MEN QUALIFIER
AGE 18-34: Time 3hrs :00
Duration: 16 Weeks
Time Goal: 3hrs 05Min to 2hrs 45Min
Distance per week: 32Mi – 43Mi
The training plan provided is tailored for individuals who have qualified for the Berlin marathon within the age range of 18-34. This training program is specifically designed for runners who are aiming to run strongly and potentially improve their race times. The plan emphasizes the incorporation of speed work to help participants enhance their running performance.
Participants should be able to start the training with a 10-mile long run and should be capable of running 32 miles in the first week of training. The training plan includes various types of running sessions such as long runs, fartleks, tempo runs, track speed workouts, and designated recovery days. The total weekly long run distance is set at 43 miles, with the longest single run reaching 22 miles.
Individuals participating in this training program are expected to commit to running 5 days per week and should have prior experience in marathon running, including completing at least 3 marathons. Additionally, participants should be within 25 minutes of the qualifying time for the Berlin marathon based on their age group (18-34 years old).
The training plan is customized based on the individual's Berlin marathon age qualification time, with a focus on helping runners perform strongly and work towards improving their race results.
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.