WOMEN QUALIFIER
Age 60-64: Time 4hrs :20Min
Duration: 16 Weeks:
Time Goal: 4hrs 30Min to 4hrs 15Min
Distance per week: 32Mi – 41Mi
The training plan outlined is designed for individuals who have qualified for the Berlin marathon within the age range of 60-64. This training program is intended for runners who are looking to run strongly and potentially improve their race times. The plan emphasizes the inclusion of speed work to help participants enhance their running performance.
Participants should be able to begin the training with an 11-mile long run and should be capable of running 32 miles in the first week of training. The training schedule 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 21 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, 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 (60-64 years old).
The training plan is personalized 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.