WOMEN QUALIFIERS
Age 18-34: Time 3hrs :30
Duration: 16 Weeks.
Time Goal: 3hrs 35Min to 3hrs 25Min
Distance per week: 32Mi – 43Mi
The training plan described is specifically designed for individuals who meet the following criteria:
1. Must have qualified for the Tokyo marathon in the Age category of 18-34.
2. Looking to improve their running performance and aiming to run strong.
3. Interested in incorporating speed work into their training regimen.
4. Should be able to comfortably start the training with an 11-mile long run.
5. Capable of running 32 miles in the first week of training.
6. Training plan includes a variety of workouts such as long runs, fartleks, tempo runs, track speed sessions, and recovery days.
7. Weekly long run distance totals up to 43 miles, with the long
est run of the week being 22 miles.
8. Able to commit to running 5 days a week.
9. Should have prior experience in running marathons.
10. Must have several years of running experience and have completed more than 3 marathons. 11. Age should not exceed 25 years in the 18-34 age category that qualified for the Tokyo marathon.
12. The training plan is tailored based on the individual's qualification time for the Tokyo marathon in the 18-34 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.