MEN QUALIFIERS
Age 45-49: Time 3hrs :20Min
Duration: 16 Weeks.
Time Goal: 3hrs 25Min to 3hrs 10Min
Distance per week: 32Mi – 43Mi.
The training plan detailed is intended for individuals who meet the following criteria:
- Must have qualified for the Tokyo Marathon in the age range of 45-49.
- Eager to perform well and potentially enhance their running time.
- Interested in integrating speed work into their training regime.
- Capable of commencing the training with an 11-mile long run.
- Able to cover a distance of 32 miles in the initial week of training.
- Training plan encompasses long runs, fartleks, tempo runs, track speed sessions, and designated recovery days.
- The total weekly long run distance is 43 miles, with the longest single run reaching 22 miles.
- Able to commit to running 5 days per week.
- Should have previous experience participating in marathons.
- Possess several years of running experience and have completed more than 3 marathons.
- Qualification time for the Tokyo Marathon should not exceed 25 minutes beyond the individual's age-based qualifying time (45-49 age group).
- The training plan is crafted based on the individual's qualifying time for the Tokyo Marathon within the 45-49 age group.
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.