Personalized Marathon Training Plan | AI-Powered Running Coach

Published: 2019-06-25 03:33:03

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

running i can only love and persist

Preface

On May 4th, I completed my first full marathon pacer task with a pace of 5:30, averaging 7:50. From the initial pace of over 7 minutes per kilometer when I started running to now maintaining a similar pace for a full marathon, I believe this is a testament to my unwavering commitment.

Another graduation season is upon us, and I am about to finish my graduate studies. I still remember my first submission to Codoon during my undergraduate graduation season. I guess this is my destiny with Codoon.

Time is a wonderful thing; it constantly records your laziness and your efforts, and one day in the future, it will either slap you in the face or reward you with a sweet date. Running is the best way to see if you are diligent and hardworking. Fortunately, up to today, time has remembered my efforts in running and rewarded me with a sweet date. It also tells me that whether the future holds more sweet dates depends on whether I continue to work hard. I will strive on!

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It took me 5 years to go from a pace of over 7 minutes per kilometer to over 5 minutes per kilometer.

I started running, like most people, to lose weight! Although I was just a sturdy girl who didn't look fat. I started running in 2014, and Codoon recorded all my running logs, allowing me to look back at those times when I was running.

I never felt I was running slowly because I always surpassed my companions. Until one day, when I cleared my Codoon sports circle, I realized I was running so slowly, with a pace of over 7 minutes per kilometer. Now, my starting pace is over 5 minutes per kilometer. But I still enjoyed that time, running alone with earphones and a pair of cheap running shoes on the track.

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I still remember my first half marathon on the track, with blackened toes and a body so sore that I couldn't sleep all night. Before graduating in 2016, I always ran alone, without a running group or guidance, so my speed, running knowledge, and gear didn't improve much.

Entering Ocean University of China in 2016 marked a period of rapid improvement for me. My first mentor, Uncle Wang Yongzhou, was someone I met while running laps at the university track. He taught me arm movements, foot placement, and breathing techniques. That day, my pace first entered the 6-minute range. Later, I consciously learned from others how to run and improve my pace. With increased mileage, my speed also improved, and now I occasionally enter the 4-minute range. So, these 5 years, fortunately, I have persisted in running and continuously improved.

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It took me 4 years to go from a novice runner to achieving results.

I know I have always had a competitive spirit, and I know many female runners are better than me. But so what? I just want to achieve results!

When I started running, I didn't expect much, let alone results. But when I started participating in offline races, standing on the track, I wanted to give my all and achieve results.

My first award was at the university sports meet. In 2017, my first year at the sports meet, I was out of practice due to winter gym sessions and was defeated, finishing third and suffering post-race vomiting and diarrhea. That day, I vowed to be first next year. In the 2018 sports meet, I was first. This year, I am still first.

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Besides the university sports meet, competing with female runners outside the university excites me more. In two 10-kilometer races, I finished seventh once and fourth once. On the day I finished fourth, standing below the podium, I silently told myself that next time, I would stand on that podium!

In 4 years, I started achieving results, so wait for me in the future!

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It took me 4 years to go from my first half marathon to a full marathon.

People are inherently greedy. After running 5 kilometers for the first time, I wanted to try 10 kilometers. After running 15 kilometers, I wanted to try a half marathon. After running a half marathon, I naturally wanted to try a full marathon.

So, after running over 10 kilometers, I ran my first half marathon on the track without any experience. Due to a lack of channels and knowledge on how to participate, and with my undergraduate school in Ya'an not hosting such events, marathons were not as common as they are now. So, after 3 years of running, I participated in my first offline half marathon in Qingdao in 2017, finishing with a time of 1:56.

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I never attempted a full marathon because I knew it was more than just two half marathons combined; it was a challenge against oneself. I always felt unprepared. In the 2018 Qingdao Marathon, I knew the time had come. Since the Qingdao Marathon was right at my school's doorstep, I could avoid the hassle of travel and compete in a familiar place, eliminating many unfavorable factors. So, I registered for the full marathon. Before the full marathon, I ran 30 kilometers for the first time, which gave me confidence. Thus, in my first full marathon, after accompanying a wheelchair athlete for 10 kilometers, spending 1 hour and 21 minutes, I chased hard and finished with a time of 4:36.

After 4 years of running, I finally became a full marathon runner!

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It took me 4 years to go from an ordinary runner to a half marathon pacer.

Being a pacer is something many runners aspire to, and I am no exception.

My first time as a pacer was an opportunity given by Codoon. It was also the only marathon outside my province that I participated in—the Beijing International Long-distance Running Festival Beijing Half Marathon. As a student, due to time and money constraints, I rarely participated in out-of-province races. The Beijing Half Marathon was my first. If it weren't for being an official pacer, I wouldn't have spent money on travel and accommodation to participate. Close to the race, I even considered giving up because the travel and accommodation costs were a burden for me.

I love running, but I usually don't spend much money on it to avoid burdening my parents. So, I saved up for race fees myself. However, I felt that being an official pacer was a responsibility, and I couldn't give up on it for personal reasons. So, close to the race, I booked my tickets and arranged to stay with Sister Na. I'm glad I went; otherwise, I would have regretted it because some things can't be bought with money.

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The first time, I was just a novice and needed much improvement. The second time as an official pacer was at our Qingdao—Qingdao Maritime Marathon. This time, I truly experienced the significance of being an official pacer. Along the way, we encouraged runners, helped them maintain a steady pace, and motivated them to persevere. In the end, a group of us sprinted to the finish together! After the race, many thanked us, saying, 'Thank you, pacers, for bringing us to the finish line.' At that moment, giving up my pace and results was all worth it.

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It took me 1 year to go from a half marathon pacer to a full marathon pacer.

Being a full marathon pacer is my ultimate goal.

Although I only have one full marathon experience, I am not worried about fulfilling my responsibility. The Qingdao Marathon course has many uphill sections, and over the past two years, I have become familiar with all the routes. I believe I can handle this responsibility. Moreover, the Qingdao Marathon is a partner in my growth; we have witnessed each other's progress. My first half marathon was at the first Qingdao Marathon, and my first full marathon was at the second Qingdao Marathon.

This year's Qingdao Marathon started on Youth Day, May 4th, at May Fourth Square. As a new generation of youth, I felt I had to do something for it. So, for the third Qingdao Marathon this year, I registered as a full marathon pacer.

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Time is mischievous; it always gives you extra rewards when you least expect them. I was assigned as a 5:30 official pacer, starting with a pace of over 7 minutes per kilometer.

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The Qingdao Marathon official pacers only cover the full marathon, so we also took on the task of pacing half marathon runners. Before the race, Sister Zhang Chao, an experienced pacer in our group, carefully assigned us a 3-3-2 formation to avoid blocking other runners. I printed out the pace chart, brought my Huawei fitness band, and ensured we completed the task. We maintained a steady pace every kilometer and calibrated every 5 kilometers. Despite the slow pace, physical fatigue, and steep slopes, our 5:30 pacer group never stopped to walk.

The Qingdao Marathon course caused many out-of-town runners to collapse. We encouraged them to jog slowly, reminded them of upcoming uphill sections, and urged them to persevere and replenish in time. We did our best to help more runners finish safely.

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Running at a pace of over 7 minutes per kilometer again, I initially felt no familiarity, only strangeness and slowness, with my feet starting to hurt. The inertia caused occasional acceleration, but thanks to reminders from Brother Che, Sister Xiaoguo, Sister Chao, Sister Qingqing, Brother Tao, Sister Xian, and Sister Ning, I gradually found the initial familiarity. Slowly, the pace of over 7 minutes per kilometer became smoother. Finally, our 5:30 pacer group collectively crossed the finish line in the countdown, successfully completing the task.

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The 5.5-hour race was honestly not enjoyable, and the 5.5-hour sun exposure made me darker, with my phone's battery dying after 5.5 hours. But the feeling of running together with a group was really great! This experience truly made me understand the responsibility and difficulty of being an official pacer. Pacers are not just glamorous in photos; they give up their pace and results and can't sprint to the finish line.

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Epilogue

Five years have passed quickly, but time has remembered my persistence and efforts, transforming me today!

Weight. From 120 pounds 5 years ago to 104 pounds today, my weight has remained stable over the years.

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Appearance. From the vitality of 5 years ago to the still vibrant me today, my photo album is still full of smiling pictures.

Studies. From an undergraduate who never received a scholarship 5 years ago to a master's student with first-class and Chunhua scholarships today, I always knew that studying and running are interconnected.

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Inner self. From a person who used to do things with a three-minute passion 5 years ago to someone who can proudly say today, I can persist!

The luckiest thing for a person is to persist in what they love and love what they persist in. I am very fortunate to have started and fallen in love with running at a young age. So, if I want to be even luckier, I must continue to persist! I will, because I am Xiaowei, striving hard, and Xiaowei will always strive hard!

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Start Your Marathon Training Journey

With RunBox app, you'll get:

  • GPT-4o powered personalized training plans
  • Daily training guidance and feedback
  • Nutrition and recovery advice
  • Real-time progress tracking

Download RunBox now and let our AI coach create your personalized marathon training plan!

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