St George Marathon - training plans
Ready to Race St. George Marathon?
Last 4 weeks of your training plan is here!
This FREE training program is created by St George Running Center & Exercise Physiologist Dayna Robinson/PR Performance Lab.
Race Day is Coming!
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
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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Ready * Set * Race
These last four weeks will include your highest mileage week, taper weeks, and, best of all, race week!!
Print the calendar and post it where you can see it daily. Mark off each day. Make notes about how each run feels. How was your pace? Heart rate? How much water did you drink? How many carbs did you take in?
Now is the time to dial all those in.
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Highest Mileage Week:
This is a critical time in your training, and understanding how to build up to your peak mileage while staying healthy—both physically and mentally—is key to crossing that finish line strong. More Here.
Taper Weeks:
Know this is a guideline - you do have not to follow it exact. 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!
By adding mobility exercises to your taper, you're essentially bulletproofing your body against the common injuries that can sabotage your race day performance.
Race Week:
s it really here? All the training has finally brought you here. Trust your training. Pray for good weather. Enjoy the expo. Get your #FlatMe ready. Let’s Go!
Step 5:
Know that PR Performance Lab is here for you!
Need help with your nutrition - schedule a Hydration test
All the things!
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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