Marathon Prep - NYC Edition
Can we run our first marathon in/below 3 hours and 30 minutes! I think so!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Box Jump | 4 | 12 reps |
| 2 | Tib Raises | 3 | 12–15 reps |
| 3 | High Bar Squat (Barbell) | 3 | 3–6 reps |
| 4 | Pull-Up (Weighted) | 3 | 8–10 reps |
| 5 | Pull-Up (Bodyweight) | 2 | 8–12 reps |
| 6 | Romanian Deadlift (Barbell) | 2 | 6–8 reps |
| 7 | Dip (Weighted) | 3 | 8–10 reps |
| 8 | Dip (Bodyweight) | 2 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Jump | 3 | 6 reps |
| 2 | Pull-Up (Neutral Grip, Weighted) | 3 | 8–10 reps |
| 3 | Pull-Up (Neutral Grip, Bodyweight) | 2 | 8–12 reps |
| 4 | Incline Bench Press (Smith Machine) | 3 | 5–8 reps |
| 5 | Push Up | 2 | AMRAP |
| 6 | Overhead Press (Dumbbell) | 3 | 6–8 reps |
| 7 | Lateral Raise (Dumbbell) | 2 | AMRAP |
| Superset | |||
| 8A | Preacher Curl (Dumbbell) | 2 | 8–10 reps |
| 8B | Incline Curl (Dumbbell) | 2 | 6–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pogo Hop | 3 | 15 reps |
| 1B | Box Jump | 3 | 8 reps |
| 2 | High Bar Squat (Barbell) | 2 | 3–5 reps |
| 3 | Seated Hamstring Curl | 3 | 8–12 reps |
| 4 | Pull-Up (Weighted) | 3 | 8–10 reps |
| 5 | Pull-Up (Bodyweight) | 2 | 8–12 reps |
| 6 | Overhead Press (Barbell) | 3 | 3–6 reps |
| 7 | Dip (Bodyweight) | 4 | 8–12 reps |
| 8 | V-Handle Tricep Pushdown (Cable) | 2 | 8–12 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Marathon Prep - NYC Edition is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Marathon Prep - NYC Edition is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Marathon Prep - NYC Edition is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
