Personalized Marathon Training Plan Guide

Preparing for a marathon requires a systematic training plan. RunBox AI coach creates a customized 16-20 week marathon training plan based on your fitness level, goal time, and available training time.

Why Choose an AI-Customized Marathon Training Plan?

1. Personalized Assessment: Based on your running experience and fitness condition
2. Smart Adjustments: Training intensity optimizes automatically with progress
3. Scientific Pacing: Based on your target finish time
4. Injury Prevention: Reasonable intensity progression to avoid injuries

hear from the volunteer pacers of the dark running club

Li Junying: An excellent pacer for many national A-class/Gold medal events, President of Kaifeng Marathon Association.

It was my first time interacting with visually impaired runners, and I greatly admire their willpower and never-give-up spirit! For the first time in my life, I purchased a charity entry, a 2000 yuan half-marathon spot. Four days before the race, I saw my friend Iron Rabbit Afan's WeChat Moments about the Dark Running Group needing pacers. I immediately contacted Afan and successfully registered as a pacer to contribute in Guangzhou.

Three days before the race, our team was successfully formed. We arrived in Guangzhou on the 8th for a simple training session. The temperature in Guangzhou hit a record low for many years, and it was raining continuously on the morning of the 9th when we reached the starting point. The 220-230 group gathered smoothly, and Jin Peichao and I were the team leaders.

The visually impaired runner Wen Nuan (Yang Lingling) is a gentle and lovely lady, very endearing. We had already arranged our formation in advance. I was responsible for maintaining a steady pace and leading, adjusting the pace according to Yang Lingling's physical condition.The race officially started at 7:30. Since Yang Lingling was in the F zone, we moved down to start with her. It was my first time starting at the back of the pack. We heard the national anthem and reached the starting arch almost 23 minutes later. After crossing the timing arch, I maintained the pace and communicated with Yang Lingling to make her feel more at ease. I reported the pace every kilometer, keeping it stable around 6:40. I led the way in front of Yang Lingling, ensuring she could sense my presence and follow me accurately. I chose the optimal route to help her navigate. My two handsome teammates, Wu Shaoxuan and Wang Wei, were responsible for supplies on either side. Wu Shaoxuan, being a local runner, also acted as a guide and photographer, reminding other runners that we had a visually impaired runner behind us.

I also made my way through the crowd, loudly announcing, 'Visually impaired runner behind, please make way, thank you for your cooperation!' and reported the pace every kilometer. Zhang Ying and Xu Yuan accompanied Yang Lingling on either side, with Jin Peichao and Li Peng providing support from behind. I constantly checked on Yang Lingling's condition and asked my fellow pacers to remind me to adjust the pace to suit her better. Around 17 kilometers at Liede Bridge, Yang Lingling felt a bit off, so I adjusted the pace to help her with the climb. After a brief adjustment, we continued. At 19 kilometers, Yang Lingling's leg felt uncomfortable, so we massaged and stretched it before resuming. Great job, Lingling! We maintained a steady pace and crossed the finish line together with a net time of 2:25. We achieved our goal and safely reached the finish line. After the race, we took Li Peng's car to Yang Lingling's hotel. I stayed with her until she was settled, worried I might not have taken good care of her.

It was my first experience, and I was deeply moved! I am grateful for the cooperation of my teammates; the team spirit is commendable! I look forward to continuing to volunteer as a pacer and have already made plans with Lingling for the next race. This marathon was extraordinary, and our team was very happy! I also felt very joyful! I am willing to be your eyes, even if it's just a small contribution!

Zhang Fan: A pacer for many national A-class/Gold medal events, with 47 full marathons under his belt, known online as 'Iron Rabbit Afan.'

Dou Xiaobo is an exceptionally outstanding, optimistic, and positive hearing-impaired runner. Born in 1985, he works in printing and copying at a school. He has traveled alone for 50 days in Xinjiang, visited 20 countries, and participated in three World Youth Conferences.

I had the fortune of meeting him during the Shanghai Marathon this year and accompanied him to complete his second full marathon. In Guangzhou, Dou Xiaobo caught a cold a week before the race and repeatedly communicated with me about whether to participate. It was raining heavily before the start, and I suggested he withdraw. When we gathered in the morning, I heard him coughing with phlegm. He came from Ningbo to Guangzhou, and I genuinely hoped he could run.I thought he could start and take the sweeper bus if needed. However, after the group photo and before the 4:15 visually impaired group leader Lei Lei set off, she reiterated the dangers of running a marathon with a cold. I decided to have him withdraw. Since seeing him yesterday, I had been uneasy. He had also communicated with me before the race, asking if he should come to Guangzhou. I didn't firmly tell him not to come but gave him reasonable advice. After the start, the rain gradually stopped, and I felt guilty. I wished for heavy rain so that my decision to keep him off the track would be justified. But the rain lessened. His illness before the race troubled me for days. I hope he takes his health seriously in the future. Sometimes, giving up is necessary for better performance later. Health and life should not be taken lightly.

Cheng Kailong: Full marathon time within 3:30, has participated in many full marathon events.

My first time pacing was not very smooth. I started in the B zone, and they were in the D zone. The hearing-impaired runner we were pacing, Dou Xiaobo, caught a cold before the race. Our group leader advised him to withdraw, but he didn't. He sneaked onto the track, and when I found out, I jogged ahead, waiting for him, shivering in the cold. Finally, I met him at the 17-kilometer mark.

I ran with him for a few kilometers, constantly advising him to withdraw. We mostly walked, my heart rate was over 120, and his was 170. After a few kilometers, I couldn't stand the cold anymore and told him to withdraw at the 20-kilometer mark.

I find participating in such charity events meaningful. In such weather, not pacing them might have led to a personal best. But this short experience was quite valuable. Dou Xiaobo's tenacity is admirable. He is stubborn and very sensitive, so I didn't say much, but I was always a bit worried, especially since I have no emergency medical experience.

I had never interacted with deaf-mute people before, only communicating through WeChat text. Through these days of interaction, I found him extremely sensitive, but their spirit is truly inspiring.

Gong Yunfeng: Founder of Changsha Spicy Running Group, Honorary Captain of the Dark Running Group.

The first time I paced a completely blind runner was at the Beijing Marathon. There were many people, and someone else led the first 20 kilometers. After the crowd thinned, I took over. An accident happened around the 20-kilometer mark when a fellow runner, who had been running with us, crossed the track after getting supplies. Due to my negligence, Yan Wei fell hard. I felt extremely guilty and remorseful.

Fortunately, Yan Wei's coordination was good, and he wasn't seriously hurt, but his mood was greatly affected. Coupled with the hot weather, we finished safely with a time of 3:40. It was my first time pacing.

Yan Wei is the best marathon runner among completely blind runners, with a time of 3:14. He is the first completely blind runner in China to compete in the Boston and Berlin Marathons. He is from Gaomi, Shandong, my hometown, which made our communication smooth and friendly. I learned a lot from this young man. His innocence, cheerfulness, and Shandong personality fully embody the marathon spirit. I am also slowly learning to use blind software to practice listening!

This was my fifth time running the Guangzhou Marathon. Yan Wei hadn't registered before. I believe we will meet again in a 2019 race. This time, the Dark Running Group organized nearly 10 visually impaired, wheelchair, and hearing-impaired runners to participate, recruiting many pacers! As the honorary captain and Yan Wei's dedicated pacer, I naturally wouldn't miss it.

Guangzhou is usually hot, which is why Yan Wei didn't want to participate. Fortunately, there was a nationwide temperature drop, and Guangzhou was no exception. The weather forecast predicted low temperatures and rain on race day, which was good news for Yan Wei, who dislikes heat but can handle the cold. The day before the race, we met at the expo with Lu Wei, a Chongqing runner who has paced Yan Wei many times, and the three of us went together.

On race day, the low temperatures and rain arrived as expected. The atmosphere at the Guangzhou Marathon was great. Our group of five pacers accompanied Yan Wei, who was in good condition. The pacers were responsible and attentive. Due to the large number of participants, we had to change lanes frequently, which consumed a lot of energy, causing Yan Wei to slow down in the later stages. Around the 30-kilometer mark, he stepped on a manhole cover and twisted his foot slightly. Any incident could affect the race. For Yan Wei, finishing safely is a great achievement, and a personal best is not a strict requirement. Yan Wei is very rational about this, adjusting his strategy based on his condition. We finished the 2018 Guangzhou Marathon with a time of 3:21:35!

This year's Guangzhou Marathon left a deep impression on me. The awareness of runners to give way to Yan Wei and the pacing team has improved significantly, although a few still don't understand or support it. Overall, the quality of runners has greatly improved!

However, the littering of raincoats and water bottles before the start was severe, causing another runner to slip and almost withdraw! We must all strive for race etiquette and civility, ensuring a barrier-free race and a barrier-free heart!

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