WOMEN QUALIFIERS
Age 50-54: Time 3hrs :55Min
Duration:16 Weeks.
Time Goal: 4hrs 00Min to 3hrs 50Min
Distance per week: 32Mi – 43Mi.
The training plan outlined is intended for an individual who meets the following criteria:
- Must have qualified for the Berlin marathon in the Age 50-54 category.
- Is eager to run strong and potentially improve their marathon time.
- Wants to incorporate speed work into their training regimen.
- Is capable of commencing training with an 11-mile long run.
- Should be able to cover 32 miles in the first week of training.
- Plans to include long runs, fartleks, tempo runs, track speed workouts, and designated recovery days in their training schedule.
- Aims to achieve a total weekly mileage of 43 miles with the longest single run reaching 22 miles. - Commits to running 5 days per week.
- Should have previous marathon running experience.
- Possesses several years of running experience and has completed more than 3 marathons.
- Their qualifying time for the Berlin marathon in the Age 50-54 category should be no more than 25 minutes slower than the qualifying standard.
- The training plan is specifically tailored based on their Berlin marathon Age qualification time.
This training program is suitable for an experienced marathon runner in the 50-54 age group who is motivated to perform well and achieve their objectives at the Berlin 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.