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

the most grueling hong kong horse legends crossing the seas to race you

I've been to Hong Kong many times, but this is my first time coming here for a marathon. The Hong Kong Marathon, known as the most challenging course in Asia, is also the closest overseas marathon to mainland China, and it will give me a different memory.

This is my fourth half marathon as a runner who trains by participating in races for a year. After completing my first full marathon, I regretted only signing up for the half marathon in Hong Kong. The full marathon is truly tough but also incredibly joyful.

Running a marathon under the guise of 'eating, drinking, and having fun'.

A few days after the Hong Kong Marathon registration opened, several members of our Fun Running Group coincidentally signed up. We created a small group to plan our 'eating, drinking, and running' trip to Hong Kong (actually, it's just an excuse to eat, drink, and shop, hahaha).

Everyone has different goals for running marathons. Some aim for the podium, some for the prize money. I, for sure, am here to 'enjoy the race.' Let others chase the results and personal bests; I am only responsible for taking beautiful photos and being a minor 'running circle internet celebrity.' Exploring different cities, countries, and courses.Experiencing different sceneries, atmospheres, and local customs, allowing different marathon cities to refresh my memories and leaving my footprints in more places.

I've been here before.

On the 19th, I got up early to check in at the airport. For three days in Hong Kong, I didn't plan to buy much, so I just packed a backpack. I chose my own airline, 'World-Class Taste, Oriental Charm'—China Eastern Airlines.

China Eastern Airlines not only has my favorite ice cream but now allows mobile phones to be used in flight mode throughout the journey. I was thrilled to experience this latest flying experience.

The first thing I did after landing was to take the A21 double-decker bus to pick up my race packet.

Since it was Friday, there were fewer people. Even without a pick-up slip, I didn't have to queue and could get my packet easily (those with a slip could use the fast track). However, they close early, and after 5 PM, you can't pick up the packet. I heard that on the last day, the zodiac medals in the race packets were all gone. It's a bit disappointing not to get a medal for the half marathon, and even more so if you don't get the zodiac medal. So, future marathoners, pick up your packets early before eating and drinking.

'Run' back the way you came.

Before coming to run the Hong Kong Marathon, more than one person told me that the course is tough, with 'three slopes and three tunnels.' Even experienced runners said the course is boring. The Hong Kong Marathon starts in waves with 70,000 participants, the earliest wave starting at 5:45 AM (which means elite runners finish while I'm still asleep at 8:30 AM). The excitement of shopping the day before kept me up until 11:30 PM taking photos.

I woke up at 6 AM, too sleepy to want to race, just wanting to sleep in. But since I signed up, I had to finish it even if I had to crawl. After washing up and putting on my full Li-Ning gear, I groggily set off.

My hotel was close to the starting point, so on the way there, I saw many runners already starting. I got excited seeing the crowd.

The first few kilometers were really hard to move. With 70,000 runners, it was foot-to-foot. Since I'm a leisurely runner, I wasn't aiming for a time; enjoying the course is what I love the most! (Besides, you can't run fast even if you want to!)

Along the way, there were few people except at the volunteer supply stations. I found the course to be quite quiet and serious, but many enthusiastic volunteers kept cheering 'ga you, ga you.' Usually, I run, play, and take photos, but as I ran further, I wanted to run this race seriously, to be a serious runner (even though I wasn't dressed seriously).

Around the 13K mark, there was a long tunnel. Seeing it made me so excited that I stopped to take a photo, but my left iliotibial band started hurting badly. I sprayed some medicine on the roadside before continuing. The flat sections were fine, but the uphill parts hurt my knees badly when bent. The day before, Xiong Xiong said, 'Sometimes giving up appropriately allows for a better start,' but I was too excited to stop. I wanted to run and endure the pain.

When the half marathon turned back and met the full marathon, I was eating a banana. I thought I might see King Leopard, and when I turned around, I really saw him running towards me. I excitedly shouted, 'King, King, King Leopard!' Unfortunately, I didn't get a photo with him. From the Shanghai Marathon to the Hong Kong Marathon, we still haven't taken a photo together. Remember, someone is waiting to take a photo with you...

Here's a back view for you to imagine. See you at the Xi'an Marathon.

Thank you to myself for every effort I put into running.

I don't know if anyone else likes to watch the various running styles and facial expressions of people on the course. I don't find it painful or sad; instead, I feel everyone is sincerely enjoying and experiencing the course (I really want to be a course photographer someday). Also, there are quite a few handsome guys on the Hong Kong Marathon course (fangirl face...).

Although we should have sportsmanship and not give up easily; if your body really feels uncomfortable, stop and don't push yourself.

There are many marathon opportunities, but life is only once (life is more important...). Ensure you finish safely, know your limits, and be responsible for yourself and your family.

The course may be boring, but it's suitable for serious runners. As a pseudo 'serious' runner, I put on my headphones and seriously enjoyed this boring course.

In the last 5 kilometers, there were more and more people and photographers. Seeing iYunDong made me want to give a big hug (though none of the photos included me). The last 5 kilometers were the happiest for me. The more people, the more excited I got. It felt like it ended before it even started.

This marathon had a different meaning for me. Experienced runners said the course was boring, but since I got in, I decided to go. Life needs different experiences to gain more insights. After all, Hong Kong is part of China, so no matter how tough the course is, I still wanted to run it. This time, draped in the national flag and wearing domestic brands, crossing the finish line made me feel proud to be Chinese. It was worth it!

Hong Kong Marathon Summary:

1. Not as tough as rumored.

2. The Hong Kong Marathon gave me a personal best.

3. Regrettably, I didn't see our Xun Xun's woman, Kenya Xu.

4. Lost my sunglasses.

5. Going back to prepare for the Xi'an Marathon.

5. I'll be back next year (full marathon... haha, your legs won't hurt).

Patience and perseverance.

Many people say I could quietly be a beautiful flight attendant, but I insist on becoming a marathon-running tough girl. Don't say, hey, I quite like the title 'marathon-running tough girl.' In the running circle, everyone calls me 'flight attendant,' and in my social circle, everyone calls me 'Tong'er.' In their eyes, I'm someone who dares to think, do, love, and act.

I entered the running circle at the beginning of 2017. It's been a year now. I'm someone without much patience, but I've always stuck with running. No one taught me or guided me; I've been injured and hit walls, but I've never thought of giving up. Many people say this flight attendant is quite bold.

I want to say, if I don't go crazy now, I'll get old.

In this era, 'looks' no longer represent 'vases.' There are always some girls around me who are not only beautiful but also capable and hardworking. Although I don't mind being called an 'internet celebrity' (I'm a minor internet celebrity...), with some doubts mixed in, my life is defined only by me.

I also have goals, and I will work hard quietly. I want you to see my progress in every race. Although I run slowly now, there's a long way to go... Thank you to my friends who have always encouraged and accompanied me on the marathon road. When I doubted myself, you gave me firm belief. Thank you~

I hope to meet more like-minded friends on the marathon road and run different marathon courses together.

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                    If you also have your own story
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                    and want to share it with me
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                    or with others who love sports like you
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                    feel free to submit your story.
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                    My email is tougao123@codoon.com
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                    I'm on Codoon, waiting for your 'submission'
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                    *The copyright of this article belongs to the author. Unauthorized reproduction is prohibited.<br/>The article represents only the author's views and not those of Codoon; images are from the internet, please inform us of any infringement.
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