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
running is like the brightest star in the night sky guiding my path to growth
Meeting Myself
I am Guo Jianli, 27 years old this year, from Shanxi. I have been running marathons for more than two years and have participated in nearly 50 races of various sizes. In the first half of 2019, I completed my goal of running ten marathons in ten weeks.
It seems simple, but running it is not that easy.
From Wuxi, Chongqing (4:15 pacer), Yixing (4:15 pacer), Wuhan, Beijing Great Wall Trail (30k third place), Qingdao (Huawei 4:30), Yuquanshan Trail (30k champion), Jinzhong (10th international), Yinchuan (4:30 pacer), Lanzhou (4:15 pacer), I completed all ten races by Lanzhou. When I decided to do this, I was unsure because there were too many uncertain factors. I had to force myself to be disciplined, to train, and to increase my running volume. To complete it, I had to avoid injuries. I couldn't indulge in food and drink, and I couldn't let myself get sick. I feared that all my efforts would be in vain. Especially as a pacer in several races, it was more nerve-wracking than the college entrance exam. In my spare time, I would read a lot of training knowledge and consult with some fast runners.
Running marathons back-to-back seemed like overindulgence to others, but looking at the plans on my calendar made me extremely happy. Departing on Friday night and returning home on Sunday night, these simple and joyful two days became my weekly anticipation. I looked forward to meeting everyone and the feeling of flying on the track. I never felt tired. I had to complete my work efficiently in five busy days, but I was so happy and never slacked off.
In these ten races, I am especially grateful to a beautiful and fast-running lady who accompanied me in nine of them. Only she knew about my goal. When I was registering alone, I was hesitant. One person, one trip, one marathon. After meeting her, everything changed. We crossed the finish line hand in hand in every race. When I was tired, she didn't abandon me. When I was about to break down, she took care of me. The only race we didn't run together was because she participated in the Dali 100km race organized by Lei Yueye and won the championship. I was glad I didn't go because I would have held her back.
What kind of friend is the best friend? A friend who sees through you and still likes you. That's probably us. Thanks to her companionship, I became more disciplined. If I wasn't disciplined, I would become lazy, and eventually, I wouldn't be able to run and would hold others back. I am grateful to the past me who pushed myself to work hard and to those who supported me on my path to success. Life is not just about the present; there are also poetry and distant places waiting for you.
Running helped me meet a better version of myself. The biggest change running brought me was psychological comfort. It made me no longer feel inferior, turned me into a child who loves to smile, taught me persistence, and made me more confident and disciplined. I developed abs and no longer envied others' collarbones.
It all started with the Qinhuangdao Marathon.
I remember my first marathon was the 2015 Qinhuangdao Marathon. I ran the full marathon, thinking of using a marathon medal as my college graduation gift. Having only run in college fitness tests, I didn't know what a marathon was. I only heard from friends that a half marathon cost 80 RMB and a full marathon cost 100 RMB. Why not spend an extra 20 RMB to run more? So, I registered. Imagine the consequences of running a marathon without any long-distance running knowledge or foundation. Five toenails fell off, which became the memory of this race. After this 'painful' lesson, I stayed away from marathons.
I reconnected with running at the end of 2016. I was a sensitive and somewhat self-abased girl. After starting work in 2016, due to high pressure, my health was not good. Working in a remote area with little communication with friends, I was immersed in my own world and felt depressed. You could say I was in a slump. At this time, I was browsing Weibo and saw running friends participating in marathons across the country, which seemed to rekindle the fire in my heart. I started morning runs and then registered for races. Running became my only companion in the mountains.
The more I ran, the more I ventured into trail running.
In the 2017 Xiamen Marathon, I almost got cut off (I participated with less than 100K of running volume). In the 2017 Xuzhou International Marathon, I finished the half marathon in 2:03 (the organizing committee rewarded me with 100 RMB). From then on, I embarked on the path of morning runs. Regardless of strong winds or heavy snow, I persisted in running alone in the mornings. At the end of 2017, I finished the Guangzhou Marathon in 3:55 (extremely happy, thinking it was my best result in this lifetime).
Runner's Honors
Signed runner with Codoon, full marathon PB 3:29, half marathon PB 1:38, longest running distance 100K trail.
2017 Datong International Marathon Women's International 7th place
2017 'I Am a Runner' Taiyuan Station Women's Runner-up
2017 Shanxi Lvliang Half Marathon Women's 3rd place
2018 Shanxi Beiwudang Mountain Half Marathon Women's 3rd place
2018 Shanxi Lvliang Marathon Women's 3rd place
2018 Codoon Season 4 Running Girl National Top Ten
2019 Beijing Commune by the Great Wall Spring Trail Run 30K Women's 3rd place
2019 Taiyuan Yuquanshan Trail Challenge 30K Women's Champion
2019 Jinzhong International Marathon Women's International 10th place
Pacer Experience:
2017 Taiyuan Half Marathon 2:30 pacer
2017 Ordos International Marathon Half Marathon 2:30 pacer
2017 Xi'an International Marathon Full Marathon 5:30 pacer
2018 Xiamen International Marathon Full Marathon 4:30 (Xtep) pacer
2018 Chengdu Double Heritage International Marathon Full Marathon 5:00 pacer
2018 Qinhuangdao International Marathon Full Marathon 5:00 pacer
2018 Yinchuan National Marathon Full Marathon 5:00 pacer
2018 Lanzhou International Marathon Full Marathon 5:00 pacer
2018 Youyu Ecological International Marathon Full Marathon 5:00 pacer
2018 Harbin International Marathon Full Marathon 4:30 pacer
2018 Ningxia Wuzhong International Marathon Full Marathon 4:30 pacer
2018 Taiyuan International Marathon Full Marathon 5:00 pacer
2018 Zhengzhou Yanhuang International Marathon Half Marathon 2:00 pacer
2018 Nanning International Marathon Half Marathon 2:00 pacer
2019 Chongqing International Marathon Full Marathon 4:15 pacer
2019 Yixing International Marathon Full Marathon 4:15 pacer
2019 Yinchuan International Marathon Full Marathon 4:30 pacer
2019 Lanzhou International Marathon Full Marathon 4:15 pacer
All pacer experiences have no history of rogue pacing or erratic pacing.
I am grateful to the partners who have always supported and encouraged me on my running journey. Knowing them is the happiest thing in my life and enough to make me proud for most of my life. Under heavy pressure, seeing them is the only time I feel relaxed.
Because of love, I persist; there is no lonely path to success. Put on your running shoes, step onto the track, run without fuss, run seriously; life is fair. It won't stop because of your fatigue, nor will it reduce the bright parts because you don't believe.
I am a madman. Without strength, I just love to sprint. Once on the track, I am like a wild horse that can't be stopped. Life is only once, so chase your dreams, taking one step at a time.
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!
