The following is a 24 week marathon training program building towards the St. George Marathon on Saturday, October 3rd, 2026.

WEEKS 9 - 16: Use Mid-Season Paces

The focus of the second training block is to increase paces one step

towards your goal time and increase your long run to 16 miles.

Mid-week Workout

Threshold
7-8 x 800 @ Threshold 2

(rest = 60-90sec)

Weekend Workout

Tempo

1 x 3 miles @ Tempo 2,

1 x 3 miles @ Tempo 3,

(rest = 1 mile at easy pace)

Total mileage for the run: 11

WEEK 9:

16 weeks out from race day

JUN 15 - JUN 21

Mid-week Workout

Track Session

Negative 400's:

10 x 400m - start at 5k pace and work down to mile pace

(rest = 90sec-2min)

Weekend Workout

Steady Tempo

8 miles @ Tempo 1 pace.
Tempo 1 is based on how Marathon pace should feel. Pay attention to making your breathing and rhythm feel smooth and comfortable.

Total mileage for the run: 12

WEEK 10:

15 weeks out from race day

JUN 22 - JUN 28

Mid-week Workout

THRESHOLD
6-7 x 1k @ Threshold 2

(rest = 90sec-2min)

Weekend Workout

Tempo

1 x 2 miles @ Tempo 2,

1 x 2 miles @ Tempo 3,

1 x 2 miles @ Tempo 3,

(rest = 1 mile at easy pace)

Total mileage for the run: 13

WEEK 11:

14 weeks out from race day

JUN 29 - JUL 5

Mid-week Workout

Track Session

Negative 800's:

6 x 800m - start at Threshold 2 & work down to 2 mile pace

(rest = 2min-3min)

Weekend Workout

Negative Split Tempo

6 miles starting at Tempo 1 pace and then negative splitting by feel each mile.

Total mileage for the run: 14

WEEK 12:

13 weeks out from race day

JUL 6 - JUL 12

© Aspire 2026 All rights reserved.