WOMEN QUALIFIERS
Age 40-44: Time 3hrs :40Min
Duration:16 Weeks.
Time Goal: 3hrs 45Min to 3hrs 35Min
Distance per week: 32Mi – 43Mi.
The training plan detailed is designed for individuals who meet the following criteria:
1. Must have qualified for the Tokyo marathon in the Age category of 40-44.
2. Looking to run strongly and potentially improve their running time.
3. Interested in incorporating speed work into their training regimen.
4. Capable of beginning the training with an 11-mile long run.
5. Should be able to complete 32 miles in the initial week of training.
6. Training program includes various components like long runs, fartleks, tempo runs, track speed sessions, and scheduled recovery days.
7. Weekly long run distance totals up to 43 miles, with the longest run of the week being 22 miles. 8. Able to commit to running 5 days per week.
9. Should have prior experience in running marathons.
10. Must have several years of running experience and have participated in more than 3 marathons.
11. Age should not exceed 25 minutes beyond the 40-44 age category qualification for the Tokyo marathon.
12. The training plan is tailored based on the individual's qualification time for the Tokyo marathon within the 40-44 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.