Beginner Marathon Training Plan - 16 Week Schedule with AI Coach

Published: 2017-10-13 03:11:10

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

my b0395 race number beijing marathon participation record</

<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2Fc6c4a67d-3461-11e7-ab76-015beadb5b40!640m0?generation=1715747899793032&alt=media" title="三角形分割线" data-role="guide-img" data-id="87580" style="width:100%"/>

<section data-id="89076" data-tools="135编辑器" class="_135editor" style="font-size: 14px; vertical-align: baseline; outline: none; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); color: rgb(76, 76, 76); font-family: 微软雅黑, "Microsoft Yahei"; white-space: normal; border: 0px none; padding: 0px; position: relative; box-sizing: border-box; line-height: 1.7em !important;"> 
                                                        </p>
                                                        
                                                            to share the article</strong>to your sports circle or moments
                                                        </p>
                                                    </section>
                                                </section>
                                            </section>
                                        </section>
                                        
                                            <section data-role="outer" label="Powered by 135editor.com" style="font-family:微软雅黑;font-size:16px;"&gt;
                                                <section data-role="outer" label="Powered by 135editor.com" style="font-family:微软雅黑;font-size:16px;"&gt;
                                                    <section data-role="outer" label="Powered by 135editor.com" style="font-family: 微软雅黑; font-size: 16px; text-align: center;"&gt;
                                                        <p style="text-align: left;"&gt;
                                                            <br/&gt;
                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        <p><br/&gt;</p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F45638663-afc2-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747900626852&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F5222b4dd-afc2-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747901432678&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F5bac884e-afc2-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747902222003&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F662eac81-afc2-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747903030851&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F6c9dac1d-afc2-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747903815089&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F7791e3b9-afc2-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747905022766&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2Fc70e11f7-afc2-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747906323347&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2Fd2b45a25-afc2-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747907174043&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p><p style="text-align: left;"&gt;</p>
                                                        
                                                            
                                                        </p><p style="text-align: left;"&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p>
                                                        
                                                            </p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F0044fd61-afc3-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747907976435&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            <a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F0694eb2c-afc3-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747908783211&alt=media" style="width:100%"/&gt;</a>

                                                        </p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            <a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F0e311b99-afc3-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747909639860&alt=media" style="width:100%"/&gt;</a>

                                                        </p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F1d82b29c-afc3-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747910453883&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        
                                                            </p><p style="text-align: left;"&gt;The smaller items for the race: 1. Sun hat, 2. Sunglasses, 3. Compression socks, 4. Sweat towel, 5. Waist bag, which contains salt pills, energy gels, energy bars, tissues, and some change.</p>
                                                        <p>
                                                            

                                                        </p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F37cb4f9f-afc3-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747911390302&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F43cd38c2-afc3-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747912401338&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F4921ed2c-afc3-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747914107124&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F52d2e0a3-afc3-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747915063377&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F5964657c-afc3-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747915880380&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F6c593572-afc3-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747916715847&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F77ab9fb0-afc3-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747917530115&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F8da9e7cf-afc3-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747919030907&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F9d732aab-afc3-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747920300684&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2Fa71c4032-afc3-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747921377423&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2Fb2a54849-afc3-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747922666692&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2Fc3de2f1d-afc3-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747923700189&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2Fcc2c827a-afc3-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747924838201&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F41db280f-afc4-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747925929113&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F4f2cde45-afc4-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747926785675&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F58d9b066-afc4-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747927680651&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F67baeadd-afc4-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747929363075&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        
                                                            
                                                        </p><p style="text-align: left;"&gt;<a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F7737198e-afc4-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747930608186&alt=media" style="width:100%"/&gt;</a></p><p style="text-align: left;"&gt;<a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F7e761e27-afc4-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747931402726&alt=media" style="width:100%"/&gt;</a></p><p style="text-align: left;"&gt;</p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        
                                                            
                                                        </p>
                                                        <p>
                                                            

                                                        </p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F9e5654a2-afc4-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747932230327&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            </p><p style="text-align: left;"&gt;</p><p style="text-align: left;"&gt;
                                                        </p>
                                                        <p>
                                                            

                                                        </p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2Fc5f28ee4-afc4-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747933359577&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p>
                                                        
                                                            </p><p style="text-align: left;"&gt;</p><p style="text-align: left;"&gt;<a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2Ff3b4bd2e-afc4-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747934443143&alt=media" style="width:100%"/&gt;</a></p><p style="text-align: left;"&gt;</p>
                                                        
                                                            </p><p style="text-align: left;"&gt;</p><p><!--StartFragment--&gt;<a href="javascript:void(0)" style="box-sizing: border-box; background-color: rgb(255, 255, 255); color: rgb(114, 197, 87); text-decoration: none !important; outline: 0px !important; transition: color 0.2s ease; font-family: &#34;Helvetica Neue&#34;, Helvetica, &#34;Hiragino Sans GB&#34;, &#34;Microsoft YaHei&#34;, 微软雅黑, Arial, sans-serif; font-size: 14px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; orphans: 2; text-align: center; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px;"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2Fd842fb80-afc4-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747935542239&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F126cfb63-afc5-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747936337874&alt=media" style="width:100%"/&gt;</a><br/&gt;</p><p><br/&gt;</p><p style="text-align: left;"&gt;</p><p style="text-align: left;"&gt;</p><p style="text-align: left;"&gt;<a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F202585b9-afc5-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747937604886&alt=media" style="width:100%"/&gt;</a></p><p style="text-align: left;"&gt;</p><p style="text-align: left;"&gt;</p><p style="text-align: left;"&gt;<a href="javascript:void(0)"&gt;<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3906%2F2ad17ce6-afc5-11e7-8ae8-015f12b8b600.jpg!640m0?generation=1715747938670280&alt=media" style="width:100%"/&gt;</a></p><p style="text-align: left;"&gt;</p>
                                                        
                                                            </p><p style="text-align: left;"&gt;</p></section>
                                                </section>
                                            </section>
                                        </section>
                                    </section>
                                </section>
                            </section>
                        </section>
                    </section>
                </section>
            </section>
        </section>
    </section>
</section>

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!

You May Also Like

Marathon Ready in 12 Weeks: Advanced AI Training Guide

Marathon Ready in 12 Weeks: Advanced AI Training Guide

Looking for a personalized marathon training plan? RunBox uses advanced AI technology (GPT-4o) to create customized running schedules tailored to your fitness level and goals. Whether you're a beginner or experienced runner, our AI coach designs the perfect training program for you. Join thousands of runners who have achieved their goals with RunBox's smart training plans. Download the app today and get your free personalized training schedule!
Novice Marathon Training: 12-Week AI-Powered Schedule

Novice Marathon Training: 12-Week AI-Powered Schedule

Looking for a personalized marathon training plan? RunBox uses advanced AI technology (GPT-4o) to create customized running schedules tailored to your fitness level and goals. Whether you're a beginner or experienced runner, our AI coach designs the perfect training program for you. Join thousands of runners who have achieved their goals with RunBox's smart training plans. Download the app today and get your free personalized training schedule!
12-Week Marathon Program for Students | RunBox AI

12-Week Marathon Program for Students | RunBox AI

Looking for a personalized marathon training plan? RunBox uses advanced AI technology (GPT-4o) to create customized running schedules tailored to your fitness level and goals. Whether you're a beginner or experienced runner, our AI coach designs the perfect training program for you. Join thousands of runners who have achieved their goals with RunBox's smart training plans. Download the app today and get your free personalized training schedule!
From Zero to Marathon: Beginner 20-Week AI Plan

From Zero to Marathon: Beginner 20-Week AI Plan

Looking for a personalized marathon training plan? RunBox uses advanced AI technology (GPT-4o) to create customized running schedules tailored to your fitness level and goals. Whether you're a beginner or experienced runner, our AI coach designs the perfect training program for you. Join thousands of runners who have achieved their goals with RunBox's smart training plans. Download the app today and get your free personalized training schedule!