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

【star show】 running community ronald cheng, became hokaoneone coach in 5 years

"How bad can things get?"

Whenever I face anxiety, I think back to my marathon experiences. No matter how difficult something is, it will eventually come to an end and return to normalcy.

So no matter how many problems arise, just face them one by one. They are all experiences, and there's no need to take the setbacks too seriously.

After all, all experiences start in ignorance, persist in seriousness, struggle in fervor, and return to normalcy.

—Preface

My name is Ren Jiebo,but more people actually call me Guai Guai. After I became a coach, some started calling me Coach Guai. No one really knows why they call me that, but they don't dare to ask. They just follow what others do, and I understand this mentality. (Voiceover OA: That's not true, Brother Guai. We also call you Luwan Zheng Zhongji.)

I started running marathons in 2014 for the same reason. I had no grand vision or lofty goals. I saw others running marathons, so I joined in. It happened to be a good way to pass the time, and it was convenient to do.

Seeing everyone say that life should include a full marathon, and since I lived in Shanghai, I signed up for the Shanghai Marathon, which was close to home. I started preparing for it.

In September 2014, I ran 36 kilometers.

In October 2014, I ran 44 kilometers.

In November 2014, I ran 70 kilometers.

Like most runners, I prepared seriously for the Shanghai Marathon. On the day of the race, I enthusiastically sat in front of the TV and watched as a spectator for three minutes.

The reason I chose to be a spectator instead of running was that I believed the support from people clapping on the sidelines was what kept runners going. That encouragement and kindness are what motivate runners to push through fatigue. It's remarkable.

Of course, it was also because I didn't get a spot, and the police stopped me from entering to run. Also,at that time, I probably couldn't even be called a runner.

Running in the neighborhood at an average pace of about five minutes per kilometer, I wonder now if that's what others meant when they said I had talent. Does everyone have talent?

I don't know.

I didn't know why I was running or what talent was. I knew nothing about running when I started.

I am who I am, the ignorant me who didn't get a spot in the Shanghai Marathon. I immediately signed up for the 2015 Wuxi Marathon, directly for the full marathon without considering the half marathon.

It's not that impressive; it's just a case of the ignorant being fearless.

Of course, even though I say that, I did prepare... somewhat.

In January 2015, I ran 59 kilometers.

In February 2015, I ran 117 kilometers.

In March 2015, I ran 154 kilometers (including a 42-kilometer full marathon).

There's no such thing as a running god. When many people run for a long time and run fast, they become gods.

Once ordinary people become gods, they think anything over four hours isn't a marathon. Fortunately, I've always said I don't care about my time. There's a reason for that—I've seen a lot in life.

After finishing my first marathon in 5 hours and 46 minutes, I was completely crippled, basically walking on one leg while the other was useless. I don't remember when I recovered. During the time I was limping, I completed my life's marathon and earned the nickname "Guai Guai."

I successfully got a spot in the 2015 Shanghai Marathon.

My mileage increased from over 100 to over 200, and I achieved a big personal best in the Shanghai Marathon, running around 3:34 or 3:33. It was a pretty good result at the time.

But there's no such thing as overnight success; it's all about accumulating effort.

There's no such thing as innate talent; it's all about reaping the rewards of hard work.

During that time, my routine was to go out at 3:27 AM, probably waking up at 3 AM to eat. By the time I finished running around 6 AM, the sun was already up.

Motivational quotes depend on how you perceive them. Some people get sick of them quickly, but I'm the type who not only finds them nutritious but also wants to flaunt them in front of you.

Because of this experience, I believe running is the most rewarding activity for the effort you put in.

You don't need to overthink it. Just focus on taking one step at a time. If you train well, you'll see results.

Of course, looking back now, it feels a bit like it's easier said than done.

But people fear putting in effort without seeing results. The worst thing is when your efforts are in vain.

My goal was the Shanghai Marathon, but I was afraid of failing, so I chose a nearby race in Nanjing. (One of my students is from there, and he invited me this year, but I declined, haha.)

I remember that year's Nanjing Marathon being very cold. I don't remember much else, except that I also failed.

Yes, I failed, running around 2 hours and 53 minutes.(Voiceover: Can I hit you?)

The ancients said that traveling thousands of miles is better than reading thousands of books. Even though I haven't read many books, I understand this principle.

For example, after that race, I realized that effort does pay off. Even if you fail later, as long as you keep going, you'll reach the finish line and achieve your own results.

That was my first time breaking three hours, running 2:53, and I think I placed 30th.

Then I remembered that this race was meant to build my confidence for the Shanghai Marathon, so I ran 2:49 in the Shanghai Marathon.

Basically, I can conclude thatthe difference between failing and not failing for me is four minutes.

By the end of 2017, I was becoming more serious. I don't know about talent, but I do know I was serious.

Don't try to persuade a man to give up on being faster, stronger, and higher, just like you wouldn't persuade a woman not to buy lipstick.Don't bother; you can't persuade them. Only doctors and wallets can.

In 2018, I aimed to run sub-2:40, with my goal still being the Shanghai Marathon.

But due to training, work, and meeting someone named Squid, I fell far short of my goal, running 2:45 and feeling a bit disheartened.

After the race, I kept reflecting. I didn't run well mainly because of my frugal mindset. The day before the Shanghai Marathon, Squid invited me to dinner, and he treated me to hotpot.

I said, you shouldn't eat like this before a race; it can cause diarrhea. He said, we're already here.

Many things are ruined by"we're already here."As he wished, Murphy's Law took effect, and I did get diarrhea.

But do you think that's bad? Misfortunes never come singly.

When setbacks come at the right time, they are like a starting block in a track race, not a stone in your path. When they come at the wrong time, they are like a meteor.

In December of the same year, the weather got cold, and I kept spitting during training. I thought I needed to quit smoking, but I didn't think about being sick. Later, I had a rapid heartbeat, my heart was pounding all day, and I lost about 10 pounds. Even eating six or seven meals a day, I was still losing weight.

I told my friends about it, and they all asked, "What kind of illness is this? How did you get it?"

In the running community,people inside the circle care about how fast you run, while people outside the circle care about how you lost weight.

Only family cares if you're running yourself into illness.

I finally took the time to go to the hospital for a check-up, wore a 24-hour Holter monitor, and after a few months, it turned out my heart was fine. I was puzzled.

Could it be that I was tired of running?

At that time, I couldn't even run at a five-minute pace, and later, even a six-minute pace was exhausting.

I participated in a 30-kilometer trail race and finished in over 10 hours. I really wanted to cry at the finish line; how could it be so miserable?

You have no idea what's happening to your body. Later, I went to the hospital and told the doctor that I had suddenly lost a lot of weight and couldn't even walk.

The doctor said my complexion didn't look right, and I immediately thought of tumors. Then came the tests, blood draws, and more blood draws. After a day of tests, they found liver issues and thyroid problems, but no tumors. I was somewhat relieved, but still a bit anxious about the tumor report.

Diagnosis:Hyperthyroidism.

Thyroid hormones promote metabolism and oxidative reactions in the body. Increased metabolism requires more food intake; enhanced gastrointestinal activity leads to more frequent bowel movements. Despite increased food intake, enhanced oxidative reactions lead to weight loss; increased heat production causes heat intolerance and sweating. Some patients may have low-grade fever; increased thyroid hormones stimulate the sympathetic nervous system, causing palpitations, tachycardia, insomnia, irritability, and even anxiety.

If hyperthyroidism is not properly treated for a long time, it can lead to hyperthyroid heart disease.

Me:Doctor, how long will it take to get better?

Doctor:For a young man, 1-2 years shouldn't be a problem.

At that time, I heard it as,For a young man, living 1-2 years shouldn't be a problem.

Me:????

Me:Is there a quicker way, like surgery?

Doctor:Of course, but it will likely result in hypothyroidism, requiring lifelong medication.

Me:????

I eventually chose medication and gradual recovery. My indicators improved quickly.

Regarding recovery, your body is the best gauge. Last week, I ran a 5K with my students. The pace, rhythm, and heart rate didn't matter; what mattered was that I could laugh at others again.

Barring any surprises, recovery is a long-term project, whether physical or psychological. It will take a long time.

Of course,for someone as talented as me,my "long" time might be different from what you think. I might suddenly appear ahead of you and laugh at you. I won't give up, whether it's running or showing off.

I am Ren Jiebo. I don't rely on talent; I rely on seriousness and a bit of passion.

Article written by: @Shen Wuzei

Article protagonist: @BY-Ren Guai Guai

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