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LONDON MARATHON WOMEN QUALIFIER AGE 45-49

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LONDON MARATHON WOMEN QUALIFIER AGE 45-49

Author

COACH KIPRUNNING

All plans by this Coach

Length

16 Weeks

Plan Description

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.


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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
36mi 22mi
Day Off x1
—— ——
X-Train x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run Run
36mi 22mi
Rest Day Off
—— ——
Crosstrain X-Train
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Wilson Komen

COACH KIPRUNNING LLC

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.


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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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