Where to run: The perfect after-work run/walk

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Lexington Ave at E 116th St to Grimaldi's)
13.11 miles

This run includes the final section of the New York City Marathon route. Bergland notes that it's a great way to experience "the finish" if you're thinking about trying the race.


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1.  Pacing yourself at the beginning will pay off at the end. You should be able to talk without getting out of breath as you warm up.

2. You'll work all your leg muscles on this set of rolling hills. Lean in as you ascend, and shift your weight into your hips as you descend.

3. "During the marathon, this straightaway seems to last forever," says Bergland. "It's a great place to practice mental toughness."

4. "The West Side is ideal for interval training," says Bergland.

5. Runner's high is no excuse to zone out. "You'll be sharing this terrain with everyone from high-speed bikers to baby strollers, so stay alert."

6. The uphill half of the Brooklyn Bridge is your final push. Stay in the runner's lane.

7. Stretch out in Brooklyn Bridge Park, then hit Grimaldi's (19 Old Fulton St between Front and Water Sts, Dumbo, Brooklyn; 718-858-4300) to replace the calories you've burned.

After-work run/walk | The midlength green run | The NYC marathon-training long run

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