MEN QUALIFIER
Age 60-64: Time 3hrs :45Min
Duration: 16 Weeks:
Time Goal: 3hrs 35Min to 3hrs 50Min
Distance per week: 30Mi – 41Mi.
The training program outlined is specifically designed for individuals who meet the following criteria:
1. Have qualified for the NYC marathon in the Age 60-64 category.
2. Are looking to improve their running performance and aim to run strong.
3. Want to incorporate speed work into the training regimen.
4. Are capable of starting the training with a 10-mile long run.
5. Can comfortably run 30 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 41 miles, with the longest run of the week being 21 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 60-64 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 60-64 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.