WOMEN QUALIFIER
Age 35-39: Time 3hrs :45
Duration: 16 Weeks
Time Goal: 3hr 35Min to 3hrs 50Min
Distance per week: 33Mi – 43Mi
The training plan outlined is for individuals who have qualified for the Berlin marathon within the age range of 35-39. This training program is tailored for runners who are seeking to enhance their performance and potentially achieve better race times. The plan emphasizes the inclusion of speed work to help participants improve their running abilities.
Participants should be able to commence the training with a 12-mile long run and should be capable of running 32 miles in the first week of training. The plan encompasses various types of running workouts, including long runs, fartleks, tempo runs, track speed sessions, and designated recovery days. The total weekly long run distance is set at 42 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 must possess prior experience in marathon running, having completed at least 3 marathons. Additionally, participants should be within 25 minutes of the qualifying time for the Berlin marathon based on their age group (35-39 years old).
The training plan is customized based on the individual's Berlin marathon age qualification time, with a focus on helping runners perform well and improve their results on race day.
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.