Dr. Clara Krause, PT, DPT, CSCS
Training for a marathon in Manhattan means getting creative with your miles. You’ll learn which waterfront paths are worth the crowds, where to find hills, and how to turn a long run into a field trip. Below are some of Manhattan’s go-to marathon training routes, plus a few tips we’ve learned along the way.
To start off, a classic West Side Highway (WSH) run has a lot going for it. With access points all along Manhattan’s west side, the path stretches roughly 13 miles from the George Washington Bridge down to the newly opened Liberty State Park area in FiDi. The waterfront views are calming, and there are plenty of water fountains and bathrooms along the way. That said, timing is everything. Trust me when I say it gets crowded. Weekends, sunny afternoons, and peak tourist season can turn your easy run into an obstacle course. Consider it practice for the dodging and weaving you’ll inevitably do in your marathon starting corral.
Along the WSH, if you’re looking for some shade, hop up into Riverside Park after 72nd Street. The park offers miles of relatively flat, tree-lined running and is often much less crowded. It’s a great option for easy runs, but also for speed workouts when you want fewer interruptions from cyclists, tourists, and pedestrians.
While on Riverside, pop by Riverside Park Track at 135th Street. Seasoned Manhattan runners know this is a hidden gem. It’s a beautiful, well-maintained track in a quiet setting with indoor bathroom and water access. Just be prepared for full sun during the warmer months, there’s very little shade. The more accessible (and therefore busier) alternative is East River Track, which can be a great option depending on where you live.
Also on the East side, the East River Greenway is another useful route. While sections continue to improve and expand, ongoing construction and occasional closures can make it challenging for long runs. It’s a solid choice for shorter runs, but you’ll want to check the route ahead of time if you’re planning more than a few easy miles.
The big one, especially for hill training and racking up mileage, is of course Central Park. For many Manhattan marathoners, it’s the go to destination for long runs. The park offers reliable access to water fountains and bathrooms, making it easy to stay fueled and hydrated without having to plan every detail of your route. Central Park is one of the best places in the city to prepare for the rolling terrain you’ll encounter in many fall marathons. Even if your schedule calls for an easy run, I encourage athletes to train in Central Park throughout their marathon build. The hills provide a consistent strength stimulus, so it can make race day feel much easier.
In Central Park, here are a few pro tips for navigating different routes:
- The Reservoir: A 1.7 mile loop that is flat, shady, and relatively soft underfoot. Great for recovery runs, easy mileage, and reliable water access.
- The Bridle Path: Ideal if you’re looking for longer dirt sections, more shade, gentle rolling hills, and fewer crowds.
- The Lower Loop: Approximately 1.7 miles, a favorite for tempo runs and interval workouts. Expect rolling hills and plenty of fellow runners.
- The Great Lawn Loop: Almost exactly 0.5 miles around, making it a convenient option for repeat workouts when you need some 400 or 800 meter markers.
- Hills
- Cat Hill: A classic hill repeat location. Depending on where you start and finish, efforts can range from about 0.1 to 0.5 miles with an average grade around 4%.
- Harlem Hill: One of the toughest climbs in the park, with grades reaching 5 to 7%. If your training plan calls for hill work, this is where you’ll earn it.
- Pro tip: On the right side of Harlem Hill, there is a water fountain and a steeper side path that is perfect for shorter, punchier hill repeats.
- Pro tip: At the top of this hidden path, you’ll find a dirt track that is great for adding some flat strides or intervals after your hill work.
- The Three Sisters: A series of rolling hills that can make marathon pace efforts surprisingly challenging, especially as you’re trying to recover from Harlem Hill itself.
- Pro tip: Stop at the famous “Pasta Water Fountain” for a drink.
- Need more mileage?
- Pro tip: The newly opened Harlem Meer loop adds about one mile to your route and is an easy way to extend a long run without repeating sections of the park.
Looking for a fun weekend long run? Turn your training into a field trip. Run over one of the East River bridges, Brooklyn, Manhattan, or Williamsburg, and explore Prospect Park for a change of scenery. You can also head to Roosevelt Island for a quieter waterfront loop and take the Roosevelt Island Tram back. For a bigger adventure, find a group to run to Rockaway Beach. A fun run, but plan ahead (many groups organize runs here) and come prepared with hydration and nutrition.
Happy Manhattan running, and good luck to all our 2026 fellow runners + racers!