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

will running into garbage sorting during a marathon affect your pb

Presumably, everyone has heard about it. Recently, you must be a bit nicer to your relatives and friends living in Shanghai because they are alltormented by the same thing—garbage classification.

On July 1st,Shanghai officially entered the era of mandatory garbage classification.Thisis no joke:

This has led everyone todiligently study garbage classification. Let's understand and memorize together:Dry things are not necessarily dry waste,Wet things are not necessarily wet waste,What you think is recyclable may not be recyclable waste...

Butmany people have expressed:Thisis really too difficult!After watching countless garbage classification tutorials, they are still confused when it comes to actual operation. They might even have to face the soul-searching question from an auntie: What kind of garbage are you???

Seeing this, many runners start to feel fortunate: At least I'm not in Shanghai... But, don't be too happy too soon. Subsequent new garbage classification regulations will also be implemented in some cities nationwide. Look at the list below, is your city on it?

Beijing, Tianjin, Shanghai, Chongqing, Shijiazhuang, Handan, Taiyuan, Hohhot, Shenyang, Dalian, Changchun, Harbin, Nanjing, Suzhou, Hangzhou, Ningbo, Hefei, Tongling, Fuzhou, Xiamen, Nanchang, Yichun, Zhengzhou, Jinan, Tai'an, Qingdao, Wuhan, Yichang, Changsha, Guangzhou, Shenzhen, Nanning, Haikou, Chengdu, Guangyuan, Deyang, Guiyang, Kunming, Lhasa, Shigatse, Xi'an, Xianyang, Lanzhou, Xining, Yinchuan, Urumqi.

If not yet, I want to remind runners that you can't avoid it when you go to these cities to run marathons. Furthermore, if garbage classification is implemented during the marathon, will it affect your PB (personal best) plan?

Come on, I decided to give everyone a test. If you can answer more than 6 questions correctly, you pass. With some effort, PB is still possible; if not... well, I suggest you change cities to run~

--------Start the test--------

·Thereis half an hour left before the race starts. Do some warm-up exercises to avoid injuries during the run, drink some water to hydrate, and take a salt pill. At this time, the water bottle in your hand will have the following two situations:Please answer how to classify the garbage in the following two situations.

1. A bottle that still has water in it

2. An empty bottle

   @LuckyMommygives you a clue

【Correct answer: For a bottle with water, pour out the water and put the bottle in recyclables; if it's an empty bottle, put it directly in recyclables】

·Afterrunning 5km, you reach the first supply point. A volunteer hands you a paper cup, one with mineral water and one with an energy drink. After much hesitation, you take a banana. Please answer:

3. Which garbage bin should the banana peel go into after eating?

【Correct answer: Banana peel—wet waste; banana peel belongs to fruit peels and other kitchen waste, which should be classified as wet waste】

·Withthe cheers from the cheerleaders and the special supplies handed over by passersby, you enthusiastically reach the 10km station. Beep~ Take a photo and check in! According to the distance, it's time for an energy supplement. You take out an energy gel and grab a cup of water from the supply table. Please answer:

4. What kind of garbage is the packaging of the energy gel after eating?

5. Which garbage bin should the paper cup go into after drinking the water?

【Correct answer:Energy gel packaging—dry waste; disposable paper cup—dry waste (common mistake); dry waste, also known as other waste, refers to other household waste except recyclables, hazardous waste, and wet waste.】

·Thejourney is halfway through. Apart from a slight discomfort in the shin, everything else is fine. Fortunately, you have a patella strap. Just in time, there is a volunteer with a medical kit by the roadside. Go get some spray to relieve it. After spraying twice, the spray is gone. Fortunately, you have a spare, and the volunteer immediately replaces it with a new one. Please answer:

6. What kind of garbage is the used medical spray?

【Correct answer: Medical spray—hazardous waste】

·Aftera long downhill tunnel, you have to go up the bridge again. At this moment, you are already close to exhaustion. A cooling zone appears 1km ahead, so you take a water-absorbing sponge in each hand to cool yourself down. Please answer:

7. Which garbage bin should the sponge used for cooling go into?

·Ina relatively smooth situation, with a limping leg, you finally reach the finish line. With a medal around your neck, you take the finisher's bag handed over by the volunteer. You open the finisher's bag and pack the items inside with the race pack:Mineral water, sports drink, small bread, disposable raincoat, salt pill, energy gel, promotional materials, race bib...

【Correct answer: Sponge—dry waste; this is also a common mistake. Many runners think it is wet waste. Remember, wet waste refers to kitchen waste】

8. What kind of garbage is the uneaten small bread?

9. What kind of garbage is the expired energy gel that you didn't use this time but plan to use next time?

10. What kind of garbage is the race bib?

【Correct answer: Uneaten small bread—wet waste (kitchen waste); expired energy gel—gel is wet waste, packaging is dry waste, be sure to separate the packaging before discarding it~; race bib—dry waste】

*Some images are sourced from the internet. Please inform us to delete if there is any infringement.

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

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