WOMEN QUALIFIERS
Age 45-49: Time 3hrs :50Min
Duration: 16 Weeks.
Time Goal: 3hrs 55Min to 3hrs 45Min
Distance per week: 32Mi – 43Mi.
The training plan provided is tailored for an individual who meets the following criteria:
- Must have qualified for the NYC marathon in the Age 45-49 category.
- Is looking to run strong and improve their marathon time if possible.
- Wants to incorporate speed work into their training program.
- Is capable of starting the training with an 11-mile long run.
- Should be able to run 32 miles in the first week of training.
- Plans to include long runs, fartleks, tempo runs, track speed workouts, and recovery days in their training schedule.
- Aims to cover a total of 43 miles per week, with the longest single run reaching 22 miles. - Is committed to running 5 days per week.
- Should have prior experience running marathons.
- Possesses several years of running experience and has completed more than 3 marathons.
- Their qualifying time for the NYC marathon in the Age 45-49 category is no more than 25 minutes slower than the qualifying standard.
- The training plan is specifically designed based on their NYC marathon Age qualification time.
This training regimen is ideal for an experienced marathon runner in the 45-49 age group who is focused on enhancing their performance and achieving their goals at the NYC marathon.
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.