogenic but deceptive: if you go out hard here, you've already mortgaged km 30.
• Km 21.5 (Pulaski Bridge): climbs 30 m. Short but badly timed: right when you've got 21K in your legs and the "half marathon done" feeling.
• Km 24–25.5 (Queensboro Bridge): climbs 50 m at 2–3 %, in absolute silence. The bridge that changes the race.
• Km 32–34 (Willis Avenue Bridge): climbs 25 m. Hits when you've already burned the easy glycogen and your quads are starting to complain.
• Km 38–40 (Cathedral Hill, Fifth Avenue): rolling false flat climbing toward Central Park. This is where most runners who went out hard fall apart.

The descents on Verrazzano (km 2–3), Queensboro (km 25–26) and Fifth Avenue (km 36–38) are the only three time-recovery sections on the course — but don't expect gifts in the last 5K inside Central Park: the small ramps on West Drive and Cat Hill charge one final tax when you're already empty.

🚨 Where the race breaks

Course data for Strava / Garmin: NYRR publishes the official GPX a few weeks out at nyrr.org/tcsnycmarathon. To preview the Queensboro + First Avenue section, search Strava for the segments "Queensboro Bridge Inbound (Marathon)" and "First Avenue Mile 17–20" — they're the same profiles you'll suffer on race day.

The New York City Marathon has been run since 1970, when Fred Lebow organized the first edition with 127 runners doing laps of Central Park. The transformation came in 1976, when NYRR expanded the course to all five boroughs to mark the United States bicentennial — and the race exploded in participation, prestige and atmosphere. The TCS (Tata Consultancy Services) brand has been the title sponsor since 2014, and NYRR has held the first Sunday in November date as its calling card. The 1992 race in honor of Fred Lebow (who had passed away) and the 2001 edition (seven weeks after 9/11) are the two most symbolic in the event's history.

Roll of honour and race stats (recent editions):

Verified winners and times for the 5 most recent editions:

Data verified against the public archive at New York City Marathon (Wikipedia EN). 2020 cancelled due to Covid; in 2025 Hellen Obiri broke the women's course record with 2:19:51, the first sub-2:20 mark in NYC history.

Registration for the TCS New York City Marathon does not work first-come, first-served. NYC is the most in-demand marathon in the world with ~600,000 applicants for ~55,000 spots, so there are five entry paths and they all have different deadlines, requirements and prices. The most popular is the lottery (drawing): you sign up in January–February, pay an 11 USD non-refundable fee, and the draw is in mid-March. The probability of getting in via lottery is around 8–10 % for US residents and 15–20 % for international runners (NYRR reserves a more generous quota for non-US). If you don't get in via lottery, the four alternative paths are NYRR 9+1, charity bib, time qualifier and tour operator package.

The five entry paths to the NYC Marathon 2026:

• 🎲 Lottery (drawing). Opens in January–February 2026, draw in mid-March. 11 USD non-refundable fee. Probability ~8–10 % USA / 15–20 % international.
• 🏃 NYRR 9+1 program. If you live in NYC and you're a NYRR member, complete 9 NYRR races + 1 volunteer day during 2025 and you get a guaranteed spot for 2026. Deadline: qualifying activity must close by Dec 31, 2025.
• ❤️ Charity bib. ~80 official NYRR charity organizations offer bibs in exchange for a fundraising commitment of 5,000–10,000 USD (depending on the org). Opens in May–June 2026; the most expensive bib but the only non-qualifying, non-lottery guaranteed path.
• ⏱️ Time qualifier. Very demanding times — the fastest of the World Marathon Majors after Boston. For the men's 18–34 group: marathon sub-2:53 or half sub-1:21 in a certified race within the last ~3 years. For women 18–34: marathon sub-3:13 or half sub-1:32. Opens in January–February 2026, very limited spots.
• 🌍 Tour operator (Marathon Tours, Travelling Fit, etc.). Package with flight, hotel, guaranteed bib, transport and guides. Total price 3,500–6,500 USD per person depending on hotel and services. The most expensive route but the most convenient for those traveling from Europe with family.

NYRR uses a flat price by category (not tiered) — the bib costs the same whether you get in via lottery in March or charity in June. The official prices for the 2025 edition were:

Indicative prices based on the 2025 edition's structure. Always check on the official NYRR site — amounts and deadlines are updated there every year.

What you need to factor in beyond the bib price:

• Refund policy: no refunds. NYRR does not refund the bib money under any circumstance (injury, travel, personal cancellation). If you get injured, you can request a deferral to the following edition — additional 100 USD cost, up to one year.
• Name changes: not allowed to transfer the bib to someone else. It's prohibited by NYRR rules; running with someone else's bib can earn you a lifetime ban.
• Full event cancellation (case 2012 Hurricane Sandy / 2020 Covid): NYRR offered deferral or 50 % refund; each cancellation has its own policy communicated by email.

Bib pickup happens at the TCS New York City Marathon Health & Fitness Expo, normally held on the three days before the race (Thursday, Friday and Saturday) at the Jacob K. Javits Convention Center (655 W 34th St, Manhattan). Bibs are not handed out on race day: you have to pick yours up in person before the expo closes on Saturday, which historically is around 5:00 pm.

You'll need:

• Your registration confirmation (printed or on your phone — NYRR QR code)
• A current photo ID (passport for international runners)
• The payment confirmation (NYRR PDF sent by email)

Third parties cannot pick up your bib. Unlike Madrid or Boston, NYRR requires the runner themselves to pick up their bib in person. This is strict — international tourists get turned away every year for trying. Plan to arrive in NYC by Thursday or Friday at the latest.

The race kit usually includes the New Balance technical shirt, the bib with chip, a tag for bag check, a paper course map and the GU gel samples used at the aid stations. The Tiffany & Co finisher medals are handed out in the post-finish area in Central Park after you cross the line.

The NYC Marathon logistics are the most complex of any World Marathon Major. The start is at Fort Wadsworth (Staten Island), an island reachable only by ferry (from Manhattan or Brooklyn) or by NYRR charter bus from the New York Public Library (Bryant Park, Midtown Manhattan). Reaching the start requires leaving the hotel 3 to 4 hours before your wave, queueing for the ferry or bus, crossing the water, 2–4 hours of waiting at Fort Wadsworth, and entering your corral 30 minutes before the gun. There is no private car option: the Fort Wadsworth area is closed to traffic, there is no parking, and the Verrazzano and Hugh L. Carey bridges are closed or restricted by the race.

The three transport options to the start:

• 🚢 Staten Island Ferry (free). From Whitehall Terminal (Lower Manhattan) to St. George Terminal (Staten Island), 25 minutes. Runners with bibs board dedicated ferries from 5:00 am. From St. George you take the NYRR shuttle bus to Fort Wadsworth (15 min). Recommended plan for waves 1 and 2 (start 8:30 / 9:10). Catch the 5:30–6:00 am ferry if your wave is at 9:10.
• 🚌 NYRR charter bus (~50 USD separately). From the New York Public Library (5th Av at 42nd St, Bryant Park, Midtown Manhattan). You book it during registration. It departs between 5:30 and 7:30 am depending on your wave. Drops you directly at Fort Wadsworth — more comfortable but more expensive and only available if you book in advance.
• 🚗 Car/Uber/Lyft. Forget it. The Verrazzano-Narrows Bridge is closed to traffic from early morning, there's no parking at Fort Wadsworth, and Uber drivers refuse to go to the area on race morning. Runners who try end up running 3 km on foot from the last accessible point — and usually miss their wave.

Race morning, the typical plan (wave 2, start 9:10):

• 5:00 am — wake up and breakfast (3 hours before your wave is the rule; adjust if you start later).
• 5:45 am — leave the hotel with throwaway clothing, bib pinned, GPS charged.
• 6:00 am — arrive at Whitehall Ferry Terminal or NYPL depending on the option you chose.
• 6:30 am — board ferry / bus. The ferry runs every 15–20 minutes during peak.
• 7:15 am — arrive at Fort Wadsworth. Bring gloves and a hat: in November Staten Island can be at 4–6 °C at dawn.
• 7:15–9:00 am — wait at the athlete village. There are heated tents, free coffee, DUNKIN' donuts, water, plenty of porta-potties, and Dunkin bags to sit on. They give you a foil blanket if you ask. Bring a bag of clothes to throw away before the corral.
• 8:40 am — enter your wave corral (closes ~20 min before the start).
• 9:10 am — gun for your wave.

For the expo at Javits Center, the closest subway is 34th Street–Hudson Yards (line 7) or 34th Street–Penn Station (lines 1, 2, 3, A, C, E). From Times Square it's ~10 minutes on foot to Javits.

If you're coming from Europe, the most practical airport is JFK (direct flights from Madrid, Barcelona, Paris, London, Frankfurt land there). The AirTrain JFK + LIRR (Long Island Rail Road) drops you at Penn Station (Midtown Manhattan) in ~50 minutes for around 15 USD. Newark (EWR) and LaGuardia (LGA) are alternatives but more expensive or less direct.

For an NYC Marathon runner, staying less than 30 minutes on foot from the finish in Central Park or close to the Whitehall ferry is the priority. The finish drops you in Central Park (Tavern on the Green) around 11:30–14:30 depending on wave and goal — you head back to the hotel sweaty, hungry, with cramps starting. The difference between sleeping well with an early breakfast and walking 15 minutes to the hotel from Central Park, versus catching the subway at 11:30 with two transfers, can decide the rest of the weekend's mood.

• Breakfast before 6:00 am (or a bag the night before). If your wave is at 9:10, eating 3 hours before means breakfast at 6:00 am — New York buffets open at 7:00–8:00, way too late. Ask the hotel for a bag the night before.
• Late check-out until 14:00–15:00. You return from the finish around 12:00–14:30. Without late check-out you're racing the clock to shower and pack.
• Bathtub for ice baths / contrast therapy post-race. More useful after 42K than after 21K. Filter on Booking ("bath with bathtub") — in Manhattan it's rare outside 4–5* hotels.
• Working independent heating. November in NYC is cold: you need a warm room to recover Sunday afternoon and sleep well the following night.
• Interior or high-floor room. Saturday night in Midtown Manhattan is loud (traffic, sirens, bars until 04:00) — don't gamble with your pre-marathon sleep.
• Real distance to the finish and to the Whitehall Ferry. <1.5 km to the Central Park finish: you walk back relaxed on Sunday. >1.5 km: subway or taxi back.

• Distance to the ferry (Whitehall): 5–7 km — subway line 1 or R in 20–25 min.
• Distance to the finish (Central Park / Tavern on the Green): 1.5–3 km on foot (20–35 min) or subway to 59th St / Columbus Circle (10 min).
• Pros: 24/7 restaurants, 24h pharmacies, Javits expo 5 minutes on foot, direct connection to every subway line.
• Cons: Saturday night very loud (Times Square never sleeps). Small rooms for the price.
• Best for: runners traveling alone or with a runner partner without kids.

• Distance to the ferry (Whitehall): 9–10 km — subway line 1 or express in 30 min.
• Distance to the finish (Central Park / Tavern on the Green): 0.5–1.5 km on foot (5–18 min). The most comfortable option arriving at the finish.
• Pros: you walk to the finish on Sunday. Quiet residential atmosphere. Less touristy neighborhood restaurants.
• Cons: very far from the ferry on Sunday at 5:30 am — long subway ride. Fewer budget hotel options.
• Best for: runners with family, couples who value a comfortable post-finish area.

• Distance to the ferry (Whitehall): 0.5–3 km on foot or subway line R in 5–15 min.
• Distance to the finish (Central Park): 12–15 km — subway line 4 or 5 in 35–45 min.
• Pros: 40 % cheaper than Manhattan. Easy access to the ferry on race morning (5–10 min). Williamsburg and DUMBO are neighborhoods with character.
• Cons: far from the finish on Sunday after the race (taxi 25–35 USD to Central Park). Far from Javits expo (45 min subway).
• Best for: runners on a tight budget, large families, runners who already know NYC.

*Indicative weekend rate for NYC Marathon weekend (last weekend in October / first Sunday in November). Prices rise 30–60 % versus a normal weekend — book 6+ months in advance for competitive rates.

The weather in NYC on the first Sunday of November is the best on the international calendar for a marathon. It averages 4 °C minimum and 12 °C maximum with sunny conditions on around 65 % of days, according to historical National Weather Service data. Rain is uncommon (a race-day Sunday with rain every 5 editions), humidity is low (~50–60 %), and wind is the only unstable variable: the Verrazzano and Queensboro bridges can have 25–35 km/h gusts with no shelter, while the avenues of Manhattan and Brooklyn are more sheltered.

The variable to watch is wind on the bridges. For a marathon, the difference versus a fully urban race is critical: the Verrazzano-Narrows Bridge (km 1–3) is exposed to the Atlantic Ocean; the Queensboro Bridge (km 24–26) is exposed to the East River; and the Madison Avenue Bridge (km 34) can have crosswinds. The cold at Fort Wadsworth (waiting area) can drop to 0–4 °C between 5:30 and 9:00 am — you need plenty of throwaway clothing.

Plan by forecast:

• <2 °C at start: bring a double thermal layer for Fort Wadsworth (blanket + throwaway jacket + hat). For racing: thermal long sleeve + short sleeve + long sleeve + buff. Drop layers progressively from km 5.
• 2–8 °C (most likely): perfect race conditions. Light long sleeve + short sleeve underneath + thin gloves + buff. For Fort Wadsworth: thick throwaway jacket. This is where most personal records fall.
• 8–14 °C: technical singlet + light long sleeve as a throwaway for the first kilometers. No gloves or buff. Watch the sun in Brooklyn (km 5–15).
• >14 °C: rare but possible. Technical singlet straight up. Drink at every aid station, gel + extra sodium from km 15.
• Rain + cold (worst case): light waterproof jacket for Fort Wadsworth, peaked cap, extra technical socks (bring a dry pair to swap before the corral if your shoes got wet on the walk in).

Bring plenty of throwaway clothing for the 2–4 hours of waiting at Fort Wadsworth: thick jacket, sweatpants, hat, gloves — all "old, throw away". NYRR donates all clothing left at the start to charity (Goodwill). Average wind on the bridges runs 10–20 km/h — annoying but rarely race-defining. Only in extreme conditions (gusts >40 km/h on Verrazzano) does the organization slow the start pace or briefly close the bridge.

The recommended plan to prepare for the TCS NYC Marathon is a 16-week block with peak volume in weeks 11–13 (between 50 km and 130+ km weekly depending on goal), one long run a week and a three-week taper. The key for NYC: train on rolling terrain with long false flats and at least two long runs with bridge-style ramps (1.5–2 km at 2–3 % gradient) to acclimate to the Queensboro and the final Cathedral Hill.

Approach NYC as a marathon with a budget of ~250 m elevation gain + 5 bridges, not as a flat marathon. Pick your goal and follow the table — these are peak volumes (weeks 11–13), not block-cycle averages.

How to read the table and build the cycle:

• These are peak volumes (weeks 11–13). The 16-week block average will be roughly 65 % of the row you choose.
• One long run per week, no more. It's the session that builds the most aerobic fitness. The two final peak long runs (weeks 11 and 12) hit 32–36 km.
• The rest of the volume is easy conversational runs.
• Typical distribution: 80 % easy / 20 % hard, measured by total time.
• One quality session per week is enough up to the 4h00 goal; from there it becomes two.

Three sessions worth their weight in gold for NYC:

1. Tempo on rolling false flat (weeks 4–10). 8–12 km at goal pace on a circuit with 80–150 m of elevation gain, including 1–2 ramps of 1–1.5 km at 2–3 %. Learn not to break when the "mental Queensboro" appears, then keep going.
2. Long run with two bridge-style ramps. At least 2 of the long runs in the block (weeks 9 and 11) should include 2 ramps of 1.5 km at 2–3 % gradient — one at km 24 and another at km 38 of the session. Replicate the Queensboro + Cathedral Hill pattern.
3. Long intervals on 1–2 % gradient (weeks 8–13). 5–8 × 1.5 km at marathon pace. You learn to "spend" the climb without spiking the heart rate — the exact pattern of NYC's five bridges.

The taper is three weeks, not two. Week 14 at 80 %, week 15 at 60 %, week 16 at 40 % keeping race pace in short pickups. The two final long runs (in weeks 11 and 12) are the ones that fill the cup.

Don't know what realistic goal time you have for NYC? Cross your best recent half marathon with the "NYC Marathon" factor (which discounts the bridges, false flats and start-line cold):

How to read it: the "flat" column is the unadjusted Riegel conversion (your half × ~2.11). NYC loses an extra 2–4 % from the sum of five bridges + false flats + the emotional effort of First Avenue — that gives you the realistic range. If you've run long with ramps and your form holds, aim for the low end of the range. If the last hour falls apart on you, the high end.

Find another marathon near you →

Once you have your goal time, this calculator gives you the required average pace (in min/km and min/mi) and the cumulative splits at 5K, 10K, 15K, half marathon, 30K and finish. Change the goal time in the field below and the table updates instantly:

The calculator above gives you the pace. But a real race plan answers more questions: what strategy do I run on the Verrazzano? how many gels do I carry? when do I hit the caffeine? what do I do if I'm 30 seconds over goal on First Avenue?

Set up your goal, strategy and fueling plan. The planner generates a personalized plan by segment (with paces, HR zones, mental cues and fueling minute by minute), a race morning checklist specific to Fort Wadsworth, and a Plan B for surprises. Download it as a PDF to bring on race day.

You're at the corral in Fort Wadsworth. You've done the 16-week plan. What separates good training from a good time is what you do over the next 4–5 hours.

The race plan for NYC has to combine conservative pacing in km 1–3 (Verrazzano ramp + start-line adrenaline), goal pace between km 3–24 (Brooklyn + Queens), grit from km 24–32 (Queensboro + First Avenue + Bronx), and push or close from km 32 to 42 depending on how you arrive at Cathedral Hill. Each goal time (sub-2:45 to finish) has a specific split pattern.

• Wake up: 4 hours before your wave (5:00 am if your wave is 9:10 am).
• Breakfast: 3 h before. What you've practiced on long runs, no experiments. 80–100 g of carbs. Bring a second portion for Fort Wadsworth (energy bar + banana + sports drink 30 min before the corral).
• Leave the hotel: 90 minutes before ferry / charter bus boarding (~4 hours before your wave).
• At Fort Wadsworth: you arrive 2–3 h before your wave. Heated tent, coffee, bathrooms, seats. Bring thick throwaway clothing + foil blanket + book or headphones.
• 30 minutes before your wave: strip the throwaway clothing, drop the bag at bag check (if using), one last bathroom trip.
• 15 minutes before: enter the corral. NYRR closes the corrals 20 min before the start — don't be late.
• Warm-up: minimal. NYC starts in massive waves; a short 3-minute jog in the corral + joint mobility is enough. The Verrazzano ramp is your real warm-up.

• Km 1–3 (Verrazzano-Narrows Bridge — conservative): the 60 m ramp at 3 % invites you to go out hard from adrenaline + the skyline. Brake. Give 10 s/km versus goal on the climb; you'll recover 5 s/km on the descent (km 2–3). If your watch reads 3:50/km at km 1 and you're going for sub-2:45, that's already too much.
• Km 3–21 (Brooklyn — cruise): 18 km of rolling false flat with the best atmosphere in the world. Hold goal pace at a heart rate you can maintain talking in short sentences. Drink at every aid station, gel at your cadence (km 8, 14, 20). The live bands are a hazard: they speed you up without you noticing. Look at the watch every 5 km, not every 1 km.
• Km 21–24 (Pulaski + Queens — transition): the Pulaski Bridge climbs 30 m at km 21.5 — small warning. The next 2.5 km are rolling to the Queensboro ramp. Steady pace.
• Km 24–26 (Queensboro Bridge + First Avenue — the key moment): the Queensboro ramp at 2–3 % in absolute silence. Hold the effort, not the pace — lose 10–15 s/km on the climb. Queensboro descent: recover 5 s/km. You exit the bridge into the First Avenue roar: DO NOT ACCELERATE. The adrenaline pushes you to break to 4:00/km when your real pace is 4:15. Hold goal pace for the first 1.5 km of First Avenue.
• Km 26–32 (First Avenue + Bronx — push or hold): First Avenue is 5 km of rolling false flat climbing slightly. If you reach km 30 with legs, hold the pace. If you arrive on the edge, hold the effort. The Willis Avenue Bridge at km 32 is short but takes you out of Manhattan into the Bronx — you return via the Madison Avenue Bridge at km 34.
• Km 34–42 (Manhattan + Central Park — survive or close): the last 8 km descend down Fifth Avenue (km 34–38, moderate technical descent), climb Cathedral Hill (km 38–40, rolling false flat) and enter Central Park at 90th Street (km 39). The last 5K inside Central Park is rolling: West Drive and Cat Hill charge a tax. If you arrive with energy, the splits hold. If you arrive empty, you'll lose 30–60 seconds per km in the last 5 km. Turn onto Central Park South at 59th Street (km 41), run the last 800 m on West Drive — and there's the finish next to the Tavern on the Green.

• Km 5 (mile 3): drink even if you're not thirsty. It's the most underrated aid station.
• Km 16 (mile 10): first official GU gel from the organization (single flavor — try it in training, not here).
• Km 24 (Queensboro): NO aid station on the bridge. Drink + gel before the ramp, not after.
• Km 29 (mile 18, gels station 2): second official GU gel. Critical point — if things are going badly, walk 30 seconds and rehydrate.
• Km 35 (mile 22): the last ones. If you have glycogen left, push. If not, drink + a quick gel.

First Avenue is where the marathon is decided. Three anchors:

1. Name the next three points: Willis Bridge (km 32), Cathedral Hill (km 38), Central Park entrance (km 39). As long as you have a next point, you keep going.
2. Count back kilometers from km 35: "seven km, six km, last 5K". The brain accepts small numbers better than large distances.
3. Cadence of the feet, not the crowd: hold the cadence (170–185 ppm). The First Avenue crowd can push you 10 s/km too fast without you noticing. Cadence won't.

• Don't stop. Keep walking 10–15 minutes through Central Park. Stopping cold is the recipe for dizziness + cramps. NYRR pushes you through an 800 m finisher chute to the bag check area.
• Foil blanket + food bag: they hand them to you as soon as you cross the line. Use them — body temperature drops fast and November in NYC is cold.
• Hydrate before eating. Sports drink + water in the first 10 minutes. The NYRR bag includes water, Gatorade, apple, banana, pretzels.
• Very light stretching: hamstrings, calves, quads. 30 seconds each, no bouncing. Better to walk easy than stretch hard.
• Stop your watch when you cross the finishers area, not before. Your official time is by chip.
• Exiting Central Park: the post-finish area has two options: bag check (if you left a bag) which is slow (45–60 min queue), or "no-bag-check exit" which gets you out to Central Park West in 15 min. If you can leave with clothes on + foil blanket + your way to the hotel, skip bag check.

Save this event in SportPlan →

The nutrition strategy for NYC pivots on 60–100 g of carbs per hour by goal, with 5–8 gels spaced every 25–30 minutes from km 8. Carb loading over the 3 days before should be 8–10 g/kg/day, and Saturday dinner should be light and familiar (pasta or rice). Extra sodium only if the forecast goes above 14 °C (rare in November).

Saturday dinner is light, familiar and on the early side (eat before 8:00 pm). Italian pasta in Little Italy or in your hotel neighborhood works better than a tourist restaurant in Times Square (mass kitchens, variable quality). Pasta with tomato or pesto + grilled chicken or fish, bread, fruit. Zero experiments.

Race-morning breakfast depends on when you board the ferry. For a 9:10 am wave, you eat at 6:00 am at the hotel (3 h before). The safe choice: toast with peanut butter + banana + coffee. 80–100 g of carbs, eaten at the hotel. Bring a second portion for Fort Wadsworth (30–40 g of carbs: energy bar + banana) that you eat 30–45 minutes before entering the corral. If your stomach shuts down with nerves, swap for a sports drink with 80 g of carbs.

What NYRR puts on the course:

• Liquid aid stations every mile (~1.6 km) from mile 3 (km 5) to the finish. Water and Gatorade Endurance (maltodextrin blend + 7 % carbs).
• GU gel stations at mile 18 (km 29) and mile 22 (km 35). Single flavor — try it in training because GU Endurance isn't easy to find in Spain.
• Cold water sponges only if the forecast goes above 18 °C (rare in November).
• Solid food at the finish: water, Gatorade, apple, banana, pretzels, foil blanket, NYRR recovery bag.

Carb plan by goal:

Three mistakes you see every year at the NYC Marathon:

• Trying the official GU gels for the first time on race day. Carbs are practiced on at least 3 prior long runs. Buy them at the Javits expo (they sell them) and try flavors on your final taper long run.
• Skipping the km 23 aid station before the Queensboro. No aid station on the bridge and you'll spend 8–12 minutes crossing it. Hit the ramp well hydrated.
• Relying only on the official gels at km 29 and 35. Two points across 42 km. Bring your own: 5 gels for sub-4h, 7 for sub-3h. Assume that a gel can fall out or get ruined at Fort Wadsworth during the wait.

Hydration and sodium by forecast (November NYC):

• Cold (4–8 °C, most likely): water + Gatorade Endurance at every aid station. Extra sodium optional from km 25.
• Mild (8–14 °C): Gatorade at every aid station. Electrolyte salt every hour from km 15.
• Warm (>14 °C, rare in November): electrolyte salt every 45 minutes. Carry a 250 ml bottle in hand if you'll be over 4h and the forecast goes above 18 °C.

Post-finish recovery — the first hour matters more than at the half:

• First 5 minutes: sports drink + water + foil blanket (they hand it to you as soon as you cross the line).
• 0–30 minutes: NYRR bag (apple, banana, pretzels, water) + easy walk through Central Park.
• 30–60 minutes: get to the hotel, hot shower, real meal with protein + carbs. Aim for 30 g of protein and 80 g of carbs in this window — a bagel with smoked salmon and cream cheese at the hotel deli is the classic NYC option.
• 2–4 hours later: full normal meal. The celebration beer goes here, not in the first 60 minutes.

The best shoes for the TCS NYC Marathon are carbon-plate race for sub-3:30, carbon plate or super-trainer between 3:30–4:00 (Saucony Endorphin Speed, Hoka Mach X), and protective daily trainer for over 4:00 (Nike Pegasus, ASICS Cumulus, Brooks Ghost). The critical thing is not the brand but that they're already broken in and don't have more than 250–350 km of use.

Unlike the half, in the marathon the muscular endurance factor matters more than weight. An ultralight carbon plate can save you 4 % of energy but leaves your quads trashed from km 30. For non-elite runners, a plate with good protection (Vaporfly 4, Adios Pro Evo, Metaspeed Sky) or a protective super-trainer is better than the lightest option. For NYC add a detail: November can have light rain, so consider a shoe with good wet traction (Vaporfly Next% 4, ASICS Metaspeed Sky+).

Recommendations by goal:

Look at this before leaving the house:

• Mileage on your shoes. A carbon plate loses return after 250–350 km. If you used it for your September half and have done long runs in it, it'll arrive worn at NYC.
• Drop and footstrike style. Don't drop below your usual drop "to gain 30 seconds" — your soleus and Achilles will charge you for it from km 25 onward.
• Tested on at least two long runs of >25 km. Wearing new shoes in a marathon is an expensive mistake.
• Dry insoles. If it drizzled on your walk to Fort Wadsworth or the corral, swap the insoles before the gun (carry spares in bag check).

• Top: technical singlet if forecast >12 °C, regular short sleeve with light long sleeve as throwaway if 6–12 °C, thermal long sleeve + short sleeve underneath if <6 °C. Materials: polyester or fine merino, never cotton.
• Bottom: 5–7" shorts with gel pockets if >8 °C; 3/4 tights if 4–8 °C; full thermal tights if <4 °C.
• Socks: thin technical, no toe seams, already tested in at least 5 long runs. Bring a dry spare pair in bag check in case it drizzled on the walk to the corral.
• Gloves: thin for 4–10 °C — you can throw them off at km 5 if it warms up.
• Buff or thin hat: yes, for the first 10 km in conditions <6 °C.
• Sports bra: high support, already tested on a long run.
• Anti-chafe: Vaseline or BodyGlide on nipples, armpits, groin, sports bra area. More marathoners finish with bloody nipples than with cramps.

Mandatory and NYC-specific:

• Old thick jacket or hooded sweatshirt — discard at the corral.
• Old sweatpants — discard at the corral.
• Thick winter hat — discard at the corral.
• Foil blanket or large garbage bag to sit on the ground — discard at the corral.
• Spare pair of socks — in case the ones from the journey got wet.

NYRR donates all clothing left at Fort Wadsworth to Goodwill — don't feel guilty for leaving it. Experienced runners arrive with two layers of throwaway and keep the last one until 5 minutes before the gun.

• GPS watch with >5 h battery. Models with barometric altimeters (Garmin Forerunner 265+, Coros Apex, Apple Watch Ultra) are useful for the real bridge elevation.
• Pin goal pace + total time on the main screen. GPS distance can run +1–2 % long in Manhattan (between skyscrapers).
• Hydration belt / vest: strongly recommended for a marathon if you'll be over 4 h or the forecast goes above 14 °C.
• Phone: optional. If you bring it, in an arm sleeve or belt with pocket. Useful for calling family from Fort Wadsworth during the wait.

• Sunglasses: yes on sunny days (60 % of editions). The low November sun hits hard even at 8 °C.
• Cap or visor: optional in the cold; strongly recommended if forecast goes above 14 °C or there's strong sun.
• Plenty of throwaway layers: see previous section — essential.
• Gel belt: to carry 5–7 of your own gels. Don't underestimate the space you need.
• Electrolyte salts: capsules or pills to take every 45–60 min in warm conditions (rare in November).
• Extra Vaseline: to reapply before the corral at Fort Wadsworth.

Compare with other World Marathon Majors →

The NYC Marathon is the best urban marathon in the world for atmosphere and the largest single-day marathon in the world, but not the fastest. If you want a pure PB, Berlin or Valencia are significantly faster; if you want the most prestigious marathon with BQ qualifying, Boston is the choice. NYC is for living the experience, the World Marathon Majors "Six Stars" and two million spectators.

All are marathons (42.195 km), so the choice depends on month, elevation, prestige and what you want:

The World Marathon Majors ("Six Stars") are: Boston, London, Berlin, Chicago, NYC, Tokyo. Completing all six earns you the "Six Star Finisher" medal and entry to the WMM Hall of Fame.

See all marathons on the international calendar →

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