St. George Marathon Intermediate/Boston Qualifying

Average Weekly Training Hours 02:13
Training Load By Week
Average Weekly Training Hours 02:13
Training Load By Week

This intermediate level or Boston Qualifying plan (if you're goal BQ pace and tempo pace align) will help athletes train for the course and the typical hot and dry weather conditions of high 80's-90's. This is an amazing course, I've run St. George 4 times now. Weekly average mileage will be ~50 with about 30% of your total training mileage faster than race pace. Total mileage will start around 30 and max around 60. The focus will be on quality and form development with the use of tempo runs and 30 min TT to gauge progress. Every 3rd week is a recovery week. You will have one long endurance run (Saturday as race is Saturday) each week, with 5 of those runs being at or above 20 miles, and a Tempo run Thursdays that will build up to 16-17 miles which will be your true race prep long run. You'll also have one dedicated workout to strength/speed workouts.

Sample Day 1
0:30:00
30 min TT to set Training Zones

30 min Time Trial to set threshold pace, power, & Heart Rate. Please be sure to read all the instructions so you set up your zones correctly.

If you have a HR monitor and running power meter make sure to wear it along with your GPS or time based watch.

Don't forget to set your zones in TP after. See the Run entitles HOW TO SET YOUR ZONES for full details.
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Ideally this is completed on a track for consistency and to avoid hills. feel free to change directions half way to even out legs

The 30 min should be done at the fastest pace you can sustain for 30 mins. You can vary pace slightly, but you don't want huge swings in pace. It is better to start a little slow than to have your pace drop near the end. aim for a negative split. For heart rate, you'll need to hit the lap button after the first 10 mins.
See the link for more instructions.
https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/

Dynamic Warm Up: 5 min total
30 Sec of each


Lunges
Twisted lunges
Over & Unders (hurdle drill)
Inchworm
Gate openers
High knee walk
High knee skips
Power skips
Straight leg bounds
Striders

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1 mile Steady State run
Follow by 5 min rest and dynamic stretch
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30 min Time trial - goal is to run at your fastest average pace for the 30 mins
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.5 mile jog
.5 mile walk
5 min stretch

Sample Day 1
0:15:00
Core Work

15 min core work after run you can design your own, or do the following

Focus is on hip stability - avoid leaning, rotating, or tilting the hips unnecessarily

1 min plank
1 min body weight squats (emphasize the glutes)
30 sec Squat to side kick w/ right
30 sec Squat to side kick w/ left
1 min mtn climber
1 min step back lunge (front foot stays planted) switch legs 1/2 way
30 sec twisted lunges to left
30 sec twisted lunges to right
1 min plank w/ opposite arm/leg lift
1 min side lunge (switch 1/2 through)
30 sec dead bug
30 sec single leg glute bridge
repeat 1x

Sample Day 2
4mi
Recovery run

Morning Recovery run of 4-6 miles or whatever puts you closer to 45 mins (no more than 1 hour) - route should be fairly flat with pace, power and heart rate staying in your recovery zone. You can walk this if needed or walk run 1 min run 1 min walk (run in endurance zone)
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Dynamic Warm Up: 5 min total
30 Sec of each

Lunges
Twisted lunges
Over & Unders (hurdle drill)
Inchworm
Gate openers
High knee walk
High knee skips
Power skips
Straight leg bounds
Striders

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Cooldown
5 min stretch

Sample Day 2
7mi
Strength Training with .5 mile Hill Repeats

This workout would be easy to do on a treadmill if more convenient.

Hill repeats will be approximately .5 mile uphill at about 3-4% grade.

make sure you push your hips forward (not your shoulders) and really push out the back with each stride to engage the glutes and generate good power.

On downhill - keep shoulders vertical and really push hips forward to increase running efficiency for downhill.


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Dynamic Warm Up: 5 min total
30 Sec of each

Lunges
Twisted lunges
Over & Unders (hurdle drill)
Inchworm
Gate openers
High knee walk
High knee skips
Power skips
Straight leg bounds
Striders
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5-8 x uphill repeats @ (power) Interval Run or (pace) Tempo State Run zone

Downhill - aim for (power) Endurance Run or (pace) Interval Run
-if using treadmill run flat at Endurance run pace & power


finish with 1 easy mile
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Cooldown:
5-10 min walk
5 min stretch

Sample Day 3
1:00:00
Crosstrain

Crosstraining of your choice

You can do elliptical, bike, swim, whatever you want as long as intensity doesn't get over an easy endurance effort and you can avoid a ton of impact from running and stair stepping.

Make sure to do a thorough warm up and cool down (stretching) after

Sample Day 4
0:15:00
Core Work

15 min core work after run you can design your own, or do the following

Focus is on hip stability - avoid leaning, rotating, or tilting the hips unnecessarily

1 min plank
1 min body weight squats (emphasize the glutes)
30 sec Squat to side kick w/ right
30 sec Squat to side kick w/ left
1 min mtn climber
1 min step back lunge (front foot stays planted) switch legs 1/2 way
30 sec twisted lunges to left
30 sec twisted lunges to right
1 min plank w/ opposite arm/leg lift
1 min side lunge (switch 1/2 through)
30 sec dead bug
30 sec single leg glute bridge
repeat 1x

Sample Day 4
8mi
Tempo Run 8-9 mile

THIS IS A KEY WORKOUT: This is the workout that will help you nail race day PR Or BQ or anything else and is the only longer run done at or slightly faster than race pace.

Run Outside on terrain that is hilly but has no majory climbs in it. If you live in flat lands, like Florida, you can do this on a treadmill, but you'll need to increase incline to 3% for .3 miles every 2 miles
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Dynamic Warm Up: 5 min total
30 Sec of each

Lunges
Twisted lunges
Over & Unders (hurdle drill)
Inchworm
Gate openers
High knee walk
High knee skips
Power skips
Straight leg bounds
Striders

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9-10 miles at Tempo Run
Once your pace or power starts to drop OR your heart rate goes above your zone 4 you're done.
Normalized graded pace should be in your Tempo Run zone
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Cooldown:
walk 10 min
stretch 5 min

Becky Black
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Coach Becky Black

Becky Black specializes in coaching beginner and intermediate level
triathletes and runners serious about getting to the next level.
She is an expert in gait & swim analysis for athletes who are injured or seeking to enhance their training by improving their skills.