20-Week Marathon Program for Women | RunBox AI

Published: 2017-11-16 08:07:34

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 girls super athletic



We need to hear the wind blowing through the canyon to know it is the wind,

We need to see the white clouds floating over the mountains to know they are clouds,

We gather together because of running to know this is love,

We also need to run marathons together to know that running marathons is also because of love.


I am Gong Zheng (Codoon ID: Rose Gong), 20 years old, in the prime of my youth, and I love running marathons.




I love running, I want to run marathons.


To be honest, I was initially reluctant to say 'I love running marathons.' At most, I was just a girl who loved running, let alone participating in any events.


Codoon Running Girl changed me. Becoming a champion, all I can do is keep moving forward and prove myself.



'On September 24th, Beijing time, the Datong International Half Marathon concluded. This was Datong's first international marathon event, featuring a half marathon (21.0975 kilometers) and a mini marathon (5 kilometers). Over 8,000 participants from around the world competed.


After intense competition, the top three in the men's group were all taken by Ethiopian and Kenyan runners. The women's champion was Ethiopian runner Fantu Zewude Jifar with a time of 1:14:54, and the runner-up was also Ethiopian, Addisalem Belay Tegegn. Notably, Gong Zheng from Hohhot, Inner Mongolia, China, won third place in the women's group.'


When I saw this report, I suddenly realized that all the efforts I had made were meaningful. Only by striving forward and constantly improving myself can I live up to everyone's expectations. This is my motivation to move forward!





First marathon, safely completed


Hangzhou is a beautiful place that leaves a lasting impression after just one visit, with its picturesque lakes and mountains. During my days in Hangzhou, I not only met some running friends for the first time but also ran around West Lake, unlocking the legendary Rose of West Lake. Most importantly, I completed my first full marathon, and only then did I have the confidence to call myself a marathon enthusiast (sneaky smile).



(Special thanks to the photographers along the way: Fat Little Boy, Sandwich Sister, and Ten Thousand Meters)


The days in Hangzhou were relaxed and pleasant, but the race was incredibly tense. I have always had a sense of awe for full marathons, including half marathons. I hesitated for a long time before signing up for each race, and even after long preparations, I was still extremely nervous. I am not a natural or competitive runner. I considered myself not strong enough to run a full marathon. Starting in October, I gradually ran three distances of around 25 kilometers, which felt okay, but during the last 30-kilometer run, I experienced severe muscle soreness in my hips and legs for the first time. Moreover, I didn't put on extra clothes immediately after the run, and I caught a cold that lasted until the Hangzhou Marathon. Even though my monthly mileage before the marathon exceeded 200 kilometers, I rarely ran long distances, so I lacked confidence.


As expected, on the day of the Hangzhou Marathon, when my pacers wanted to push me to a 1:40 pace in the first half, I was devastated (my half marathon personal best is only 1:42, and that was on a good day). Although we had communicated that finishing the first marathon safely was the goal, my pacers ran too fast, causing me to walk and stop frequently from 16K to 23K before I regained my strength. In the second half, I ran slowly and told myself, 'Finishing safely is good enough. As long as I don't get injured, I can finish the race.'




When I reached the second half of the race, whether it was because the weather was perfect that day or the beautiful scenery along the Qiantang River, I felt more and more courageous to finish. The last 20 kilometers were surprisingly easier than I had imagined. The feeling of breaking through my limits was wonderful, and at that moment, I felt the sense of accomplishment in running marathons. I think I have fallen in love with running marathons.



Achieving a personal best, enjoying the race


From the gentle West Lake to the dazzling lights of the Bund...



Just like the slogan everywhere at the Shanghai Marathon, 'There's a speed called Shanghai,' this magical city attracts people from all over with its fast pace.

The day before the Shanghai Marathon, I accepted an invitation from the Shanghai running group to run 5 kilometers at the Bund with them. We set off at sunrise, running forward. The morning light made Shanghai vibrant, and the Bund was already welcoming tourists and runners from all over. The runners shone brightly in the sunrise, where history and modernity perfectly combined.



When we finished running and were about to leave, we met runner Xiong Xiong. Xiong Xiong took time out of his busy schedule to meet us, which was truly touching.


A brief introduction to Xiong Xiong, whom everyone probably knows 😁. After running with Xiong Xiong in Hohhot, I found him to be a very easy-going person with a strong inner strength. His goal is to run all over the country. This time, I saw Xiong Xiong at the 27-kilometer mark of the Shanghai Marathon, pushing a stroller and live-streaming while almost reaching the finish line. His time was 3:17, showing he is a serious and capable runner.


During the Hangzhou Marathon, I walked five or six kilometers, but in the Shanghai Marathon, although I kept a slow pace for the first 30 kilometers, each kilometer seemed to pass quickly, and I felt more and more like running. I noticed every scenery, including the French-style street corners and the cheering crowds. Every time I focused on the kilometer markers, I had covered much more distance than before. This time, I knew I had truly immersed myself in the marathon atmosphere and felt the joy and meaning of running marathons for everyone.




From the Hangzhou Marathon to the Shanghai Marathon, I deeply realized the difficulty of running a full marathon and understood the true meaning of marathons. I recognized my level and shortcomings. I am grateful for running 42.195 kilometers. My feet know the roads I have run. I am grateful for persevering to the end. You are stronger than you think. Believe in yourself, keep going, and good luck will come slowly.


After completing two back-to-back full marathons, I have thoroughly experienced marathons. I once heard many people say that a half marathon doesn't count as a marathon. Indeed, the distance of a full marathon is unimaginable and requires love, passion, and day-to-day persistence. After finishing my first full marathon, I didn't want to run anymore. After finishing the second one, I had the confidence to run more. The pace and performance will come slowly. Finishing safely is the most important thing.



(Beep~~ Finally, here are my results from the Shanghai Marathon. I slightly broke my personal best. Although it's still slow, it gave me the courage to run a full marathon 😊)





I am very happy as I finish writing this article. At the age of 20, I have found a sport I love and can pursue. I am already very satisfied.


Sports have shaped my body and my life. The sense of time beyond motivation has become my weapon, allowing me to conquer any difficulty and face more challenges. I don't expect sudden good luck; I only hope that my efforts will eventually pay off.


I am Gong Zheng, 20 years old, and my future is on the road of running.






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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