St George Marathon - training plans
Ready to train for the St George Marathon?
Congrats, you are in the right place!
This FREE training program is created by St George Running Center & Exercise Physiologist Dayna Robinson/PR Performance Lab.
FIRST - Congratulations!!!
You have officially joined the elite group of approximately 2 million people who finish a marathon annually in the United States.
More fun facts from Gitnux: there are 3% more women participants than men participants running marathons in the U.S.
The average finish time for marathon runners worldwide is 4 hours, 32 minutes, and 47 seconds.
The average U.S. men is 4:30:46
The average U.S. women is 4:59:36
Most marathon runners take 16-20 weeks to prepare for their race.
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85% use GPS watches to track training progress
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73% incorporate strength training into their routine
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61 % run with a partner
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15.6% enter as part of relay teams
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66 % pursue personal records when they participate in races
These facts show that the sport is popular and has become increasingly competitive due to the growing number of dedicated athletes striving to achieve their personal best each year.
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Let's Go!
Step 1:
Get your shoes & other gear ready. (no cotton socks, correct hydration, etc.)
Follow St George Running Store; they always have excellent gear advice.
Get your friends to join you! You could also join the Running Community Group - the link is below.
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Step 2:
Find a great 3-mile course and do a "race" on it. Record all your data: pace, heart rate, and how you felt. More details on a 30-minute time trial are here. (Be ready to see improvement over the next 16 weeks!)
You should do *Lactate testing with PR Performance Lab, which will help you know your exact zones. More on that here.
Step 3:
Print the calendar and post it where you can see it daily. Mark off each day you complete it, and make notes of how each run feels! If you train with a GPS/running watch - program the training into the watch.
If you would rather have them"magically" show up on your watch, you can do that here.
Step 4:
This is a guideline - you do not have to follow it strictly. If you like long runs on Sundays - do it. If you like Speed work on Mondays, do it. You can move things around to make it all fit in your life!
Step 5:
Know that PR Performance Lab is here for you!
If you want a more personalized plan - book a 15-minute call
Need help with strength - join our 12-week strength & mobility program
Need help with Down Hill Strength - join our 8-week strength & mobility for downhill running
Need help with an injury - schedule a Running Assessment in person or virtual
Want to increase your performance -schedule a Running Assessment in person or virtual
Need help dialing your exact zones - schedule a Lactate test
Need help with your nutrition - schedule a Hydration test
All the things!
Downloadable 16-week training plan (Starting on June 17)
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The sooner your start building to your week 1 milages the easier it it will be when the training plan starts.
For all the weekly updates and tips, enter your email here.
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3:05
Marathon pace: 7:03 m/m
This plan is written with the assumption you have reached a base of at least 40 miles per week. If you have not reached the base mileage for week 1 by June 16th, we suggest choosing a training schedule slightly slower than the this one.
3:15
Marathon pace: 7:27 m/m
This plan is written with the assumption you have reached a base of at least 32-36 miles per week. If you have not reached the base mileage for week 1 by June 16th, we suggest choosing a training schedule slightly slower than the this one.
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3:35
Marathon pace: 8:12 m/m
This plan is written with the assumption you have reached a base of at least 24-26 miles per week. If you have not reached the base mileage for week 1 by June 16th, we suggest choosing a training schedule slightly slower than the this one.
4:00
Marathon pace: 9:09 m/m
This plan is written with the assumption you have reached a base of at least 22-26 miles per week. If you have not reached the base mileage for week 1 by June 16th, we suggest choosing a training schedule slightly slower than the this one.
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4:15
Marathon pace: 9:44 m/m
This plan is written with the assumption you have reached a base of at least 18-22 miles per week. If you have not reached the base mileage for week 1 by June 16th, we suggest choosing a training schedule slightly slower than the this one.
4:30
Marathon pace: 10:18 m/m
This plan is written with the assumption you have reached a base of at least 16-20 miles per week. If you have not reached the base mileage for week 1 by June 16th, we suggest choosing a training schedule slightly slower than the this one.
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4:45
Marathon pace: 10:52 m/m
This plan is written with the assumption you have reached a base of at least 16-18 miles per week. If you have not reached the base mileage for week 1 by June 16th, we suggest choosing a training schedule slightly slower than the this one.
5:00
Marathon pace: 11:27 m/m
This is plan is written with the assumption you have reached a base of at least 15-16 miles per week. If you have not reached the base mileage for week 1 by June 16th, we suggest choosing a training schedule slightly slower than the this one.
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