TRAIN WITH RW+! MEMBER EXCLUSIVE ! 16 WEEKS OF TRAINING. 10 RUNNERS. ONE TEAM.

We chose 10 RW+ members for an exclusive opportunity to train with us for the 2023 New York City Marathon. They got one-on-one access to RW editors and experts plus authoritative answers to all their questions—and formed an unbreakable team bond. Here’s how they crushed their goals and had a blast every step of the way.

NINA OISHI

AGE: 28 | FROM: HOUSTON | T IME: 3:53:57

My running story is a second-chance romance. I was on the cross-country team in high school, but junior year, I was diagnosed with patellar tendinitis, and I experienced a lot of knee and foot pain. I didn't think I'd ever put my running shoes on again. Then in 2022, while living in New York City, friends invited me on occasional runs around our neighborhood. At first, I didn't feel like the runner I used to be, and I hated it, but I enjoyed the group aspect, so I kept going. On a whim, we registered for the Big Apple 5K in December 2022. The feeling of being at the starting line again-surrounded by fellow runners and spectators-reminded me why I loved the sport so much. Now I can't imagine why I ever stopped.

NINA'S BIG QUESTION: I'll be moving across the country to start a new job, so scheduling my runs will be a challenge. What are the best principles for adjusting a training plan?

THE RUNNER'S WORLD ANSWER: A good rule of thumb is that if you can do 80 to 90 percent of the planned training schedule, your preparation is going well. In fact, you may only need to focus on three runs per week during any difficult scheduling period (of about two weeks) on the horizon.

A good marathon training program is usually divided into four blocks. The first focuses on increasing mileage and long runs to improve endurance. The second concentrates on improving lactate threshold, along with endurance. The third emphasizes race preparation and includes tuneup races. The fourth includes a three-week taper, followed by the marathon itself.