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?
- Personalized Assessment: Based on your running experience and fitness condition
- Smart Adjustments: Training intensity optimizes automatically with progress
- Scientific Pacing: Based on your target finish time
- Injury Prevention: Reasonable intensity progression to avoid injuries
fiercely defending my dreams four lord dorje yading races
If you have a dream, you must protect it.
My dream is simple: I hope I can keep running!
I remember on the way to Yading, my uncle drove us there. He said to me: If you don't win the championship this year, don't run anymore. Go back home and do farm work!
My uncle's words put a lot of pressure on me! I've been running for three years and never won a championship. What if I don't win this year? Should I give up my dream? I am not willing to give up so easily!
No sponsors, no financial support, everything relies on sheer determination!
I don't know how other runners persist in their dreams. I only know it's very hard for me. Coming out of the mountains is so difficult. The bustling world feels so out of place for me. I just want to protect my small dream, even if it takes all my strength.
To run this race well, I even gave up the VK challenge, just to conserve my energy!
Before the race, I promised Codoon to help set up the route markers. It was tough work, but I thought of it as pre-race training. The Codoon staff were very kind to me, treating me like a brother and arranging accommodation, saving part of my budget.
However, this year's route marking was a bit tricky. We set up the markers the day before, but it snowed heavily the next day, covering most of the markers. Worried that runners might get lost, the race director came up with a solution and arranged for a local uncle to help us carry stakes and re-mark the route.
Moreover, because Codoon didn't provide us volunteers with work permits or certificates, every time we entered the scenic area, the staff asked us to buy tickets and show work permits. Even though the staff knew me, they still insisted. It was very frustrating. I almost cried when I got on the electric car.
How can they be so unreasonable!
After all the back and forth, fortunately, there were two days to rest before the race. I was very nervous because there were many elite runners this time, and I hadn't run since an injury last month. I had to withdraw from the 80km race at Chaigutangsi at the 35km mark due to foot pain. I was worried I wouldn't be able to run in Yading.
I saw a doctor and had acupuncture, but it didn't improve. Every day, the first thing my wife Zhuma asked was: How does your foot feel today? Does it still hurt?
Many local volunteers helped set up the route markers!
The day before the race, my uncle and family wanted to come to Shangri-La Town, but they couldn't make it. I left my watch charger at a restaurant in Daocheng, and my uncle asked a friend to bring it overnight. Since the race started at 3:30 am, after dinner with friends from Kailas Trail Running Team, my wife and I went back to the hotel early. I was too nervous to sleep, and the friend with the charger arrived around 11 pm. I ran over two kilometers to get it and back, totaling four kilometers. By the time I returned, it was almost midnight, leaving little time to sleep.
I couldn't sleep, too nervous, worried about my foot injury, my performance, and the weather!
Race Day:
The alarm went off at 2 am. I got up carefully to avoid waking Zhuma, dressed, and packed. I had bought some tsampa the night before but felt nauseous after eating it. Worried about disturbing Zhuma's sleep, I left the hotel early and met my brother Zhongyong for beef noodles. He was also too nervous to eat. We shared one bowl and gave the other to a friend.
At the starting point, after gear check, I went to the arch. I was extremely nervous for the first time. This is Yading, my hometown, with familiar faces, family, and friends. I wanted to do my best and not let anyone down, including myself!
Starting Line:
At the start, the first three kilometers on the road were at a pace of over three minutes per kilometer, but I still couldn't catch up with Guan Yousheng, a marathon expert. I couldn't keep up with him as I am slower in marathons.
Injuries from setting up route markers.
Cp1-cp5:
At the first aid station, I entered with Guan Yousheng. I ate a banana, drank some water, and quickly left, racing against time.
After Cp1, we started entering the mountains, mostly gentle slopes. To save time, I didn't wait for the wooden bridge at the stream and waded through the water, soaking my shoes and socks.
At Cp2, I heard Guan Yousheng was about ten minutes ahead of me. Before Cp4, there weren't many climbs, so I didn't have much advantage. I ran hard. Many volunteers were locals, but to conserve energy, I didn't greet them and just focused on running.
At Cp3, it was a road section. I still couldn't see him. Marathon experts truly live up to their reputation! I was very impressed and thought I should train more on road running.
No rest, no distractions, I just wanted to run faster and catch up with the runners ahead.
Finally, at Cp4, I saw him climbing a hill on the opposite mountain.
At Cp4, I drank some water, took three small tomatoes, and left the aid station. I finally caught up with Guan Yousheng during the climb. He seemed to be suffering from altitude sickness. We climbed together to the VK pass, a 1000-meter ascent over 6km, almost vertical. We both struggled, giving it our all. My heart and lungs felt like they were about to explode. Being a highlander, I fared slightly better without obvious altitude sickness, but he was clearly suffering.
We entered Cp5 together. I usually don't eat energy gels, but I had one at Cp5 because I wanted to win. At that moment, I pushed myself.
I gave him two energy gels, and we left the aid station together.
Cp6—cp7:
A big downhill section, we ran together. He was also very good at downhill running, and I conserved my energy while running with him.
I reached the aid station first, and he followed closely.
We left the aid station together, heading for the big climb to Milk Lake. He couldn't keep up due to altitude sickness, so I climbed ahead. To save energy, we didn't talk much. I listened to music to distract myself and gradually took the lead. The climb was tough, but I didn't feel too exhausted. The wind was strong at the pass, and it was very cold. I wore the gloves Zhuma gave me (I lost mine, so she gave me hers).
At Milk Lake, I saw Xiao Luo catching up. I didn't want to look back to see how close he was because it added too much pressure. I just ran forward as fast as I could.
Cp7:I ate an energy gel, some fruit, drank water, and didn't dare drink Red Bull. I left the aid station, temporarily in the lead. At the top of the pass, the route was very familiar. I had been there countless times. I ran hard on the downhill, but without the sun, Xiao Luo quickly caught up. Before reaching Cp8, I felt he was very close.
Cp8:
At Cp8, Xiao Luo was only a few hundred meters behind. I ate a banana, skipped the energy gel, and set off again. Another climb, crossing the pass, no wind, no sun. I don't remember the weather, just focused on running.
Crossing the pass, I wasn't too tired and could take big strides. I wanted to save energy for a fast downhill run. The route was familiar, a path Zhuma and I had taken before. I missed her. At the pass, the race director of Skyrunning was there, cheering me on. I ran hard downhill!
Cp9:
At the aid station, I looked back but didn't see Xiao Luo. I ate an energy gel and a banana, then left. The volunteers urged me to eat more, but I felt nauseous and uncomfortable.
Leaving the aid station, after a meadow, I started the final climb. I climbed hard, looking back to see Xiao Luo also climbing. Seeing him catching up, I pushed myself to run faster. I almost sprinted downhill.(Borrowing a phrase from Coach Ma: Running like a mad dog is an apt description)
A big downhill, I didn't see Xiao Luo behind me. Ahead was a foreign female runner in the 32km race, about a kilometer away. I tried hard to catch up but couldn't.
I gritted my teeth and ran! I thought of nothing else. Exhausted, breathing hard, I remembered Zhuma telling me: Grit your teeth and persevere! So, I gritted my teeth and told myself to hold on until the finish line.
Getting closer to the finish line, I thought: It's almost over, almost over, finally almost over!
Finish Line:
Seeing the arch, I felt relieved and crossed the finish line.
My uncle, brother-in-law, and cousins were waiting for me at the finish line. My uncle was very excited, hugging me. They gave me a khata.
I only wanted to bow to the sacred mountain, bowing three times. I prayed for the safety of all runners. I finished, but many others were still on the course.
Four years, the first year I finished seventh, the second year I finished third, the third year I finished third again. This is the fourth year! My uncle said if I didn't win this year, I should stop running!
No!I love running. I will run with all my might. Finally, in the fourth year, on my hometown's land, I won the championship for the first time! I will protect my dream.!
The scenic area staff, locals, many Codoon staff, and former colleagues were very happy, surrounding me, helping me relax and massage. They congratulated me and chatted with me!
Taking you home is the real finish line:
After relaxing, Zhuma was still on the mountain, still on the course. She was suffering from altitude sickness and her period. She must have been in great pain. I checked the backend and saw she was still at Cp4.
I called, but there was no signal. Later, Zhuma called, saying she was crossing the pass and her waist hurt a lot!
When I got through, Zhuma asked me to pick her up. But my foot hurt, and I didn't want to go. I said I would wait for her about a kilometer away. She was very upset, saying I was selfish!
After the awards, I went up the mountain to meet Zhuma!
The sun was so bright, the sacred mountain so majestic and mysterious, everything was so good.
For the first time in four years, the weather was so good. I prayed it would stay that way so the runners still on the course could finish safely!
The finish line is not the arch; the real finish line is getting home safely!
Picking up Zhuma and taking her home is our real finish line!
Zhuma always picks up any trash she sees.
Thanks to the Yading Scenic Area for their past support and help.
Thanks to my uncle, cousins, grandmother, mother, and family for their care.
Thanks to my wife Zhuma for defending my dream with all her might.
Thanks to all friends who supported and followed me.
Special thanks to Kailas Trail Running Team for providing equipment and saving budget costs.
Thanks to the unyielding me!
——2019.05.07
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!