WOMEN QUALIFIERS
Age 50-54: Time 3hrs :55Min
Duration:16 Weeks.
Time Goal: 4hrs 00Min to 3hrs 50Min
Distance per week: 32Mi – 43Mi
The training plan outlined is specifically targeted towards individuals who meet the following criteria:
1. Must have qualified for the Tokyo marathon in the Age category of 50-54.
2. Looking to run strongly and potentially improve their running 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 cover 32 miles in the first week of training.
6. Training regimen includes various components such as long runs, fartleks, tempo runs, track speed sessions, and designated recovery days.
7. Weekly long run distance adds 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 50-54 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 50-54 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.