4-Day St. George Marathon Training Plan

St. George, UTOctober 3, 2026

Four runs per week for 18 weeks: two easy runs, one midweek aerobic run, and one long run. The schedule stays fixed; the guidance below shows how to choose terrain, rehearse conditions, and prepare for the St. George Marathon course.

St. George is one of America’s great point-to-point downhill marathons: buses carry you up into the high desert north of town before dawn, and the course drops roughly 2,500 feet back down to the finish through some of the most dramatic red-rock scenery in Utah.

See the full 18-week plan Read the full race guide

Race day: October 3, 2026
18-week window: Around May 30, 2026
Course: a 2,500-foot ride down the desert
Peak week: 40 miles
Longest run: 20 miles

Your complete St. George Marathon schedule

The 18-week window opens around May 30, 2026. Weeks one through 17 keep the normal Tuesday, Wednesday, Thursday, and Sunday rhythm. Only race week moves so the marathon lands on its actual weekday. If the window has passed, do not skip ahead or cram missed mileage into the time left.

Open any week to see all seven days. Week 1 is open to start.

1Week 1Foundation · 15 mi

Mon

Rest

Tue

Easy

3 mi easy run

Wed

Cross-training

30 min easy cross-training or mobility

Thu

Easy

3 mi relaxed aerobic run

Fri

Rest

Sat

Easy

3 mi easy run

Sun

Long run

6 mi long run, conversational effort

2Week 2Foundation · 17 mi

Mon

Rest

Tue

Easy

3 mi easy run

Wed

Cross-training

30 min easy cross-training or mobility

Thu

Easy

4 mi relaxed aerobic run

Fri

Rest

Sat

Easy

3 mi easy run

Sun

Long run

7 mi long run, conversational effort

3Week 3Recovery week · 15 mi

Mon

Rest

Tue

Easy

3 mi easy run

Wed

Cross-training

Rest or 20 min gentle mobility

Thu

Easy

3 mi relaxed aerobic run

Fri

Rest

Sat

Easy

3 mi easy run

Sun

Long run

6 mi long run, conversational effort

4Week 4Build · 19 mi

Mon

Rest

Tue

Easy

3 mi easy run

Wed

Cross-training

30–40 min easy cross-training

Thu

Easy

5 mi relaxed aerobic run

Fri

Rest

Sat

Easy

3 mi easy run + 4 relaxed strides

Sun

Long run

8 mi long run, conversational effort

5Week 5Build · 22 mi

Mon

Rest

Tue

Easy

4 mi easy run

Wed

Cross-training

30–40 min easy cross-training

Thu

Easy

5 mi relaxed aerobic run

Fri

Rest

Sat

Easy

3 mi easy run

Sun

Long run

10 mi long run; practice fluids

6Week 6Recovery week · 18 mi

Mon

Rest

Tue

Easy

3 mi easy run

Wed

Cross-training

Rest or 25 min gentle cross-training

Thu

Easy

4 mi relaxed aerobic run

Fri

Rest

Sat

Easy

3 mi easy run

Sun

Long run

8 mi long run, conversational effort

7Week 7Build · 25 mi

Mon

Rest

Tue

Easy

4 mi easy run

Wed

Cross-training

30–40 min easy cross-training

Thu

Quality

6 mi steady run; final 1 mi at planned marathon effort

Fri

Rest

Sat

Easy

3 mi easy run

Sun

Long run

12 mi long run; practice fuel and fluids

8Week 8Recovery week · 23 mi

Mon

Rest

Tue

Easy

4 mi easy run

Wed

Cross-training

30 min easy cross-training or mobility

Thu

Easy

5 mi relaxed aerobic run

Fri

Rest

Sat

Easy

4 mi easy run + 4 relaxed strides

Sun

Long run

10 mi long run, conversational effort

9Week 9Build · 29 mi

Mon

Rest

Tue

Easy

4 mi easy run

Wed

Cross-training

30–40 min easy cross-training

Thu

Quality

7 mi steady run; middle 2 mi at planned marathon effort

Fri

Rest

Sat

Easy

4 mi easy run

Sun

Long run

14 mi long run; use race-day fuel timing

10Week 10Recovery week · 24 mi

Mon

Rest

Tue

Easy

4 mi easy run

Wed

Cross-training

Rest or 25 min gentle cross-training

Thu

Easy

5 mi relaxed aerobic run

Fri

Rest

Sat

Easy

4 mi easy run

Sun

Long run

11 mi long run, conversational effort

11Week 11Build · 32 mi

Mon

Rest

Tue

Easy

5 mi easy run

Wed

Cross-training

30–40 min easy cross-training

Thu

Quality

7 mi steady run; final 2 mi at planned marathon effort

Fri

Rest

Sat

Easy

4 mi easy run

Sun

Long run

16 mi long run; rehearse fuel, fluids, and kit

12Week 12Recovery week · 26 mi

Mon

Rest

Tue

Easy

4 mi easy run

Wed

Cross-training

Rest or 25 min gentle cross-training

Thu

Easy

6 mi relaxed aerobic run

Fri

Rest

Sat

Easy

4 mi easy run + 4 relaxed strides

Sun

Long run

12 mi long run, conversational effort

13Week 13Peak week · 36 mi

Mon

Rest

Tue

Easy

5 mi easy run

Wed

Cross-training

30 min easy cross-training or mobility

Thu

Quality

8 mi steady run; middle 3 mi at planned marathon effort

Fri

Rest

Sat

Easy

5 mi easy run

Sun

Long run

18 mi long run; full race-day fueling rehearsal

14Week 14Recovery week · 29 mi

Mon

Rest

Tue

Easy

5 mi easy run

Wed

Cross-training

Rest or 25 min gentle cross-training

Thu

Easy

6 mi relaxed aerobic run

Fri

Rest

Sat

Easy

4 mi easy run

Sun

Long run

14 mi long run, conversational effort

15Week 15Peak week · 40 mi

Mon

Rest

Tue

Easy

6 mi easy run

Wed

Cross-training

30 min easy cross-training or mobility

Thu

Quality

9 mi steady run; middle 4 mi at planned marathon effort

Fri

Rest

Sat

Easy

5 mi easy run

Sun

Long run

20 mi long run; complete race-day rehearsal

16Week 16Taper · 26 mi

Mon

Rest

Tue

Easy

4 mi easy run

Wed

Cross-training

25 min easy cross-training or mobility

Thu

Quality

6 mi relaxed run; 2 mi at planned marathon effort

Fri

Rest

Sat

Easy

4 mi easy run

Sun

Long run

12 mi long run, controlled effort

17Week 17Taper · 18 mi

Mon

Rest

Tue

Easy

3 mi easy run

Wed

Cross-training

Rest or 20 min gentle mobility

Thu

Easy

4 mi relaxed run + 4 short strides

Fri

Rest

Sat

Easy

3 mi easy run

Sun

Long run

8 mi long run, conversational effort

18Week 18Taper · 8 mi + race

Sun

Rest

Mon

Easy

3 mi easy run

Tue

Rest

Rest or 15 min gentle mobility

Wed

Easy

3 mi easy run + 4 short strides

Thu

Rest

Fri

Easy

2 mi shakeout, or rest

Sat

Race

Marathon — 26.2 mi

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Run total
Week 1Foundation	Rest	3 mi easy run	30 min easy cross-training or mobility	3 mi relaxed aerobic run	Rest	3 mi easy run	6 mi long run, conversational effort	15 mi
Week 2Foundation	Rest	3 mi easy run	30 min easy cross-training or mobility	4 mi relaxed aerobic run	Rest	3 mi easy run	7 mi long run, conversational effort	17 mi
Week 3Recovery week	Rest	3 mi easy run	Rest or 20 min gentle mobility	3 mi relaxed aerobic run	Rest	3 mi easy run	6 mi long run, conversational effort	15 mi
Week 4Build	Rest	3 mi easy run	30–40 min easy cross-training	5 mi relaxed aerobic run	Rest	3 mi easy run + 4 relaxed strides	8 mi long run, conversational effort	19 mi
Week 5Build	Rest	4 mi easy run	30–40 min easy cross-training	5 mi relaxed aerobic run	Rest	3 mi easy run	10 mi long run; practice fluids	22 mi
Week 6Recovery week	Rest	3 mi easy run	Rest or 25 min gentle cross-training	4 mi relaxed aerobic run	Rest	3 mi easy run	8 mi long run, conversational effort	18 mi
Week 7Build	Rest	4 mi easy run	30–40 min easy cross-training	6 mi steady run; final 1 mi at planned marathon effort	Rest	3 mi easy run	12 mi long run; practice fuel and fluids	25 mi
Week 8Recovery week	Rest	4 mi easy run	30 min easy cross-training or mobility	5 mi relaxed aerobic run	Rest	4 mi easy run + 4 relaxed strides	10 mi long run, conversational effort	23 mi
Week 9Build	Rest	4 mi easy run	30–40 min easy cross-training	7 mi steady run; middle 2 mi at planned marathon effort	Rest	4 mi easy run	14 mi long run; use race-day fuel timing	29 mi
Week 10Recovery week	Rest	4 mi easy run	Rest or 25 min gentle cross-training	5 mi relaxed aerobic run	Rest	4 mi easy run	11 mi long run, conversational effort	24 mi
Week 11Build	Rest	5 mi easy run	30–40 min easy cross-training	7 mi steady run; final 2 mi at planned marathon effort	Rest	4 mi easy run	16 mi long run; rehearse fuel, fluids, and kit	32 mi
Week 12Recovery week	Rest	4 mi easy run	Rest or 25 min gentle cross-training	6 mi relaxed aerobic run	Rest	4 mi easy run + 4 relaxed strides	12 mi long run, conversational effort	26 mi
Week 13Peak week	Rest	5 mi easy run	30 min easy cross-training or mobility	8 mi steady run; middle 3 mi at planned marathon effort	Rest	5 mi easy run	18 mi long run; full race-day fueling rehearsal	36 mi
Week 14Recovery week	Rest	5 mi easy run	Rest or 25 min gentle cross-training	6 mi relaxed aerobic run	Rest	4 mi easy run	14 mi long run, conversational effort	29 mi
Week 15Peak week	Rest	6 mi easy run	30 min easy cross-training or mobility	9 mi steady run; middle 4 mi at planned marathon effort	Rest	5 mi easy run	20 mi long run; complete race-day rehearsal	40 mi
Week 16Taper	Rest	4 mi easy run	25 min easy cross-training or mobility	6 mi relaxed run; 2 mi at planned marathon effort	Rest	4 mi easy run	12 mi long run, controlled effort	26 mi
Week 17Taper	Rest	3 mi easy run	Rest or 20 min gentle mobility	4 mi relaxed run + 4 short strides	Rest	3 mi easy run	8 mi long run, conversational effort	18 mi

Week 18 · Race week

Shifted for the race's actual weekday. The first 17 weeks stay unchanged.

8 mi + race

Sun

Rest

Mon

3 mi easy run

Tue

Rest or 15 min gentle mobility

Wed

3 mi easy run + 4 short strides

Thu

Rest

Fri

2 mi shakeout, or rest

Sat

Marathon — 26.2 mi

This free plan is complete, fixed, and ready to use.

It begins at 15 miles per week, peaks at 40, and asks you to manage schedule changes and missed training yourself.

A Stride plan ranks from your running, then dates to race day.

Current mileage, recent longest run, marathon experience, goal, and available days decide which plans rank first.

Build My Plan

How to use this plan for St. George Marathon

The mileage builds your engine. Your long-run route, pacing, fueling, and clothing rehearsals make that fitness specific to this race.

How to train for downhill

Eccentric strength is the whole game. If your buildup includes regular downhill running, meaning long-run segments on sustained descents and not just rolling terrain, your quads adapt and the course becomes the gift it promises to be. If it doesn’t, the wheels tend to come off around mile 20 no matter how fit you are.

Stride’s plans keep your weekly structure honest (long runs, recovery, step-back weeks) while you point the long-run terrain at what St. George demands. Pair that with practicing your fueling on tired downhill legs and you arrive ready.

Keep the plan honest. This free schedule contains no speedwork. Apply the course guidance through route choice and race rehearsal without turning easy days into extra workouts. If your goal calls for marathon-pace work, compare it with First Marathon Plus.

Match the terrain

Use some of your St. George Marathon long runs to practice controlled descending on tired legs. Add downhill exposure gradually; the goal is durable quads, not turning every easy run into a hard one.

Rehearse race morning

Use your long runs to rehearse the clothing, fluids, and fueling you plan to use at the St. George Marathon. Check the race forecast during taper week rather than trying anything new on race morning.

Check the starting line before you commit.

Beginner-friendly does not mean couch-to-marathon. Week one asks for four runs, 15 total miles, and a six-mile long run.

Fifteen miles in week one is close to the volume you already handle.
You can protect four run days most weeks, including a weekend long run.
Your priority is a steady first-marathon build without speedwork.
You can start around May 30, 2026 without forcing the early weeks.

St. George Marathon questions, answered.

When should I start this 18-week St. George Marathon plan?

The 2026 St. George Marathon is scheduled for October 3, 2026, so the 18-week window opens around May 30, 2026. Weeks one through 17 keep the normal weekly rhythm and Sunday long run; only the final race week shifts to the event's actual weekday. If that date has already passed, do not compress 18 weeks of mileage into a shorter window.

How should I adapt the four-day plan for the St. George Marathon course?

Use some of your St. George Marathon long runs to practice controlled descending on tired legs. Add downhill exposure gradually; the goal is durable quads, not turning every easy run into a hard one. Eccentric strength is the whole game. If your buildup includes regular downhill running, meaning long-run segments on sustained descents and not just rolling terrain, your quads adapt and the course becomes the gift it promises to be. If it doesn’t, the wheels tend to come off around mile 20 no matter how fit you are.

Is four days a week enough to train for the St. George Marathon?

Four run days can be enough when 15 miles in week one is not a sudden jump and you can protect the long run most weeks. This schedule builds to a 40-mile peak and a 20-mile long run. A runner chasing an aggressive time or already supporting more volume may fit a higher-mileage plan better.

How long do I need to train for the St. George Marathon?

Most Stride plans run 12 to 20 weeks. St. George adds one wrinkle: your long runs should include real downhill running so your quads are ready for 2,500 feet of descent. Stride matches you to a plan, and every week is mapped from today to race day.

Is a downhill marathon easier?

It's faster, not easier. Downhill running loads your quads eccentrically, and 26 miles of it destroys unprepared legs, usually right around mile 20. Runners who train descents regularly get the speed without the collapse.

The same four-day schedule, shaped around the course ahead.

Choose your race for its current date, course profile, typical race-morning conditions, and specific long-run guidance.