WOMEN QUALIFIER
AGE 50-54: TIME 4hrs :00Min
Duration: 16 Weeks
Time Goal: 4hrs 15Min to 3hrs 50Min
Distance per week: 32Mi – 43Mi
The training plan described is tailored for individuals who meet the following criteria:
- Must have qualified for the London Marathon within the age group of 50-54.
- Seeking to run with strength and aim to improve their performance if possible.
- Interested in incorporating speed work into their training regime.
- Capable of commencing the training with an 11-mile long run.
- Able to cover a distance of 33 miles in the first week of training.
- Training plan includes long runs, fartleks, tempo runs, track speed workouts, and dedicated recovery days.
- Weekly long run distances range from 11 miles in the first week to a maximum of 22 miles.
- Willing to commit to running 5 days per week.
- Should have prior experience in running marathons.
- Ideally, the individual has several years of running experience and has completed more than 3 marathons.
- Must have qualified for the London Marathon within 25 minutes above or below the age-graded qualifying time for ages 50-54.
- The training plan is designed based on the individual's qualifying time for the London Marathon within the specified age range.
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.