WOMEN QUALIFIER
Age 40-49: Time 3hrs :40Min
Duration: 16 Weeks:
Time Goal: 3hrs 45Min to 3hrs 35Min
Distance per week: 32Mi – 43Mi
The training plan described is designed for individuals who have qualified for the Berlin marathon within the age bracket of 40-49. This training program is intended for runners who aim to perform well and potentially enhance their race times. The plan emphasizes the incorporation of speed work to help participants boost their running capabilities.
Participants should be able to kick off the training with an 11-mile long run and should be capable of running 32 miles during the first week of training. The training regimen includes various types of running sessions such as long runs, fartleks, tempo runs, track speed workouts, and dedicated recovery days. The total weekly long run distance is set at 43 miles, with the longest single run reaching 22 miles.
Individuals engaging in this training program are expected to commit to running 5 days per week and must have previous 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 (40-49 years old).
The training plan is personalized based on the individual's Berlin marathon age qualification time, with a focus on assisting runners in performing strongly and 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.