Training Plan Description
Duration: 16 Weeks
Time Goal: 4 hrs 30 min from 4 hrs 55 min
Distance per Week: 22 mi – 33 mi
Long Run Start: 8 mi – 20 mi
Speed Work: Tempo Runs & Pace Runs
The training program outlined is tailored for runners who meet the following criteria:
- Must be beginners who can run and walk.
- Must have completed more than one 10 km race and one 10 mile race.
- New to the marathon distance.
- Must have successfully completed at least one half marathon.
- Should have a minimum of 0 to 1 year of consistent training experience.
- Must be able to comfortably start their training by completing 22 miles in the first week.
- Will begin with an initial long run of 8 miles.
- Must be willing to incorporate speed workouts, including tempo runs and pace runs, into their training routine.
- Should acknowledge the importance of recovery, cross-training, strength training, and stretching in their training plan.
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.