Marathon Training Schedule
Courtesy of Coach Charlie Appell

To train for a marathon, count back 14 weeks from the date of the race and begin your training there.  Every Tuesday at track, work with Charlie to ensure you are getting the miles you need.  See bottom of this page for an explanation of the "3-2-1" and "4-3-2-1" pace training method.

Week	WORKOUT	Total Wkly Miles	Week	WORKOUT	Total Wkly Miles
1 (Mon)	4 miles easy		8 (Mon)	4 1/2 miles easy
Tues	OCTC track workout at least 6 miles		Tues	9 1/2 miles @ track: 1 1/2 mi. warm up + 6x100; then 3,2,1* with 1 lap recovery between; 1 1/2 cool down
Wed	3 miles easy		Wed	3 miles recovery - 11 min. pace
Thu	Day Off		Thu	8 miles: 1 mi. warm up; 6 mi. at race pace; 1 mi. cool down
Fri	4 miles		Fri	4 easy miles
Sat	9 miles easy as you feel		Sat	18 miles: this should be race work pace
Sun	2 miles	28 Mi	Sun	4 miles at race pace	51 Mi
2 (Mon)	4 miles--do some easy hills		9 (Mon)	6 1/2 miles easy
Tues	OCTC track workout at least 6 miles		Tues	9 1/2 miles @ track: 1 1/2 mi. warm up + 6x100; then 3,2,1* with 1 lap recovery between; 1 1/2 cool down
Wed	4 miles - 10 min. pace		Wed	8 miles easy - 88 min. pace for work
Thu	Day Off		Thu	Day Off
Fri	5 miles - 11 min. pace		Fri	6 miles: 2 mi. warm up, 2 mi.@ 9 min. pace, 2 mi. cool down
Sat	10 miles: 9:30 pace for 4 mi. + 9:00 pace for 3 1/2 mi. + 1 1/2 mi warm down		Sat	20 miles: think of bathroom & food intake
Sun	2 miles really easy	31 Mi	Sun	5 miles easy	55 Mi
3 (Mon)	4 miles - 10 min. pace		10 (Mon)	7 miles easy with water breaks
Tues	OCTC track workout at least 6 miles		Tues	9 1/2 miles @ track: 1 1/2 mi. warm up + 6x100; then 3,2,1* with 1 lap recovery between; 1 1/2 cool down
Wed	5 miles - 11 min. pace		Wed	9 miles easy - 99 minutes
Thu	Day Off		Thu	Day Off
Fri	5 miles easy run on the river bed		Fri	6 1/2 miles: 2 1/2 mi. warm up, 2 mi. at 9 min. pace, 2 mi. cool down
Sat	12 miles easy - work on water breaks and bathroom breaks		Sat	20 miles on roads
Sun	3 miles easy recovery day: 30-35 min.	35 Mi	Sun	6 miles at 10 min. pace	58 Mi
4 (Mon)	4 miles at 10 min. pace		11 (Mon)	5 miles at 11 or 12 min. pace
Tues	OCTC track workout at least 6 miles		Tues	14 miles @ track: 1 1/2 mi. warm up + 6x100; then 4, 3, 2, 1* with 1 lap recovery between; 1 1/2 mi. cool down
Wed	6 miles at 10 min. pace		Wed	8 miles - run as you feel
Thu	Day Off		Thu	Day Off
Fri	6 miles easy run		Fri	9 miles - run as you feel
Sat	14 miles in the hills at El Morro if possible		Sat	21 miles on roads
Sun	3 miles easy recovery day at your speed	38 Mi	Sun	3 miles easy on grass	60 Mi
5 (Mon)	4 miles easy		12 (Mon)	5 miles
Tues	OCTC track workout at least 6 miles		Tues	14 miles @ track: 1 1/2 mi. warm up + 6x100; then 4, 3, 2, 1* with 1 lap recovery between; 1 1/2 mi. cool down
Wed	7 miles easy		Wed	5 miles easy - slow, slow, slow
Thu	Day Off		Thu	4 miles easy - 35 min. to 40 min.
Fri	6 miles easy- work on relaxation		Fri	5 miles easy - 60 min.
Sat	15 miles beach run		Sat	22 miles on hills and road
Sun	3 miles easy - recovery day	41 Mi	Sun	5 miles easy at 55 min.	60 Mi
6 (Mon)	4 easy miles - 11 min. pace		13 (Mon)	3 miles @ recovery time
Tues	OCTC track workout at least 6 miles		Tues	7 miles @ track: 1 1/2 mile warm up, 6x100, 2 mi., 1 mi., 1 lap recovery between; 1 1/2 mile cool down
Wed	8 miles-work on pace in middle for equal time per mile		Wed	4 miles - recovery time
Thu	Day Off		Thu	Day Off
Fri	7 easy miles		Fri	12 miles easy
Sat	16 miles in the canyons at least		Sat	4 miles - recovery time
Sun	4 miles: 1 1/2 mile warm up; 8x100's; 1 1/2 mile cool down	45 Mi	Sun	Day Off	30 Mi
7 (Mon)	5 miles easy work - 55 min.		14 (Mon)	6 miles easy - during the workout think about the race.
Tues	OCTC track workout at least 6 miles		Tues	All 1 1/2 mile warm + 6x100; 6x400, 1 1/2 mi. cool down; do stretching
Wed	8 miles - 88 min.		Wed	4 miles at 8:30 pace
Thu	Day Off		Thu	3 miles at 8:30 pace
Fri	8 miles: 2 mi. warm up; 4mi. 10 min. pace; 2 mi. recovery		Fri	2 miles at 8:30 pace
Sat	17 miles on riverbed to break the boredom		Sat	2 miles at 8:30 pace
Sun	4 easy miles - 44 min.	48 Mi	Sun	Race Day: Learn the Course the Night Before	47 mi

*3,2,1 = Warm up usual 1 1/2 mile plus 6x100's; run 3 mi. @ race pace then 1 lap recovery; run 2 mi.@ race pace then 1 lap recovery; 1 mi. @ race pace then 1 lap recovery; finally 1 1/2 mile cool down.

*4,3,2,1= Warm up usual 1 1/2 mile plus 6x100's; run 4 mi. @ race pace then 1 lap recovery; run 3 mi. @ race pace then 1 lap recovery; run 2 mi.@ race pace then 1 lap recovery; 1 mi. @ race pace then 1 lap recovery; finally 1 1/2 mile cool down.