MEN QUALIFIER
Age 30-39: Time 3hrs :10
Duration: 16 Weeks:
Time Goal: 3hrs 00 Min to 3hrs 25Min
Distance per week: 32Mi – 43Mi
The training program described is tailored for individuals who meet the following criteria:
- Must have qualified for the Chicago marathon between the ages of 30-39.
- Have a goal of running strong and improving their marathon time.
- Interested in incorporating speed work into their training routine.
- Capable of starting with an 11-mile long run.
- Able to run 32 miles in the first week of training.
- Training plan includes long runs, fartleks, tempo runs, track speed sessions, and recovery days. - Weekly long run distance totals 43 miles, with the longest run being 22 miles.
- Able to commit to running 5 days a week.
- Have prior experience running marathons.
- Have several years of running experience and have completed more than 3 marathons.
- Qualify for the training based on the Chicago marathon qualification time achieved between the ages of 30-39.
This training program is designed for experienced marathon runners in the 30-39 age group who have achieved a certain level of qualification and are looking to enhance their performance by following a structured training plan that includes speed work and a variety of training activities to improve their marathon 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.