WOMEN QUALIFIERS
Age 35-39: Time 3hrs :35Min
Duration: 16 Weeks.
Time Goal: 3hrs 40Min to 3hrs 28Min
Distance per week: 32Mi – 42Mi
The training plan outlined is specifically intended for individuals who meet the following criteria:
1. Must have qualified for the Tokyo marathon in the Age category of 35-39.
2. Interested in enhancing their running performance and aiming to run strong.
3. Looking to include speed work in their training routine.
4. Capable of commencing the training with a 12-mile long run.
5. Should be able to run 32 miles in the initial week of training.
6. Training regimen includes various workouts like long runs, fartleks, tempo runs, track speed sessions, and designated recovery days.
7. Weekly long run distance totals up to 42 miles, with the longest run of the week being 21 miles. 8. Able to commit to running 5 days per week.
9. Should possess 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 minutes beyond the 35-39 age category qualification for the Tokyo marathon.
12. The training plan is customized based on the individual's qualification time for the Tokyo marathon within the 35-39 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.