Free Half Marathon Training Schedule - RunBox GPT-4o

Published: 2018-05-21 06:02:23

Half Marathon Training Plan Guide

A half marathon is a 21.1km challenge that's neither too difficult nor too easy, providing a fulfilling sense of accomplishment. RunBox AI coach creates a customized 12-16 week half marathon training plan to help you safely achieve this goal.

Why Choose an AI-Customized Half Marathon Training Plan?

  1. Progressive Training: Gradually building from basic endurance
  2. Personalized Pacing: Based on your target finish time
  3. Injury Prevention: Scientific intensity distribution
  4. Flexible Adjustments: Real-time optimization based on progress

running a half marathon with 38f breasts was intense


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Faithfully recording every runner's highlight moments is my pursuit.

I am Dai Wu Yan, thank you for running through my entire world.

 

Writing this race report for the Yinchuan Marathon is really tough.


A few days ago, some very special friends who care about me were asking if I should withdraw from the race. Yinchuan has a high altitude, strong UV rays, and intense sunlight. If you don't get exhausted, you'll get sunburned; if you don't get sunburned, you'll come back five shades darker. Don't run, just withdraw. Let's have a meeting to discuss how to withdraw with style, emotion, and in the manner of Dai Wu Yan.


I was thinking, what kind of friends are you? I've only strategically withdrawn once and accidentally quit once. That's it. Although my withdrawal rate is 100%, my participation rate is also 100%. Even though I haven't had any results in the Athletics Association, I've never given up.


Look at others, they encourage each other. With me, it's all about undermining each other.

Others offer advice and strategies; here, it's all about digging pits for me.

Others show concern; here, they even set odds on my withdrawal.

In some groups, they even startedbetting on my reasons for withdrawing.


Shorts washed again today.

Too hot! Too many beauties! Ate too much! Blisters on feet!

Heatstroke.

Old injury flared up.

Overslept.

Socks torn, shorts chafing, clothes look bad, mustache messed up, bad for photos.

Lost my bib, can't get in!

Too handsome, got pulled to dance by the cheerleaders!

Too handsome, got dragged to a matchmaking session by enthusiastic Yinchuan aunties!

Tonight, sudden gusts and rain, ate some dark cuisine causing a chemical reaction, felt weak and exhausted at dawn...

Tomorrow, I'll surely say, 'Damn, was there a race today? How did I forget!?'


You see, everyone is so worried about my withdrawal. I'm very grateful to you all. Otherwise, how could I have come up with so much content, so many words? Writing an article is just copying here and pasting there.


But these excuses, looking at them, don't quite fit my style. How can I find a reasonable, legitimate, andsensible reason for withdrawing that also fits my real situation?


While thinking, I tried on the new outfit Jordan gave me. The moment I put on the shorts, I had an idea. So, at 22:22 on May 19, 2018, Beijing time, I wrote the following in the group:


Due to the sponsor's requirement for me to wear shorts that expose half my butt, I really can't bear the embarrassment and can only choose to withdraw.


After writing the above, I went to bed uneasily, waiting for tomorrow's race.


Note the bottom left corner of the photo: Like a knife.


Breakfast, reminding myself not to eat too much. Otherwise, using the excuse of eating too much to withdraw would be too low-level. After entering the starting area, I was very calm. The only unbearable thing was the leader's speech, which had a hypnotic effect. The gun fired, and I crossed the starting line in just over a minute, officially starting my first half marathon.


Note the bottom left corner of the photo: Mi Xiao Ya.


But today, something felt off. From the first step, I felt heavy and lacked energy. There was almost no signal at the starting point, so even though I turned on Codoon, it was useless. I decided to run casually, wherever I ended up. I started running at a pace of about 5 minutes per kilometer. At around 2 kilometers, I passed the 400 and 145 pacers. After 3 kilometers, I felt like I couldn't go on and started thinking about withdrawing. The weather wasn't hot, the morning sun was gentle, it was only 3 kilometers, and I had no physical issues. What reason could I have to withdraw? Was I withdrawing just to take photos? That seemed reasonable.


Note the bottom left corner of the photo: Mi Xiao Ya.


But at the fork between the mini run and the full/half marathon, a few kids from a sports school passed me. Watching them happily run towards the mini run finish, I thought, why run a half marathon? If I were running the mini, I'd be done by now. Am I crazy, running a marathon? Thinking this, I passed the 5-kilometer timing point in over 25 minutes.


Usually, running 5 kilometers is no big deal, not to mention needing any supplies. But today, I couldn't go on. Seeing the supply station was like seeing a beauty; my eyes lit up. I quickly turned on my signal, crossed eight lanes, and rushed towards the cups of life-saving water. Although I was in a hurry, I knew I had to drink slowly or just wet my throat and spit it out. Thus began my journey of entering every supply station. After the first supply station, I decided to give up resistance and set finishing as my goal. To hell with 145, to hell with breaking 2.


Note the bottom left corner of the photo: Mi Xiao Ya.


Once you give up your pursuit and dreams, your pace becomes unfamiliar, let alone any rhythm. Forget it, let's walk. After walking a few dozen meters, I started running again. At this point, I was closest to the finish line. If I withdrew now, I could go to the finish line for photos. Once past this point, withdrawing would mean walking back, which wasn't worth it. While calculating silently, I passed 6 kilometers. Seeing a pretty girl holding a sign cheering for me, I thought, how can I cheer now? There are still 15 kilometers to go.


Note the bottom left corner of the photo: Mi Xiao Ya.


Unintentionally, or maybe I wasn't clear-headed, I missed the 7-kilometer marker. Running under the warm sun, I suddenly saw the 8-kilometer marker and felt a surge of energy. It was like saving a kilometer, which is a long distance. Feeling a bit more spirited, I decided to run at my own pace. After 9 kilometers, just as I was getting into my rhythm, the 145 pacer passed me from behind. I knew it was only a matter of time before I got passed. Anyway, I had given up on my time. Then I thought, I didn't have a time to begin with. This is my first time; any time is my best time. If I don't do well this time, I can try again next time and get a personal best. Wait,At 5 kilometers, I was cursing myself for being crazy. At 10 kilometers, I was thinking about a personal best next time. Damn, human thoughts are complex.


Note the bottom left corner of the photo: Mi Xiao Ya.


At this point, if I could get an energy gel, that would be great. At 12 kilometers, there was a chocolate supply. I quickly grabbed a few, treating them as energy gels. While chewing, I managed to chip my tooth. Sigh, does drinking water get stuck in my teeth too? After eating the chocolate and drinking some water that didn't get stuck, I felt a bit more energetic. Just as I was about to speed up, my old injury flared up, and my tender nipples started chafing again. I quickly grabbed my shirt and ran. Next time, I must buy nipple covers, or I won't run marathons.Not far ahead, there were sponges. I grabbed two, stuffed one on each side, and started my 38F running journey.


Note the bottom left corner of the photo: Wind from the Grassland.


If I get photographed, so be it. I just want to be safe, not look good. Besides, I already look bad, unlike Shen Wu Ze, who spends 5 minutes running and 2 hours on makeup. Oh right, he's currently suffering in the Qinling Mountains, haha. I'll finish soon. Let him bet with others that I'll withdraw; he'll lose.




According to the latest news, Shen Wu Ze finished the Qinling trail race despite severe injuries. He emphasized again: 'I will never withdraw, not in this lifetime.' What kind of spirit is this? Anyway, I feel a bit inspired, but luckily, not too deeply.


Note the bottom left corner of the photo: Liu Wan Huai.


As I saw the kilometer markers increasing, I knew I was getting closer to finishing. At this point, I found my rhythm. I would walk a bit when I saw a kilometer marker but wouldn't stop in between. Thinking that soon I would see the photographers and have photos to post on social media, I kept going. Finally, under the increasingly enthusiastic sun, with my 38F chest, I crossed a few bridges, made a few turns, and saw the old man sitting in the shade. Sigh, I used to be like that, sitting in the shade watching others run in the sun. As I passed him, he later told me that seeing me run so pitifully, he felt sorry and didn't trip me, but he kind of regretted it. I appreciate the old man's care.


Note the bottom left corner of the photo: Shan Chao Pu Qiu.


Next was Wind from the Grassland, Wu You. After passing the 20-kilometer timing point, I reached the last supply station. I elegantly picked up a cup of water and drank it gentlemanly. Who knew, I choked. I was so slow, so careful, so gentle, yet I choked on the last cup of water. Forget it, let's walk a bit more, even slower. Anyway, I don't care about the time anymore.


Note the bottom left corner of the photo: Wind from the Grassland.


After a turn, the finish line was in sight. Iquickly removed my 38F; I couldn't have such an ugly finish line photo. But as soon as I threw it away, I regretted it; it kept chafing. Men's nipples are really troublesome.The finish line seemed so close, yet I couldn't muster the energy to run. I walked slowly, feeling the distance grow. I decided to run. Finally, I reached the finish line. I wasn't excited; it was inevitable, just a matter of time. If I arrived 50 minutes earlier, I could have been on the podium. Now, I could only sit on the sidelines. I looked around and saw no one nearby, so I walked across the finish line, captured by Like a Knife. Not bad, but the result was far from my expectation, like a knife stabbing me. However,I finished, 1:53, still under 2 hours, basically meeting my small pre-race goal. Due to a calculation error, my friend's reported time was 1:51. Sorry.


Note the bottom left corner of the photo: Like a Knife.


Then I didn't stop for a moment, immediately returning to the hotel a few hundred meters away to get my equipment for photos. On the way, I was surprised to find that after running a half marathon, my waist wasn't sore, my legs didn't hurt, and my knees weren't cramping. I could climb 11 floors without panting, as if I hadn't run at all. Doesn't this show I have a lot of room for improvement? Haha, next time, I'll put in more effort.


No time to remove makeup or change clothes, I went straight to take photos. Wearing such thin and short shorts, sitting on the sun-baked road in Yinchuan, do you know what it feels like? I do. Even more incomprehensible was that the organizing committee repeatedly came to the track to drive me away. I could only cooperate, retreating when they advanced, advancing when they retreated. Don't you think,under such a big sun, who would stay here for so long to take photos if not for love or madness?After photographing the 5:30 pacer, I couldn't stand the sun anymore.20,000 photos, done.


Reflecting on it, I summarized the following failures:

1.  Entered the supply stations too many times.

2.  Had no rhythm, completely out of sync with my usual running.

3.  Lacked firm belief, always thinking about saving energy for photos.

4.  Due to my delicate skin, nipple covers are a must.


After going back, I will train hard. See you at the next race!


————

*The copyright of this article belongs to the author. No reprinting without permission.

*The views expressed in this article are the author's own and do not represent Codoon's views.


Start Your Half Marathon Training

RunBox provides half marathon runners with:

  • Personalized 12-16 week training plans
  • Weekly detailed training schedules
  • Nutrition and recovery guidance
  • Pre-race strategy planning

Download RunBox and let our AI coach help you achieve your half marathon goal!

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