Chicago and New York City Marathon Training Plans: One Month Out

The Chicago Marathon on October 12, 2025, and the New York City Marathon on November 3, 2025, are two of the biggest and most anticipated marathons in the world. As the days grow shorter and race day approaches, it's crucial for runners to fine-tune their training plans to ensure peak performance. With only a month to go for Chicago runners and just over a month for those gearing up for NYC, it's time to refine strategies, stay consistent, and enter the final stretch with confidence.

Here's how to maximize the final weeks of training before tackling these iconic races.

A Week Before Chicago Marathon (October 5 - 11, 2025)

At this stage, your training should already be nearing its peak. You've logged your long runs, hit your paces in speed work, and now it's about fine-tuning the final few workouts to maintain sharpness while keeping your body rested.

1. Tapering: The Art of Resting

Experts stress the importance of tapering—a gradual reduction in volume over the final two to three weeks of marathon training. But it's a delicate balance."Tapering is often misunderstood," says Greg McMillan, a running coach and exercise physiologist. "Runners think they should stop running entirely or drastically cut down their intensity, but it's about reducing volume and maintaining intensity. A few faster-paced runs in the taper weeks will help keep your legs sharp."

For Chicago marathoners, this week should feature a short, fast workout—perhaps a 5K or 10K race-pace effort early in the week to remind your legs what speed feels like.

2. Long Run: The Final Push

If you're running Chicago, your final long run will be the weekend before the race (October 5 - 7). It should be no longer than 18-20 miles, with the key focus being on maintaining your marathon pace for the final 5-6 miles.

According to Sarah Crouch, a marathoner and running coach, "This long run is not about endurance; it's about testing your mental strength. You want to practice your nutrition, hydration, and pacing strategy while mimicking race-day conditions as much as possible."

3. Recover Like a Pro

Recovery becomes just as important as training in the final weeks. Make sure to focus on stretching, foam rolling, and getting plenty of sleep to let your muscles repair and rebuild. Prioritize nutrition with a mix of carbs, protein, and fats to fuel your recovery.

One Month to Go for the New York City Marathon (October 3 - 10, 2025)

For those training for New York City, the last month is about consolidating the gains you've made, with the goal being to peak at the right time. Unlike Chicago, which is a relatively flat course, NYC presents additional challenges with its hills, wind, and cold weather.

1. Last Big Training Blocks

By now, runners training for New York should have completed their longest runs (anywhere between 18-22 miles), but that doesn't mean your training is done. The last long run should fall around the first or second week of October—two weeks out from race day. If you've already hit that 20+ mile mark, you may only need a 16-18 mile run at a comfortable pace in this final month.

Dr. Jack Daniels, a renowned running coach and exercise physiologist, advises, "Don't let the length of your long runs shrink too much. A drop from 22 miles to 12 miles in the final few weeks can drastically affect your race performance."

2. Incorporate Hill Training

For NYC runners, a key difference from other marathons is the hills, particularly in the final miles. This is your last chance to address any weakness. Try to get in a hilly run or incorporate some hill repeats into your workouts. It’s essential for simulating the upper Manhattan hills you'll face around miles 16-18.

Coach Jeff Galloway, former Olympian and marathon coach, shares: "You'll need to be strategic with how you handle the hills. It's not about racing up them but conserving energy to keep a steady pace. Run the uphills at a controlled pace, and use the downhills to recover."

3. Simulate Race Day Conditions

Both races are different from each other in terms of terrain and race-day logistics. But no matter where you race, simulating race day is vital. The weather can be unpredictable—especially in early October for Chicago, and late fall for NYC. Your goal is to practice hydration, nutrition, and gear choices under race conditions.

"What you wear, how much you hydrate, and when you fuel all make a big difference. Practice these things in long runs to avoid surprises on race day," advises elite runner and coach Kate Grace.

How to Avoid Common Pitfalls in the Final Month

As you approach race day, it's important to remain vigilant and avoid common mistakes that could derail your performance.

1.  Don't Overtrain: Now is not the time to add new workouts or increase mileage drastically. Stick to your plan and focus on recovery.

2.  Trust Your Training: You've done the hard work. This is the time to trust the process. Confidence is key. The data from your previous training cycles and long runs are great indicators of race-day performance. As marathoner Deena Kastor puts it, "The marathon is a reward for the months of hard work you've already done. Stay confident, and don't second-guess yourself."

3.  Taper the Right Way: Tapering isn't just about reducing miles. You'll still want to keep your intensity high with some short, fast strides or intervals to keep your legs primed. But also, take time to relax. Overthinking this phase can lead to stress, which can interfere with race performance.

4.  Mental Preparation: It's not just physical preparation that counts. Having a mental plan for race day can make a huge difference when things get tough. Remember, you've trained for this.

Race Day: What to Expect

As race day approaches, both Chicago and New York are well-known for their electric atmospheres. Expect thousands of spectators, a sense of camaraderie, and plenty of distractions. It's critical to stay focused on your plan, trust your pacing, and remember that the energy from the crowd is meant to help you, not overwhelm you.

NYC's streets will be packed with cheering crowds, but Chicago runners should be aware of the "wall"—a tricky section where fatigue often sets in, especially during the second half. Don't panic, take a deep breath, and push through.

In Conclusion

Both the Chicago and New York City Marathons are unique, challenging, and rewarding experiences. As the countdown clock ticks down, make the most of the final weeks to optimize your performance. Stay consistent, trust your training, and rest when needed. The road to race day is almost over—now, all that's left is to run your best race.

Good luck!