WOMEN QUALIFIER
Age 18-34: Time 3hrs :30
Duration: 16 Weeks:
Time Goal: 3hrs 35Min to 3hrs 25Min
Distance per week: 33Mi – 43Mi
The training plan outlined is for individuals who have qualified for the Berlin marathon within the age range of 18-34. This training is specifically designed for those who are looking to improve their running performance and are committed to incorporating speed work into their training regimen.
Participants should be able to start the training with a 10-mile long run and should be capable of running 33 miles in the first week of training. The training plan includes a variety of running workouts such as long runs, fartleks, tempo runs, track speed sessions, and recovery days. The total weekly long run distance is 43 miles, with the longest single run reaching 22 miles.
Participants should be able to commit to running 5 days a week and must have previous marathon running experience, including participation in at least 3 marathons. Additionally, individuals 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 tailored based on the individual's Berlin marathon age qualification time, with a focus on helping participants to run strong and improve their race performance.
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.