Marathon Block
Sixteen weeks from base to taper. Threshold Tuesdays, marathon-pace Fridays, a three-hour long run on Sunday. Built for runners chasing a BQ — Berlin, Chicago, or an autumn PR.
16-week / Boston qualifier
74 km avg / week
74
5K · 14:38 · DOMINGO PAZ10K · 30:12 · AMAIA RUIZHALF · 1:06:41 · TUKO BRIGHTMARATHON · 2:19:04 · LEYA FARAHTRACK TUE · 20 × 400 @ 68LONG RUN · 34 KM · SUNDAYWEATHER · 11°C · WIND ENE 8SUNRISE · 06:12MEMBERS · 742EST · 2016 · BROOKLYN NY5K · 14:38 · DOMINGO PAZ10K · 30:12 · AMAIA RUIZHALF · 1:06:41 · TUKO BRIGHTMARATHON · 2:19:04 · LEYA FARAHTRACK TUE · 20 × 400 @ 68LONG RUN · 34 KM · SUNDAYWEATHER · 11°C · WIND ENE 8SUNRISE · 06:12MEMBERS · 742EST · 2016 · BROOKLYN NY
2016
742
We run
the city,
at 4:47am.
Furlong is a coached running club based in Brooklyn. Six days a week, a group of 742 runners counts the minutes that matter — track Tuesdays, threshold Thursdays, long, unhurried Sundays. We are fast. We are patient. We show up.
04:47
3:42/km
154
14.2
418
37
A running club is a ledger of minutes, names, and start lines. Here are ours.
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Ten years. Six days. One clubhouse.
Furlong began in the basement of a shuttered printshop on North 11th with nine founding members and a single rule: the session begins at the minute it's written. In 2026 we are 742 runners, four full-time coaches, and a waiting list we keep moving as fast as we can.
EST. 2016BROOKLYN NYUSATF CLUB
"We don't measure effort in feelings. We measure it in the last 200 of a 20 × 400. That's where the work lives."
Ibarra Oyelaran
Six blocks.
One method.
Every member selects a primary block each quarter. Your coach writes a 12-week plan, adjusted monthly against your training log. Every program ends on a specific race, not a vibe.
5K Speed Series
A short, sharp block. VO₂max intervals on the McCarren track, hill repeats up Vanderbilt, and a tune-up 3K each fortnight. For anyone who wants their watch to read below 18 minutes.
8-week / sub-18 target
48 km avg / week
Long Slow Base
The quiet work. Aerobic volume at 68% HR max, strides twice a week, one steady effort. No hero days. Ideal as a bridge between race blocks, or for first-time half-marathoners.
12-week / Z2 capacity
58 km avg / week
Track Tuesdays
The sharpest hour of our week. Mile reps, 400s, pyramids, ladders. Coach Ibarra writes the session at noon, a warm-up starts at 5:45, the first rep goes at 6:04. Drop-in for members.
Weekly / 6:00pm
McCarren · lane 2
Trail Crew
A Saturday van leaves the clubhouse at 6:30am to the nearest trailhead. 18 to 32 kilometres on dirt. A packed lunch, a diner on the way home, a group of twelve at most.
Sat / dirt
Harriman + Bear Mtn
Junior Academy
Saturdays, 8:30 to 10am. Coached by two NCAA graduates. Technique, play, the habit of showing up. No timing chips, no PRs posted publicly, no pressure to specialise before 15.
Ages 12–17
Sat morning
What the
minutes mean.
The numbers below are the paces our squads actually run. Elite is our sub-elite cohort. Sub is the 60th-percentile member after 18 months of coached training. Open is a healthy first-year adult runner arriving off social volume.
5K
14:30
17:20
21:10
6:18 min/mi equiv.
10K
30:05
36:00
44:20
6:26 min/mi equiv.
Half
1:06:20
1:19:00
1:38:00
6:32 min/mi equiv.
Marathon
2:18:45
2:48:00
3:35:00
target pace
Four coaches.
One plan per member.
Our coaches hold a combined 47 years on the start line. They share your training log, they share Tuesday night sessions, they share the diner on Saturday mornings. You get their actual eyes on your actual week.
Ibarra Oyelaran
Two-time Kenyan Nationals finalist. Ran under Coach Kimaiyo in Iten before moving to New York in 2018. Writes every Tuesday session by hand.
Leya Farah-Monteiro
NCAA D1 at Oregon. Two Olympic Trials qualifying marks. Leads the women's sub-elite squad on Thursdays and all Saturday trail outings.
Domingo Paz
Former NAIA champion at 1500m. A physiologist by training, now coaches the McCarren Tuesday sessions and the 5K block. Holds an MSc from UCL.
Amaia Ruiz-Serrano
CSCS, clinical Pilates, and ten years of work with the Euskadi cycling team. Runs the Monday strength hour and the movement intake for every new member.
The week, set in type.
MON
- 06:00 · Recovery 8 km
- 19:00 · Strength hour
TUE
- 06:00 · Easy 10 km
- 18:00 · Track workout
WED
- 06:00 · Progression 12 km
- 19:15 · Run-clinic
THU
- 06:00 · Threshold 14 km
- —
FRI
- 06:30 · Shake-out 6 km
- —
SAT
KEY- 06:30 · Trail van
- 08:30 · Junior Academy
SUN
KEY- 07:00 · Long run 24–34 km
- 09:30 · Coffee at Bakeri
The runners,
in their own words.
"I came to FURLONG running 3:18 off instinct. Eleven months later I ran 2:41 in Chicago and it didn't feel heroic. It felt written."
Soren Valade
"The Saturday van is the only reason I have friends in this city. We run for four hours, we eat eggs, we go home. It's the best habit I've ever bought."
Naledi Okafor
"Paz writes the session and then stands with a stopwatch at the 200. He calls your splits before the clock does. It rewires how you think about pace."
Caius Whitmore
Before
your first Tuesday.
Still have a question we haven't answered? Walk into the clubhouse between 5:30 and 6:00pm on any Tuesday and we'll answer it in person over a warm-up lap.
You should be comfortable running four miles continuously at a conversational pace. We train club members, not beginners — but we are not elitist. Most new members join us at a 9-to-10 minute mile and leave a year later at 7-flat.
Start on
a Tuesday.
Membership is $148 / month — four sessions a week of coached training, a custom plan, a singlet, and a coffee on Sunday that you won't pay for. Cancel any month, no annual lock-in.
$148
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