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

wang xiao deng: besides running i really can’t do anything else

"Every run is an unforgettable experience. After a night of running, I just want to say, I truly love running."

"This ultramarathon made me question my life!"

"I've been on Codoon for 426 days, with a total running distance of 7170 kilometers."

...

This is Wang Xiaodeng's athletic circle: running, and more running.

(Wang Xiaodeng's annual exercise data shows he runs an average of 17 kilometers per day.)

"Running laps on the track is a bit dull; running on muddy ground is more interesting!"

On December 9, 2017, at the Hangzhou Ultramarathon 24-Hour Gold Cup Race, Wang Xiaodeng won first place in the men's 12-hour individual race with a distance of 134.810 kilometers. He appeared a bit shy on the podium, but his face was beaming with a smile.

(Editor's note: The 2017 Hangzhou Ultramarathon 24-Hour Gold Cup Race included a 24-hour individual race, a 12-hour individual race, a 6-hour individual race, a 6-hour team relay race, and a 24-minute/1-hour guest experience race, with a total of 1200 participants. This is the highest standard, highest prize, and highest level ultramarathon event in China.)

On the day of the race, with an unsettled heart and uncontrollable excitement, the 2017 Hangzhou Ultramarathon 24-Hour Gold Cup Race was approaching.

At 7 PM, the race officially began. Wang Xiaodeng's 12-hour group was on the fourth track, with each lap measuring 422.37 meters, requiring 319 laps to complete the race.

According to the rules, runners must change direction every four hours to avoid the monotony of running in one direction for too long and to create some freshness. This also helps develop the muscles on both sides more evenly. Xiaodeng said that although running laps on the track is a bit dull, the flat rubber track is easier on the knees and ankles compared to concrete, making it relatively easier.

For the first six hours, he didn't consume any supplements, maintaining his energy by drinking a cup of water or a beverage every five kilometers or so.

The supply station was on the fifth track, offering hot water, cola, coffee, ginger tea, bananas, and oranges, as well as hot food like noodles and porridge. If you wanted to eat something, it was readily available. However, the restroom was a bit far, located on the inside of the track bend, requiring crossing tracks 1, 2, and 3 to reach it.

Around 2 AM, the temperature in Hangzhou dropped to near freezing, causing many runners to suffer from hypothermia, with some even dropping out of the race.

"I didn't want to run anymore either. Wearing shorts, I was shivering from the cold..." But not wanting to waste his efforts, having come all the way from Beijing and trained for so long, he gritted his teeth and continued running.

From 7 PM on December 9 to 7 AM on December 10, he never stopped running. When the race ended, he smiled and said, "Running on muddy ground is still more interesting!"

"Since you love it, why not keep running?"

In fact, he didn't start running or trail running from a young age.

He became connected to running at the end of November 2015, when he accidentally encountered a bike race in a park, which was actually a duathlon (10 kilometers of cycling and 5 kilometers of running). He participated with a playful attitude, and this was his first real exposure to running. Before that, he had never even run 5 kilometers.

After the race, an older brother approached him and said, "Since you like it, why not keep running?" Encouraged by him, Wang Xiaodeng joined the running community and quickly fell in love with running.

At first, he only ran 5 kilometers, gradually transitioning to 10 kilometers, then to half marathons and full marathons. How did he fall in love with trail running?

"Because I grew up in the mountains. As a child, I climbed mountains to go to school. I might have a special affection for the mountains and nature. I really like the mountain air, the sounds of birds, and the fragrance of flowers. I can quickly immerse myself in this environment."

Xiaodeng's first race was a trail race, and it was on snow, but he completed it smoothly and easily, experiencing the joy of trail running. He became thoroughly addicted to it. While others might see it as self-torture, for him, it was a challenge.

"Just do what you like, and don't care too much about what others think."

For him, trail running is more about enjoyment—enjoying the race and the personal challenge along the way!As 2017 comes to an end, Wang Xiaodeng has given himself a satisfactory report card.

2017 Dapeng Peninsula Ultra Trail 100 km group, 5th place

2017 Beijing Night Trail Challenge 50 km group, champion

2017 Beijing 100 Baoshan International Trail Challenge 100 km group, runner-up

2017 Youzhou Ancient Trail Ultra Trail 70 km group, runner-up

2017 Love Jiangshan Night Trail Run 42 km group, champion

2017 Chongli International Mountain Marathon Trail Race 50 km group, champion

2017 Tianjin Panshan International Trail Challenge 70 km group, champion

2017 Beijing Marathon PB 2:52

2017 Yihong Ancient Tea Road Wufeng Half Marathon, runner-up

2017 Imperial Capital 100 Ultra Trail 100 km group, champion

2017 International Star Trail Race 42 km group, 3rd place

2017 Hangzhou Ultramarathon 24-Hour Gold Cup Race 12-hour group, champion

Regarding his achievements, Wang Xiaodeng lightly said, "Just lucky." "In 2018, I will face more challenges!"

Finally, Xiaodeng offers three tips for trail running beginners:

1. For beginner runners, I think you should start with short-distance trail runs and gradually adapt to the ascents and descents. Don't assume that just because you run well on roads, trail running will be easy. Trail running consumes more energy.

2. Be sure to take mandatory equipment seriously; it can be crucial. I recommend having a backpack (a trail running pack is even better) to carry supplies and water. Choose shoes with good traction, and learn about the course's elevation changes beforehand to manage your energy well.

3. It's best for trail running beginners to race with a partner, especially for night races. Outdoor safety should always be the top priority.

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