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
in the name of marathon to a scenic southern oasis appointment
Traveling to many places, we say we're running marathons, but for many people like me, it's more about eating, drinking, playing, encountering scenery, touching culture, and meeting friends.
Under the guise of running marathons, I've visited 28 provinces and nearly 100 cities across the country, tasted local delicacies, seen different landscapes, and chatted with friends living in various places. However, there are still a few provinces I haven't been to, and Ningxia is one of them—a place I've admired time and again in geography and history books.
Ningxia is known as the 'Jiangnan Beyond the Great Wall,' where the Yellow River makes a large '几' shape.
The Western Xia Kingdom left a history of battles and a series of mystical legends in Ningxia. It also imprinted a unique culture on this magical land, with its enigmatic script and the Western Xia Tombs, known as the 'Pyramids of the East,' hidden in the desert.
These have long exerted a strong magnetic pull on me, hoping one day to experience them in person, to see with my eyes and touch with my hands.
Finally, this year, I had the chance to step into the 'Jiangnan Beyond the Great Wall, Magical Ningxia,' to eat, drink, play, meet friends, and run the 2019 Ningxia Yellow River Gold Coast (Wuzhong) International Marathon (hereinafter referred to as 'Ningma').
1. Eating lamb and drinking 'Eight Treasures Tea'
After landing in Yinchuan and settling into the hotel, I posted on social media: 'Where are the best places to eat in Yinchuan? Any recommendations?' Friends who had been to Yinchuan left comments, and the most recommended place was Guoqiang Hand-Pulled Lamb.
I took a taxi straight to Guoqiang Hand-Pulled Lamb, ordered half a kilo of hand-pulled lamb, two lamb skewers, and a cup of Eight Treasures Tea. It would have been perfect with a few friends.
The hand-pulled lamb was a mix of lean and fatty meat, with a faint fragrance that melted in the mouth. The lamb was seasoned just right, without overpowering spices, and had no gamey taste. The crunchy bones added a bit of chewiness and fun. After eating half a kilo, the flavor lingered on my lips and teeth.
The lamb skewers were fresh, with chunks of meat that didn't fill the mouth completely, unlike the smaller, sliced pieces often found in southern regions. The cumin wasn't overpowering, and the sesame added a fragrant touch, complementing the lamb's flavor. In some places, too many spices mask the taste of the lamb itself.
It was my first time drinking Eight Treasures Tea, which had rock sugar at the bottom, giving it a strong sweetness. The tea flavor was mild but pleasant. Eating lamb and drinking tea washed away any greasiness from the lamb.
After drinking, I studied the ingredients of Eight Treasures Tea: rock sugar, red dates, longan, sesame, goji berries, raisins, sand dates, and tea leaves. I planned to make my own at home, bringing a piece of Ningxia back with me.
2. Meeting a friend I've known for 3 years but never met in person
Coming to Wuzhong for the marathon, there was another important task—meeting a friend, Yujun.
In the years I sold energy gels, I was well taken care of by friends in event companies, and business was good. Over the years, I've traveled across the country, meeting many friends in event companies, eating and chatting with them, but there were a few I never got to meet, and Yujun was one of them.
Yujun has been responsible for Ningma's sponsorship for the past few years. In 2017, I approached her for a collaboration on energy gels, which went smoothly and pleasantly, and we continued in 2018. I had planned to come to Wuzhong to run Ningma in both years, but couldn't coordinate a booth and was sent to other events by my company, making Yujun and me 'cloud friends' for nearly three years.
However, I always kept in mind that I wanted to come to Wuzhong. Although I wasn't selling energy gels this year and didn't discuss any collaboration with Yujun, I told her early on that I would come to Wuzhong to run Ningma and meet her for a chat.
I arrived in Wuzhong the day before the race. Yujun was busy with the event, so sitting down for a meal and chat was impossible. I bought some small gifts and asked where she was so I could find her. I found her at the main venue, gave her the gifts, and we chatted briefly. But her phone kept ringing, and people kept looking for her. Seeing how busy she was, I said goodbye, not wanting to delay her work.
Still, it was great to meet her in person. Our 'cloud friendship' finally turned into a real-life connection.
Wandering around the main venue, I noticed many sponsors on the backdrop, which is commendable given the current economic downturn. Yujun, as the head of the sponsorship department, deserves great credit.
3. The Hetao Plain is very flat, and the Yellow River is very yellow
At 7:30 AM, the starting gun for Ningma went off. Along with 17,877 fellow runners, I dashed through the starting gate, galloping across the Hetao Plain under the rising sun.
Looking out, vast, flat fields stretched endlessly, with no undulations in sight. In the golden autumn, many fields were a brilliant yellow, ready for harvest. Many say the rice from the Hetao Plain rivals that of Northeast China.
The race route was flanked by green trees, providing shade from the increasingly intense sunlight, creating a picturesque 'Jiangnan Beyond the Great Wall' scene.
Running along the course, I soon reached the Yellow River's banks. Seeing the Mother River, I couldn't contain my excitement and ran off the course for a closer look. The last time I saw the Yellow River was at the 2015 Lanzhou Marathon.
The river water was clearer than many lakes, not yellow at all. I jokingly posted on social media, 'If the Yellow River isn't yellow, is it still the Yellow River?'
Not long after, I was on the Yellow River Bridge, where the river's true form appeared—yellow, turbulent, and mighty. I couldn't tell which direction it was flowing because I couldn't distinguish east from west.
Running on the Yellow River Bridge, I saw a tall pavilion in the distance, standing majestically by the river. As I got closer, I realized it was the 'Yellow River Tower' (not the 'Yellow Crane Tower').
I had only known about the Tengwang Pavilion, Yueyang Tower, Yellow Crane Tower, and Guanque Tower. Today, I learned there are multiple 'Yellow River Towers' along the river, including those in Lanzhou and Binzhou. But Wuzhong's Yellow River Tower is known as the 'First Tower of the Yellow River.'
4. Ningma is truly impressive
This year's Ningma was the seventh edition, and it was my first time participating. Before coming, I had heard many praises about Ningma, and this time I experienced it firsthand.
The race kit collection was very efficient. With my ID, I printed out the collection slip, got my bib number, and volunteers helped check the chip. At the window for race shirts, volunteers handed out the shirts and a large bag of race materials.
I felt a bit guilty, getting so much without paying the registration fee.
As we ran through the starting gate, we were overwhelmed by the cheers of Wuzhong's primary and secondary school students. They were uniformly dressed and enthusiastically cheering us on.
They were probably organized by their schools, but their cheers were sincere, with smiles and enthusiasm radiating from their faces.
The race course was orderly, with ample supplies. Even as a back-of-the-pack half-marathoner, I didn't go hungry or thirsty.
A mist cannon truck under the Yellow River Bridge sprayed mist to cool runners on the bridge, creating a beautiful rainbow on the bridge surface.
Another mist cannon truck moved slowly along the course, providing a mobile mist for runners.
The half-marathon finish line was at the Wuzhong Olympic Sports Center. As we ran in, deafening cheers came from all directions, making me feel like a triumphant hero welcomed back in a grand stadium.
——From Liming Footsteps Ningxia Team Captain Camouflage
The finisher's bag was generous, and I felt even more guilty for getting so much without paying the registration fee.
I arrived in Yinchuan on Friday night, reached Wuzhong on Saturday, and left Yinchuan early Monday morning—a whirlwind trip, but a fulfilling one.
'Jiangnan Beyond the Great Wall' transformed from words and pictures in books to the land beneath my feet and the scenery before my eyes.
Hand-pulled lamb and Eight Treasures Tea warmed my body and soul after a long journey.
Yujun, who had given me trust and help over the years, finally transformed from a photo on WeChat to a friend standing before me.
The legendary Ningma became a real experience and a lifelong memory.
Jiangnan Beyond the Great Wall, Magical Ningxia, Wonderful Ningma—looking forward to seeing you again!
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!
