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I take the Long Island Railroad from Penn Station to Jamaica, leaving about 6 or a bit later, this generally gets me to T7 security around 6:40 or so, which is ample in my experience. You could leave it until 06:30 and still make it (but that's your contingency gone). In that direction I often get the train to myself. The 06:07 service from Penn Street gets to Jamaica at 06:25, and it's another 10-15 minutes on the Air Train from there.