Training Plan Description
Duration: 16 Weeks (run/walk)
Time Goal: 5 hrs 20 min FROM 5 hrs 50 min
Distance per Week: 17 mi – 32 mi
Long Run Start: 5 mi – 20 mi
Speed Work: Tempo runs and pace runs.
The training program outlined is tailored for runners who meet the following criteria:
- Should have completed a 5 km and a 10 km.
- Are new to marathon distance running.
- Have successfully completed zero or at least one marathon race.
- Have a minimum of zero or one year of consistent training experience.
- Can comfortably start their training by completing 17 miles in the first week.
- Will begin with an initial long run of 5 miles.
- Are willing to incorporate speed workouts, including tempo and pace runs, into their training routine.
- 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.