The Conner Mantz Series · Part 3 of 3
In Part 1, Conner Mantz broke the American marathon record. In Part 2, two stress fractures took most of his next year. This Sunday, he lines up at the New York City Marathon.
Here's how he got there: his comeback races, the key sessions of his build, how LEVER fits his week, and what he's going for in New York.
31:19
Falmouth
7 miles, 4th
60:08
World Half
top American
4:20
Last mile
of his final workout
2
LEVER runs
every week
1First, an Honest Check
Conner started feeling like himself again around July and August. He and his coach, Ed Eyestone, had races penciled in, and two weeks before each one they asked a simple question: are we ready to race?
For a while, the answer was no. He skipped races, including Beach to Beacon.
"I tried to convince coach like, I think I'm ready, but then like my workouts, they were looking pretty rough. It would have not been a good thing for me to race then."CONNER MANTZ
Learn moreThe 2-week readiness checkComing back from injury, it's tempting to race as soon as you feel good. A simple check two weeks out keeps you honest:•Are your workouts on target, not just finished?•Are you recovering between sessions, or still sore days later?•Is anything nagging? Any pain where the injury was is a no•If it's a no, skip it. Another race is always coming
2The Comeback Races
AUG 16, 2026Falmouth Road Race7 miles · Falmouth, MA31:194th place• His first race in about 10 months• Faster than Alberto Salazar's 1982 American mark on the course
"I think it showed that I'm not there yet, but I'm on the right track."CONNER MANTZ, BEFORE WORLD HALF, VIA RUNBLOGRUN
SEP 20, 2026World Half Marathon Championships13.1 miles · Copenhagen60:0812th place• Top American in the race• Helped Team USA win team bronze
It was a strong result on paper. Conner wasn't satisfied.
"I thought I was in better shape than I was when I broke the American record in the half and the race didn't play out the way I thought it would and I blew up."CONNER MANTZ
His coach's advice, in Conner's words:
"...don't think too much of it... just focus on the next race. You'll be fine."CONNER MANTZ, ON HIS COACH
Results via Marathon Handbook and World Athletics.
3The Key Sessions of His Build
These are the workouts that showed he was ready for New York, in the order he ran them:
1The long run with a pickupConner's session · a few weeks out
Planned25 miles
Actual26.3 miles, after a wrong turn
The workA 5-mile pickup inside the run
Feel"...it felt pretty in control."
28 miles at marathon paceConner's session · just over 2 weeks out
PaceMarathon pace, "maybe a little faster"
GoalFeel smooth
Effort"...it's just kind of medium hard."
33 x 2 miles: the final workoutConner's session · about 10 days out
RecoveryAbout 2.5 minutes between reps
PaceAround half marathon pace
Reps9:04, 9:03, 8:48
The final workout, mile by mile
Shorter bar = faster. Red = the 4:20 close.
Rep 1 · mi 14:32
Rep 1 · mi 24:32
Rep 2 · mi 14:33
Rep 2 · mi 24:30
Rep 3 · mi 14:28
Rep 3 · mi 24:20
Five hard miles, then a 4:20 to finish, with New York 10 days away.
Steal itHow to use these sessions at your levelYou don't need his paces. Use his structure with your own goal pace:•Long run with a pickup: add 3 to 5 miles at marathon effort late in one long run•Last marathon-pace run: 6 to 8 miles at goal pace, 2 to 3 weeks out. Smooth, not a race•Final sharpener: 3 x 2 miles around half marathon effort, 10 to 14 days out. Run the first reps on pace and only push the last one if you feel good
4How LEVER Fits His Build
After his second fracture, Conner and his coach agreed something had to change. LEVER went from a rehab tool to a permanent part of his training.
"...what's the best way to stay healthy and we decided we'll do two runs on the lever each week, and we'll do those as doubles when I get to my like high mileage."CONNER MANTZ
How often
2 runs a week
Done as doubles once his mileage is high.
How much
About 15% off
Body weight taken off on his LEVER runs, via RunBlogRun.
Typical run
5 miles, ~6:00 pace
An easy afternoon double at home.
Example: 2 of 6 runs on LEVER
RUN 1GROUNDRUN 2LEVERRUN 3GROUNDRUN 4GROUNDRUN 5LEVERRUN 6GROUND
Illustration. He didn't share which days.
1Easy doublesThe at-home afternoon runHis most common LEVER session: about 5 miles at around 6:00 pace, with a little body weight off."...if I'm going five miles, it's only 30 minutes."
2Less poundingFast running, managed loadThe goal is to fit in more running without paying for every mile."...what's the way to get the fastest running in without beating up the body."
3Next ideaSplitting a big sessionHe and his coach have talked about splitting a threshold workout into a morning and afternoon session, with one half on LEVER."...we're doing maybe one of those sessions on the lever, which we... which we've talked about."
And he's stuck with it. When his coach reminds him to get on LEVER, Conner has the receipts:
"Coach, I've done it twice a week every week since... May or whenever I started getting back into it."CONNER MANTZ
Train like Conner
More miles. Less pounding.
LEVER takes up to 45 lb off your body weight on the treadmill you already own.
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5His Taper Rules
With two weeks to go, Conner shifted into his taper. His approach is simple:
1Keep the mileage lowLess volume so he arrives fresh.
2Do the workouts rightNot harder, just done the right way.
3Start conservative, finish strongEase into workouts, then pick it up at the end to get the turnover.
4Fuel upGet enough calories in to build glycogen stores before race day.
"I think it's easy to overdo and underdo a taper. You know, if you underdo it you feel sluggish on race week, if you overdo it you feel tired."CONNER MANTZ
6What He's Going for in New York
New York is his first marathon in 13 months. He started the year wanting to win it. After World Half, he reset his goals:
"I think the podium's a good goal. I think top five is a good goal... maybe another one just like be the top American."CONNER MANTZ
Don't expect a fast time just because he holds the record. New York is a hilly, tactical course, and he learned that the hard way in his last NYC race:
"...the pace changed from like five minute plus miles to I think I had a two-mile stretch of like 9:09 and I got dropped in that stretch."CONNER MANTZ
Learn moreHow to race a tactical marathon like New YorkWhen the course and the competition set the pace, the clock matters less:•Run by effort on the hills, not by pace•Stay with a group through the middle miles when you can•Expect surges. Decide ahead of time how hard you'll respond•Save something for the last 10K. In New York, that's where races are won
"...I feel like I have something still to prove in the marathon... I'm only 29, you know, looking to do this till I'm 40 at least."CONNER MANTZ
7What Every Runner Can Take From His Build
Race when you're ready
An honest check two weeks out beats forcing a race.
Trust the process, not one race
One rough result doesn't define your fitness. Focus on the next one.
Close fast, don't fade
Run early reps on pace. Save your best for the end.
Keep the tools that work
2 LEVER runs a week, every week, even when healthy.
Watch the film
See his final workout, his comeback and how LEVER fits his week. Watch on YouTube →
NYC Marathon · Sunday, November 1
Something still to prove.
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