TCS New York Marathon Plan (Week 3/21) 0.6mi warm up at a conversational pace (no faster than 13:20/mi) 0.6mi at 13:00/mi 1.2mi at 12:30/mi 0.6mi at 12:15/mi 0.6mi at 12:00/mi 0.3mi cool down at a conversational pace, or slower! Since you've worked at a particularly high intensity today with a semi short cool down, walk for 5-10 minutes to end the workout.