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
2019 perfect finish guangzhou marathon
Lipstick, are you there? I have a spot for the Guangzhou Marathon, want to join me?
The moment I received the message from my buddy, I replied without thinking: Let's go!
The Guangzhou Marathon is one of the four major marathons in China!
It's also the only one of the four that I haven't run yet.
I want to see the beautiful scenery along the course,
and I want to become a part of the scenery myself.
Life is like a journey,
only passion can withstand the long years.
Before registering, I checked my race schedule.
November 30th, TNF Moganshan 70KM group,
and the Guangzhou Marathon on December 8th are just a week apart.
After a long-distance race, recovery should be the priority.
So rationally, I registered for the 21.0975KM half marathon group in Guangzhou.
When was my last half marathon PB?
That should be the Wuxi Marathon in March 2019.
At that time, I ran my personal best half marathon time of 1 hour 41 minutes and 40 seconds.
Alright, this time let's seriously aim for under 1:40, I told myself.
My daily training continued as usual.
From September to November, I increased my mileage to 200km per month.
Most of it was aerobic runs of about an hour.
When I felt good, I did interval training.
I ran about four times a week.
Occasionally, I hid in the gym for strength training and swimming.
Stretching and fascia relaxation are important to me; I spend 20-30 minutes daily to relax my tense muscles.
Time almost made me forget how to love.
Fortunately, our passion awakened our love.
December arrived as scheduled.
With joy in my heart, I smoothly gathered with my friends in Guangzhou.
For the first meal after landing, we immediately arranged for a Chaoshan beef hotpot.
A steaming hotpot, with everyone sitting around the table,
listening to the interesting stories happening around us recently.
Before we knew it, it was closing time at the hotpot restaurant.
The stories continued, and my friends were by my side.
We tasted authentic Dim Sum at Dian Dou De in Guangzhou.
We personally experienced the awe of China's tallest tower and the world's second tallest tower.
After the race, I successfully brought back three extra pounds to the countryside.
Before the race, I was honored to receive an invitation from the Guangzhou Marathon sponsor, Midea Air Conditioner.
I attended a sharing session by the famous runner Shen Squid on 'How to Run When You Want to Collapse'.
To sum it up in one sentence: whether you have something or not, just take a gel!
On race day, I gathered early with the running friends from the Bear Xiaomei Running Club near the starting point.
After warming up with the club's professional coach,
we all headed excitedly to the starting point at Tianhe Sports Center.
Some departures
hide the distant places you long for.
Some persistence
may far exceed your imagination.
At around 7 o'clock, Hao Ge sent a message saying '135' with a silly smiley face.
I replied that I had been constipated for three days, so 135 was impossible, too difficult!
At 7:30, the full marathon started with a gunshot.
I couldn't contain my excitement and nervousness.
Looking at the time, I grabbed the only SIS energy gel I brought.
Yes! Eat it half an hour before the race, today is the day for a PB!
After eating, I slowly squeezed to a relatively forward position.
At 8:00, the half marathon started with a gunshot.
Stepping over the timing mat at the starting point, I activated the running mode on my Suunto9 watch.
With my sunglasses on, I loved no one.
With my earphones on and music playing,
the whole world was mine.
The Guangzhou Marathon truly deserves its gold label status; there were so many participants, and the atmosphere was fantastic.
The course had some gentle slopes, making it very comfortable to run.
Except for being constipated for three days, which made running a bit heavy,
everything else was okay.
After running alone for a long time, you get used to running at your own pace.
If you're tired, slow down; if you're feeling good, speed up.
I kept my pace between 4'10" and 4'50" per kilometer.
Yes, at this pace, finishing under 1:40 should be no problem.
I hydrated three times during the race, twice with sports drinks and once with plain water.
Running past Linjiang Avenue, Huacheng Avenue, and Liede Bridge, the scenery was beautiful all the way.
Before I knew it, I saw the 20km marker, and I still felt like I wanted more.
How did it end so quickly?
Looking at my watch again, it showed 91 minutes...
At this rate, it seems I could really finish around 1:35?!
Rushing to the finish line, the gun time stopped at 1:36:00.
Oh my god, I actually PB'd by 5 minutes!
Then I received the official finish time from the organizers, net time 1:35:27.
So, my half marathon time actually PB'd by 6 minutes and 13 seconds.
stay true to yourself,
to live the life you want.
The more you run, the more beautiful life becomes; you need to PB in life.
What you truly want
is not as simple as just standing on tiptoe.
All the gains
require you to give your all, without hesitation.
All the wholehearted focus hides a passion unknown to others.
Why set out? Why persist? Why push yourself?
Passion is the reason and the answer to everything.
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!
