The St. George Marathon is one of Utah's most iconic races, known for its stunning scenery and challenging downhill course. This 16-week training plan is specifically designed to help you conquer the 2,600-foot net elevation loss while protecting your quads and maximizing your performance.
Understanding the St. George Course
Before diving into training, it's crucial to understand what makes this marathon unique. Starting at an elevation of 5,240 feet and finishing at 2,680 feet, the constant downhill puts tremendous stress on your quadriceps and knees. This isn't your typical flat city marathonit requires specific preparation.
Course Profile Key Stats
Start Elevation: 5,240 feet
Finish Elevation: 2,680 feet
Net Elevation Loss: 2,560 feet
Fastest Miles: Usually miles 15-20
The 16-Week Training Plan Structure
This plan is divided into four phases, each with specific goals to prepare you for race day success.
Phase 1: Base Building (Weeks 1-4)
Focus on building aerobic endurance and establishing consistent mileage. Your weekly mileage should gradually increase from 25-30 miles to 35-40 miles.
- Monday: Rest or easy cross-training (30 min)
- Tuesday: Easy run (6-7 miles)
- Wednesday: Tempo run (5 miles with 3 miles at tempo pace)
- Thursday: Easy run (5-6 miles)
- Friday: Rest or easy cross-training
- Saturday: Long run (10-14 miles, gradually increasing)
- Sunday: Recovery run (4-5 miles)
Phase 2: Downhill Preparation (Weeks 5-8)
This is where St. George-specific training begins. Start incorporating downhill running to condition your quads.
Quad-Prep Workouts
Find a gradual downhill (3-5% grade) and practice running controlled, steady efforts. Start with 2-3 miles of downhill running and gradually increase to 5-6 miles by week 8.
- Monday: Rest or yoga/stretching
- Tuesday: Downhill repeats (6 miles total: warm-up, 4x1 mile downhill, cool-down)
- Wednesday: Easy run (6-7 miles)
- Thursday: Tempo run (7 miles with 4-5 miles at tempo pace)
- Friday: Rest
- Saturday: Long run with downhill sections (14-18 miles)
- Sunday: Recovery run (5-6 miles)
Phase 3: Peak Training (Weeks 9-14)
Your highest mileage weeks. Focus on maintaining quality while building endurance. Peak mileage should reach 50-60 miles per week.
- Continue downhill-specific long runs (18-22 miles)
- Add marathon pace workouts (8-10 miles at goal pace)
- Include hill repeats for strength (even though race is downhill!)
- Practice race-day nutrition and hydration
Phase 4: Taper (Weeks 15-16)
Reduce mileage by 40-50% while maintaining some intensity. Your body needs time to recover and store energy for race day.
Utah-Specific Training Locations
Take advantage of Utah's terrain to simulate race conditions:
- Emigration Canyon (Salt Lake area): Perfect for long downhill training runs
- Big Cottonwood Canyon: Great for elevation training and quad-prep descents
- Provo Canyon: Ideal for tempo runs with rolling terrain
- City Creek Canyon: Excellent for recovery runs with gradual elevation
Essential Quad Protection Strategies
The downhill nature of St. George means quad preparation is non-negotiable:
- Eccentric Strength Training: Include squats, lunges, and step-downs 2x per week
- Foam Rolling: Daily quad and IT band rolling, especially after downhill runs
- Ice Baths: After long downhill training runs to reduce inflammation
- Compression Gear: Consider wearing compression tights during longer downhill sessions
Common Mistakes to Avoid
1. Starting too fast: The first 10 miles feel easy due to downhill. Don't blow up early!
2. Insufficient downhill training: Your quads MUST be prepared for 26.2 miles of pounding.
3. Ignoring altitude: The start is at 5,240 feetpractice high-altitude workouts if possible.
Race Week Tips
The final week before St. George Marathon:
- Arrive in St. George 2-3 days early to adjust to the climate
- Stay hydratedSouthern Utah is HOT in October
- Do a short shakeout run the day before (20-30 minutes easy)
- Lay out all race gear and nutrition the night before
- Get to the bus by 5:00 AM (it's a long ride to the start!)
Pacing Strategy
For St. George specifically, plan to run the first half 3-5 minutes SLOWER than your second half. The downhill will feel easy early, but you need to save your quads for miles 20-26.
"The St. George Marathon is won or lost in the last 10K. Protect your quads early, and you'll finish strong while others are walking." - UtahRUN Coach
Nutrition During Training
Practice your race-day nutrition strategy during long runs:
- Test gels, chews, or real food during 16+ mile runs
- Aim for 30-60g of carbs per hour after the first hour
- Electrolyte drinks are crucial in Utah's dry climate
- Never try anything new on race day!
Final Thoughts
The St. George Marathon is an incredible experience, but it demands respect and proper preparation. Follow this 16-week plan, prioritize downhill-specific training, and protect your quads. You'll be rewarded with a PR and unforgettable scenery through Utah's stunning red rock country.
Looking for more training resources? Stop by UtahRUN for expert gait analysis and personalized training advice from our experienced staff.
