Ultimate Intermediate Marathon Training - AI Coach in 16 Weeks

Published: 2020-01-10 08:01:18

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?

  1. Personalized Assessment: Based on your running experience and fitness condition
  2. Smart Adjustments: Training intensity optimizes automatically with progress
  3. Scientific Pacing: Based on your target finish time
  4. Injury Prevention: Reasonable intensity progression to avoid injuries

the hengqin race report perfectly wrapping up my first year of marathons




I've heard that a marathon without running in the rain is incomplete!
My 2019 season started with a rainy run and ended with one.
It was truly complete.Strongly sending my love.




A determined spirit to fulfill a promise.


About a month ago,

I agreed to run the Hengqin Half Marathon with Zhan Chi and Shu Jin in our class group.
The goal was to finish in 2 hours.



I was so confident that I even prepared a PB (personal best) announcement.

(Something like 'PB feels great, always PB always feels great')


But then I injured my lumbar spine a few days ago and rested for a month without training.

It's still not fully healed.This is a bit awkward.


Looking back,
from my first marathon in Changsha on October 27 to today, in two months,
I participated in four half marathons, always chasing a PB.
I didn't get to enjoy the scenery along the way.

So, why not take advantage of my back injury, enjoy the course, and run leisurely?





Long time no see, buddy.


I arrived in Hengqin on Saturday afternoon.
After picking up the race pack, I met up with two buddies at the hotel.


The three of us hadn't seen each other for a long time.
The first thing we did was exchange compliments.
'Long time no see, you've lost weight and look more spirited.'
Running is indeed a great way to lose weight.
The effects are obvious, and it's increasingly addictive.
Starting with health in mind,
I gained a different kind of poetry and distance.

After dinner, we went to check out the course.
It was a 300-meter walk from the hotel to the starting arch.
We took the opportunity to feel the stage area in advance.

Posing a 'peace' sign for a beautiful life.


'My lumbar spine hasn't healed yet, so I won't be racing for 2 hours tomorrow. I'll just enjoy the race and take it easy.'

'Okay, be safe. Let's each run our own race tomorrow.'

'What's your estimated finish time?'I asked.

'Around 1 hour and 40 minutes.'

'Oh my,' I thought, 'we're not in the same league at all.'


Luckily, I have my back injury(as an excuse) (as an excuse)otherwise, if we really raced,

either you'd leave me behind, or I'd slow you down.



After checking out the course, we returned to the hotel for a final photo.
This time, I want to be the coolest 'guy' on the course.



The race pack was really 'nice': Sunplay sunscreen spray, lipstick sample, acne patches;Hada Labo toner sample;Yuen Long mini cakes, and two eco-friendly water cups grabbed on-site.




Almost went off track.


As someone who struggles to wake up early,
I planned to arrive at the starting point at 7:30 without worrying about my time.
Then I happily joined the main group and started running.


After running about 100 meters, I reached a fork in the road.
A staff member stopped me:
'Miss, the fun run is on the right, the half marathon is on the left.'


I was confused and separated from the main group.
Then I realizedI had justaccidentally joined the fun run group.
I almost went off track.


So,that means I was already at the back of the half marathon.

I was even behind the sweeper vehicle.
Just as I passed the sweeper vehicle, a fellow runner zoomed past me like the wind.


Then I heard a voice not far behind:


'I'm at the back, I'm the last one today.'
After saying that, he also sped past me.
Ahem.

This guy,we need to have a good talk.You said you'd be the last one, right?
You can't just change your mind after filming the video, haha.






The most beautiful scenery on the course


After reaching the 2-kilometer supply point, I started seeing scattered people.

Volunteers enthusiastically handed out drinks on the course.
Their warm actions instantly increased my goodwill.

Later, I learned
that these lovely volunteers were students fromZunyi Medical University.
Thumbs up online.

After running a few more kilometers, it started to drizzle.


I remember a running expert once said that running in the rain makes it easier to PB.


Legs:'I want to PB, how about we give it a try? '
Back:'No, you don't want to.'


ThenI didn'tAfter a fierce mental struggle,

I continued to run leisurely at an 8-minute per kilometer pace.



Along the way, I walked and stopped,
seeing the most beautiful scenery.
The most beautiful sight was the lovely volunteers
with their bright smiles and enthusiastic cheers,
continuously passing energy to the runners on the course.
Even the rain didn't diminish their enthusiasm!




I signed up for this marathon, so I must finish it even if I have to crawl.


At the 15-kilometer mark,

I started seeing friends returning from the full marathon.

We cheered each other on across the street.


I saw the 4:30 pacer (official pacer)


and wheelchair athletes challenging themselves.


Two muscular guys on the other side shouted:
'Keep going, miss!
'You too, keep going,'
I shouted back.
'The good-looking ones are always at the back,'
the two handsome guys said as they continued running in the opposite direction.



Just as my body reached its limit,

a handsome guy holding a 'toxic chicken soup' sign

reached out to high-five and encourage every runner passing by.

'You signed up for this marathon, so you must finish it even if you have to crawl.'






Finishing safely.


Running is lonely.
It's a dialogue between the body and the earth.
Feeling your own breath and heartbeat,
calm and beautiful.

But it's also joyful.
Every runner you meet along the way

accompanies you on your journey,

enriching your experience.



In the repeated encounters with strangers,
I reached the last turnaround point of the course.

At this point, there were only about 500 meters left to the finish line.
My left foot started cramping.
I looked at my phone and saw that there were only 4 minutes left to my target time.


At that moment, I heard the announcer's voice from ahead:
'Volunteers,'
'let's gather on both sides of the finish line,'
'to cheer for the runners.'
'Keep going!Keep going!!!


''Keep going!'I silently repeated in my mind.
After a quick stretch by the roadside, the cramp eased.
So I picked up my pace and ran towards the finish line.



Finally, I finished steadily amidst the cheers of the volunteers.
At that moment, the joy broke through the soreness in my body,
like a rebirth.

My two buddies also performed excellently,
finishing with net times of 1:43 and 2:32.For this Hengqin Marathon,
I give it five 'hearts'.
For every enthusiastic volunteer,
for the ample supplies throughout the course,
and for my own determined finish.



Just like that,

my 2019 marathon year ended perfectly with the Hengqin Marathon!


This time, the result didn't matter to me.
Finishing safely and getting home in one piece is the best result!
Life is like this.
Some things we must persist in, while others we have to give up.

We can't always be in the spotlight.
In times of low points, we need the courage to accept and the determination to start again.

Onward to 2020!








Give the photographer a drumstick.


A big shout-out to this year's photographers.
They were truly excellent.


Every photo they took was very joyful(showing)happiness(and slimness).
Dinner must include a drumstick, a big drumstick.

And a custom high-end video from Penguin TV
brought me another pleasant surprise. 
 


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!

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