WOMEN QUALIFIERS
Age 60-64: Time 4hrs :20Min
Duration: 16 Weeks.
Time Goal: 4hrs 30Min to 4hrs 15Min
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 60-64.
2. Looking to run strongly and potentially improve their running time.
3. Interested in incorporating speed work into the training regimen.
4. Capable of starting the training with an 11-mile long run.
5. Should be able to complete 32 miles in the first week of training.
6. Training plan includes various components 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 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 completed more than 3 marathons. 11. Age should not exceed 25 minutes beyond the 60-64 age category qualification for the Tokyo marathon. 1
2. The training plan is customized based on the individual's qualification time for the Tokyo marathon within the 60-64 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.