WOMEN QUALIFIER
AGE 45-49: TIME 3hrs :53Min
Duration: 16 Weeks:
Time Goal: 4hrs 10Min to 3hrs 50Min
Distance per week: 32Mi – 43Mi
The training plan outlined is intended for individuals who meet the following criteria:
- Must have qualified for the Berlin Marathon within the age range of 45-49.
- Seeking to enhance their running performance and potentially achieve a better time.
- Interested in integrating speed work into their training program.
- Capable of initiating the training with an 11-mile long run.
- Able to run 32 miles in the first week of training.
- Training plan includes long runs, fartleks, tempo runs, track speed sessions, and designated recovery days.
- Weekly total long run distance is 43 miles, with the longest individual run being 22 miles.
- Willing to commit to running 5 days per week.
- Should possess prior experience in running marathons.
- Ideally, the individual has a history of running for several years and has completed more than 3 marathons.
- Must have qualified for the Berlin Marathon within 25 minutes of the age-graded qualifying time for ages 45-49.
- The training plan is customized based on the individual's qualifying time for the Berlin Marathon within the specified age bracket.
A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.
Coach Wilson Komen is certified by the Road Runners Club of America.