MEN QUALIFIERS
Age 40 - 44: Time 3hrs :05Min
Duration:16 Weeks.
Time Goal: 3hrs 15Min to 2hrs :50Min
Distance per week: 33Mi – 43Mi.
The training program outlined is specifically designed for individuals who meet the following criteria:
1. Have qualified for the NYC marathon in the Age 40-44 category.
2. Are looking to improve their running performance and aim to run strong.
3. Want to incorporate speed work into their training regimen.
4. Are capable of starting the training with a 12-mile long run.
5. Can comfortably run 33 miles in the first week of training.
6. Have a training schedule that includes long runs, fartleks, tempo runs, track speed workouts, and recovery days.
7. Are prepared for a weekly total long run distance of 43 miles, with the longest run of the week being 22 miles.
8. Can commit to running 5 days a week.
9. Have previous marathon running experience.
10. Have been running for years and have completed more than 3 marathons.
11. Have a marathon qualifying time that is no more than 25 minutes slower than the qualifying time for the Age 40-44 category of the NYC marathon.
12. The training plan is tailored based on the individual's NYC marathon Age qualification time.
This training program is designed to help experienced marathon runners in the 40-44 age group improve their performance and achieve their goals in the NYC marathon, with a specific focus on incorporating speed work and long-distance running into their training routine.
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.