MEN QUALIFIERS

Age 45-49: Time 3hrs :20Min
Duration: 16 Weeks.
Time Goal: 3hrs 25Min to 3hrs 10Min
Distance per week: 32Mi – 43Mi.

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

- Must have qualified for the Tokyo Marathon in the age range of 45-49.
- Eager to perform well and potentially enhance their running time.
- Interested in integrating speed work into their training regime.
- Capable of commencing the training with an 11-mile long run.
- Able to cover a distance of 32 miles in the initial week of training.
- Training plan encompasses long runs, fartleks, tempo runs, track speed sessions, and designated recovery days.
- The total weekly long run distance is 43 miles, with the longest single run reaching 22 miles.
- Able to commit to running 5 days per week.
- Should have previous experience participating in marathons.
- Possess several years of running experience and have completed more than 3 marathons.
- Qualification time for the Tokyo Marathon should not exceed 25 minutes beyond the individual's age-based qualifying time (45-49 age group).
- The training plan is crafted based on the individual's qualifying time for the Tokyo Marathon within the 45-49 age group.