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

Week 1 starts assuming a "starting base" has been built. A starting base is at least consistently running 4+days a week for 4+ consecutive weeks. Ideally you have worked up to 6-7 mile long run.

If you haven't built a starting base, start with consistent running while building up your mileage before adding in workouts.

Mid-week Workout

THRESHOLD
4-5 x 800m @ Threshold 1

(rest = 60-90sec)

Weekend Workout

NEGATIVE SPLIT TEMPO

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

Total mileage for the run: 7-10

WEEK 1:

24 weeks out from race day

APR 20 - APR 26

Mid-week Workout

FARTLEK
4 x 3min, 3 x 1min

preferably on a hilly route

(rest = 2min at avg pace)

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: 7-10

WEEK 2:

23 weeks out from race day

APR 27 - MAY 3

Mid-week Workout

Track Session

2x800m @ 5k pace, 800m @ 3200m pace, 3x400m @ 1600m pace

(rest = 400m super easy jog)

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: 8-11

WEEK 3:

22 weeks out from race day

MAY 4 - MAY 10

Mid-week Workout

THRESHOLD
7-8 x 800m @ Threshold 2

(rest = 60-90sec)

Weekend Workout

NEGATIVE SPLIT TEMPO

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

Total mileage for the run: 8-11

WEEK 4:

21 weeks out from race day

MAY 11 - MAY 17

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