WOMEN QUALIFIERS
Age 45-49: Time 3hrs :50Min
Duration:16 Weeks.
Time Goal: 3hrs 55Min to 3hrs 45Min
Distance per week: 32Mi – 43Mi.
The training plan provided is targeted towards individuals who meet the following criteria:
1. Must have qualified for the Tokyo marathon in the Age category of 45-49.
2. Seeking to enhance their running performance and aiming to run strongly while possibly improving their time.
3. Interested in integrating speed work into their training routine.
4. Capable of commencing the training with an 11-mile long run.
5. Should be able to run a total of 32 miles throughout the training week.
6. Training schedule includes various components such as long runs, fartleks, tempo runs, track speed sessions, and dedicated recovery days.
7. Weekly long run distance amounts 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 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 45-49 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 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.