WOMEN QUALIFIER

AGE 45-49: TIME 3hrs :53Min
Duration: 16 Weeks:
Time Goal: 4hrs 10Min to 3hrs 50Min
Distance per week: 32Mi – 43Mi

The training plan outlined is intended for individuals who meet the following criteria:

- Must have qualified for the Berlin Marathon within the age range of 45-49.
- Seeking to enhance their running performance and potentially achieve a better time.
- Interested in integrating speed work into their training program.
- Capable of initiating the training with an 11-mile long run.
- Able to run 32 miles in the first week of training.
- Training plan includes long runs, fartleks, tempo runs, track speed sessions, and designated recovery days.
- Weekly total long run distance is 43 miles, with the longest individual run being 22 miles.
- Willing to commit to running 5 days per week.
- Should possess prior experience in running marathons.
- Ideally, the individual has a history of running for several years and has completed more than 3 marathons.
- Must have qualified for the Berlin Marathon within 25 minutes of the age-graded qualifying time for ages 45-49.
- The training plan is customized based on the individual's qualifying time for the Berlin Marathon within the specified age bracket.