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
how a running novice falls in love with running
How a Running Novice Fell in Love with Running
Running, why run?
Some run for their dreams
Some run for honor
Some run for health
Some run for their figure
As for me
I run to find my happy self again
Let me introduce myself first. I am Ai Qiyi 201316 (Codoon nickname). Haha, don't associate me with the video player. If there is any similarity, it is purely coincidental. Let me explain why I chose this nickname. Qi and Yi are representative characters of my two children's names, and 201316 is their birth year. Haha, it's that simple. It's just a mother's expression of love for her children. Hehe, yes, I am already a mother of two...
Introduction done, let's get back to the main topic and talk about why I said I was finding 'myself.' It all started a year ago...
One afternoon a year ago, a phone call shattered my peaceful life, plunging me into days of extreme anxiety. I was listless at work during the day and suffered from insomnia at night. I forced a smile all day, feeling depressed, which affected both my work and my family. Seeing my family worry about me made me feel very guilty. I wanted to change this situation quickly and tried many methods to find joy and distract myself, but none truly made me happy. My state at that time could only be described as terrible... Until one person's suggestion changed my situation...
He said, 'I signed you up.'
I asked, 'Signed up for what?'
He said, 'Qingdao Maritime Marathon.'
I said, 'I have no running experience. How can I participate in a marathon?'
He said, 'Then start practicing now.'
Who is he? He is the guide who helped me find hope when I was most helpless, my family hero, my idol. Without him, I really don't know how I would have come out of it. No need for many words of thanks; it's all in my heart. True feelings are revealed in difficult times... Haha, let me show you a picture of him!
That's how I started running. I downloaded the Codoon app. At first, I could barely run one or two kilometers without gasping for breath, getting side stitches, and feeling like my legs were filled with lead. I had to practice little by little, increasing my running distance. Every day after work and dinner, I would go out with my hero (also my bodyguard) to practice. Day after day, I gradually improved. From barely running one or two kilometers, I could eventually run five or six kilometers. Moreover, I felt that the more I ran, the better my mood became. My mindset also started to change; I became more optimistic and positive about work. In my spare time, I would gather running knowledge to enrich myself, learning how to improve my pace, how to breathe while running, and how to stretch before and after running. I focused entirely on preparing for the marathon (even though it was just a 10-kilometer experience, I was still nervous since I had never participated before). I just wanted to finish the race well and not embarrass myself on the track. Thus, two running novices appeared frequently in the neighborhood...
Finally, on November 11, 2018, the Qingdao Maritime Marathon began. (We had a reason for signing up; the race date coincided with our 7th wedding anniversary. We wanted to celebrate in a unique way, so we decided to run the marathon and even joined a couple's running group.) The race day had a bit of a twist. It started drizzling in the morning, and we encountered traffic on our way to the starting point. We ended up leaving the car by the roadside about four or five kilometers from the starting point and ran the rest of the way. We barely made it to the starting area before the gun went off. I won't go into the details of the 10 kilometers... But the post-race refreshments were amazing, with shrimp, oysters, fried chicken, beer, wild dumplings, and more. It was both plentiful and delicious...
After running once, I started looking forward to the next race. In the previous race, due to my lack of running experience and minimal training, I didn't dare to attempt a half marathon. After completing the 10 kilometers and feeling okay, I wanted to challenge myself with a half marathon. Soon after, I participated in the local Xueye Lake Half Marathon. I don't know if I overestimated myself or didn't eat enough breakfast, but I felt weak and couldn't run after just two or three kilometers. Fortunately, my hero encouraged and accompanied me along the way. We walked and ran, finally crossing the finish line hand in hand. The result wasn't ideal; we finished in 2 hours and 30 minutes...
Then we participated in the 2019 (Yellow River Estuary) Dongying Marathon together.
The 2019 (Yellow River Estuary) Dongying Marathon was scheduled to start on April 20. We arrived at the destination the day before, checked into our reserved hotel, and then went to pick up our race materials. The scene wasn't as lively as I had imagined, but I was thrilled to meet a popular runner from Codoon. Unfortunately, I didn't get to say hello, just a quick glance... After picking up the materials, we familiarized ourselves with the starting point, visited some scenic spots, and took lots of photos...
At 7:30 AM on April 20
The gun went off, and over 30,000 runners surged onto the track, singing the main theme of forging ahead.
Before the start, I met a good friend. Both of us were running a half marathon for the first time, so we decided to run together, encouraging each other to finish the race smoothly. With excitement, we started running. Fortunately, I controlled my pace well and unknowingly ran 5 kilometers. Normally, I would have been tired by then, but the atmosphere was really important. We ran together until about 8 kilometers when she started to lag behind and told me to go ahead. After some thought, I decided to run ahead and wait for her at the finish line because I also wanted to test my limits. So, we separated...
Running alone was boring, so I decided to listen to music. To my dismay, my earphones were out of battery. I hadn't prepared well for the race, so I had no one to blame but myself. Oh well, I decided to enjoy the scenery instead...
From the starting point, the roadside was packed with enthusiastic spectators cheering for runners from all over the country. The crowd's enthusiasm gave the runners more motivation. I want to give a thumbs up to the citizens of Dongying for their warmth!
Around 12 kilometers, I started to feel my breathing becoming labored, so I slowed down a bit...
Around 15 kilometers, I sprayed some Yunnan Baiyao, just for fun, as I had never used it before. Haha~
Around 18 kilometers, my feet started to feel something. Was it numbness? Was it swelling? Whatever it was, I just needed to hold on a bit longer to reach victory!
21.0975 kilometers was a distance I never dared to imagine before I started running. Today, I did it. My pace was steady, and I was happy~
I don't have an athletic background. When I first started running, one or two kilometers was my limit. Gradually, I increased my running distance. On the 65th day of consistent exercise, I completed my first real half marathon. Although I can't compare with running experts, I am very satisfied because I surpassed my previous self and made progress. I also made good friends along the way, which makes me the happiest!
Next, I will prepare for the Thai Marathon! In the future, I will continue to work hard, keep running, and run with a happy heart. Running gave me the courage to start changing, and Codoon made me feel less alone. Through Codoon, I saw many positive role models who inspire me to keep improving.
Running has changed my mindset, turning me from negative to positive. It has also changed my spirit, filling me with energy every day! Running not only strengthens my body, making me enjoy my meals and stay healthy, but it also taught me how to handle various life issues with a positive attitude. Running has made me progress and grow. I love running and will always love it!
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!
