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
my hometown nantong marathon race记
Nowadays, marathon events have become a hallmark of many cities. The comprehensive strength of a city is reflected in many aspects, and hosting a marathon is one of the indicators of a city's overall development. If our hometown, Nantong, could host such an event, it would surely make the world more aware of us.
On October 13, 2019, my hometown Nantong finally welcomed the first Nantong International Marathon. As a native of Nantong, this was a day many people had been looking forward to, a day many were excited about, and a day many gathered to celebrate.
This Nantong Marathon is the largest event ever held in Nantong, with a total length of42.195 kilometers. The marathon course passes through the Central Innovation District, Langshan National Forest Park, Haohe Scenic Area, Tonglü Canal, and Tangzha Ancient Town, showcasing the charm of Nantong's plains and forests and its riverside cultural features. If you are a running expert, this scenic route is worth measuring with your steps. If you are an intermediate runner, the first half of the course is still worth lingering over. If you just want to experience the marathon atmosphere, the 5-kilometer fun run will also fill you with joy. There is a project for everyone.
Many people enjoy running marathons. While the outcome of completing a marathon is the same, different runners have different processes and understandings. Each different way of finishing may represent the different stages of our running journey and reveal our different personalities.
As a laid-back runner, I signed up for the half marathon in my hometown this time. Many people asked why I didn't sign up for the full marathon, especially my mentor, who kept recommending it. But I felt that my training and commitment this year were not enough, so this was the most responsible choice for myself and my family and friends. Finishing safely is the most important thing.
Having participated in about ten marathons, I am very familiar with the three pre-race steps: booking train tickets, booking hotels, and picking up gear. This time, with the home-field advantage, I skipped all three steps. The race gear was picked up in advance by the running group, and there was no need for train tickets or hotels. Additionally, this Nantong Marathon provided more benefits, making it easier for out-of-town runners to participate without spending extra money.From October 11 to midnight on October 13, all participants could ride city buses for free with their bib numbers. From October 10 to 16, for seven days, all state-owned scenic spots in the city were open for free to participants with the 2019 China Forest Tourism Festival Nantong International Marathon bib numbers.
Before the race, I chose to stay at my mentor's house, as it was only one kilometer from the starting point. However, there was a small hiccup before I went there. My mentor had gone on a trip to Xinjiang a week before the race, and his flight was delayed on the way back, so I had to wait patiently for him. Looking at the beautiful night view, I could feel the first Nantong Marathon approaching.
Early the next morning,we got up at 5:20. My mentor has a meticulous pre-race routine, including applying nipple tape and Vaseline. Although we got up early, he still managed to waste some time. He didn't forget to have a cup of Cistanche deserticola for breakfast, which he brought back from Xinjiang. He said it has a nickname, 'Desert Ginseng,' and supposedly gives you magical powers, like turning into Spider-Man after being bitten by a spider. Haha! His fussy behavior really doesn't match his status as a marathon expert. My mentor loves running full marathons and says it's all about enjoying the scenery along the way. I haven't learned this skill yet. Because of his dawdling, we almost missed the group photo at 6:50.
Nantong has an early-established running group called'Love Running Tribe,' with a large number of members, each with different dreams and pursuits. Our group's presence was indispensable at this Nantong Marathon. With the home-field advantage, our pre-race aura was definitely the strongest. As a team member, wearing the team uniform was a must. Although the official race shirt was beautiful, we had to forgo it to show team spirit.
The weather on race day was clear, and the temperature was quite suitable. Sincethe race started at 8:00, it felt a bit hot later on. My mentor and I were in different events, so we separated when entering the check-in area. Hopefully, we would meet on the course.
More and more people were heading to the starting point, and the familiar marathon scene of a sea of people slowly unfolded before my eyes. Various sponsor formations and running group flags reminded me of previous races in other cities. This time, it was finally happening in my hometown. Soon, the south gate of the Nantong Sports Exhibition Center became a sea of joy.
I took a selfie with the running group members.
The crowd was bustling with activity. Some were chatting and laughing, some were taking photos, and some had serious and determined expressions. Various pre-race mobilizations took place, followed by speeches from leaders and the national anthem sung by thousands before the starting gun. Today's singing seemed particularly loud and powerful, as this year marked the 70th anniversary of our motherland.The crowd was filled with bright red flags, and drones hovered overhead. The participants were in high spirits, shouting and cheering, creating a spectacular scene... Everything felt so familiar. 5, 4, 3, 2, 1, at 8:00 sharp, with the sound of the starting gun, the crowd began to move forward slowly. The race had officially begun.
After all,with 15,000 participants, there were indeed many people. It took quite some time to pass through the starting gate, comparable to other major domestic events. I took out my phone and started the Codoon app. My Nantong Marathon journey officially began. I put my phone into my spacious Fitbelt, freeing my hands to fully enjoy the race. I had no specific goal for this marathon; I just wanted to have fun and not push myself too hard, enjoying the process.
I maintained a steady pace throughout, with no intention of speeding up. I overtook many people and was overtaken by many, but it was all unintentional. After all, everyone's pace varies. It's impossible not to weave through the crowd, especially since there were so many people, and it took a long time to spread out. Also, I didn't want to disrupt my rhythm when someone was in front of me.
The citizens on both sides of the course were very enthusiastic. There were many cheerleaders and photographers, cheering for every participant. Especially notable were the local dialect slogans, which added a unique Nantong flavor. If out-of-town runners wanted to know what they meant, they could watch our local TV program 'In a Word' on Nantong TV Channel 2, haha!
Codoon users might know that I was selected by Yibao in this year's'Runner's Story Showcase' as the most beautiful runner for the 'Run Towards Strength' theme event, with the username 685_Wind Lives on the Street. This close-up photo fits perfectly with the ongoing event. I want to thank everyone who voted for and supported me.
In the race, if you haven't been photographed by the famous Aiyundong marathon photographerTommy, it's not perfect. Actually, I had run past him, but he still managed to capture me.
Before I knew it,I had reached the 10-kilometer mark, taking just over 57 minutes. At this point, I saw a very familiar figure ahead. It was my mentor! I quickly called out to him. His first words to me were, 'No way, you're running this slow? You won't break two hours.' I replied, 'I can't run fast today; this pace is fine.' His second words were, 'There's someone ahead of you; hurry up and overtake them.' My mentor had taken Cistanche deserticola in the morning, and it seemed to have worked wonders. He was only thinking about speed. We continued running together and were photographed again by the photographer.
Around12 or 13 kilometers, we entered a section with the most turns, known as the most beautiful running route in Nantong and the most distinctive part of the half marathon course. It passed through Wushan Forest Park, and after circling Wushan, we quickly reached the half marathon finish line. At this point, I heard a familiar voice calling us. It was my good friend Bee. I had been his pacer several times before. This time, we didn't meet before the race because he wasn't with the running group. We had fought side by side in previous races like the Changzhou West Taihu Half Marathon and the Jinji Lake Half Marathon. Meeting again in the later stages, we continued together. Since my mentor was running the full marathon, we had to part ways at the full and half marathon split point. However, my mentor didn't seem to keep up, and I didn't see him. So, I continued to the half marathon finish line with Bee. Today, Bee didn't seem to be in good form and eventually fell behind. But we met again at the finish line and took a photo together.
Crossing the half marathon finish line, I instinctively looked up at the timer. It was just over two hours. It seemed I really didn't break two hours. After the race, there were ice packs, massage and stretching areas, and free instant noodles. The service was excellent. The finisher's bag had everything, including a medal, a large towel, various snacks, and drinks. It was on par with other major events. Additionally, finishers could climb Langshan for free, which was a great way to relieve post-race soreness.
At this moment, my phone rang, and I received the finish time message. The time looked very familiar.1 hour and 59 minutes. This time had just made headlines globally. Yes, on October 12 in Vienna, Kipchoge had just broken the two-hour barrier for the full marathon, becoming the first person to do so. I joked, 'Yesterday, Kipchoge broke two hours, and today I did too. The difference is he did it for the full marathon, and I did it for the half marathon.'
With this time, I would make a qualified pacer. Earlier, I mentioned being a pacer for my friend Bee. What is a pacer? A pacer is someone who sets the pace in a race. A private pacer is someone who agrees with a friend to run together for a specific time. An official pacer leads a group to finish within a designated time, which is a more challenging task. With my time, I would be a good2-hour pacer. I have always wanted to be a pacer in a marathon. I applied for the pacer selection for the Nantong Marathon but didn't get selected. I hope to have the opportunity in the future. I believe that for marathon runners, whether you've conquered a half marathon or a full marathon, it feels incomplete without being a pacer.
My participation in the Nantong Marathon ended like this. There are many people to thank for their silent contributions and organization. Here, I'll use photos to show their lovely faces.
Every marathon is a journey of self-conquest and transcendence. The running process is a reflection on life. Marathon is not just a sport; it embodies perseverance. Behind the monotony is persistent effort. The medal and finisher's bag don't match the effort put in, but when the medal hangs around your neck, it all feels worth it. As long as you run, speed doesn't matter. You'll encounter lasting and immense joy, feeling like you can run forever. What truly changes us is not running itself but the persistence, confidence, self-discipline, self-control, and self-regulation that running brings. I hope that after the first Nantong Marathon, more Nantong citizens will fall in love with this sport and understand it.
As a half marathon participant, the entire first half of the race was excellent. The course was flat, the citizens were enthusiastic, the supplements were adequate, and the post-race services were thorough. It was not inferior to other domestic branded events. I'll have to hear from my mentor about the second half when I have time. Of course, there were some shortcomings. No event is perfect. If I had to nitpick, the only flaw was that the first Nantong Marathon was not a certified event co-organized by the Chinese Athletics Association. I hope that next year, the Nantong Marathon can be registered as a Chinese Athletics Association event, improve continuously, and become a domestic branded event, eventually becoming a gold-label event in China and even an international gold-label event.
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!
