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
lanzhou not only has beef noodles but also the popular lanzhou marathon
About the Lanzhou Marathon
Lanzhou is known not just for its beef noodles but also for its highly acclaimed marathon. As the highest-altitude marathon in the country and the only one that runs along the Yellow River, the Lanzhou Marathon has been held since 2011. The event's level and quality have continuously improved, earning widespread praise. The race atmosphere and services have made it increasingly popular, with the number of participants soaring from 18,000 to over 40,000.
The Lanzhou Marathon is hailed as the 'most worthwhile marathon in the Northwest region.' Since 2018, it has been officially recognized as an IAAF Gold Label Road Race. The Lanzhou Marathon course maximizes the scenic advantages of the 'Yellow River Scenic Line,' offering a memorable race experience.
The youngest IAAF Gold Label Marathon
In December 2017, the Lanzhou International Marathon was listed in the latest IAAF Gold Label Marathons. It became the youngest IAAF Gold Label event in China. The future of the Gold Label Lanzhou Marathon is highly anticipated.
Reliable medical support
Every 100 meters, there is a medical volunteer; every two kilometers, an ambulance; and medical pacers run alongside the participants. Lanzhou Marathon aims to provide emergency aid within five minutes, well within the golden 10-minute window. Besides the runners, staff, performers, and spectators are also covered. In the last four editions, the number of injuries and hospitalizations has generally decreased. In 2016, nearly 800 people were directly involved in medical support, including 220 medical staff, 500 medical volunteers, and 50 medical pacers.
Effective heat prevention measures, smooth bag check-in, and ample supplies are provided. Cheers from the volunteers along the course are endless, and their smiles warm the heart. Last year, energetic 'Lanzhou Babies' held kilometer markers. After completing the marathon under the 'Lanzhou Blue' sky, participants receive a unique Lanzhou-themed finisher's bag as a souvenir.
'The First Bridge over the Yellow River'
The Iron Bridge under Baita Mountain in northern Lanzhou is the oldest bridge in the city, built by the Germans. In 1942, it was renamed 'Zhongshan Bridge' in memory of Sun Yat-sen. The bridge has stood for 108 years. The Zhongshan Iron Bridge is to Lanzhou what the Waibaidu Bridge is to Shanghai; its historical and commemorative value far exceeds its transportation function. Although the marathon does not cross the Zhongshan Bridge, runners will pass by its southern end and see the bridge standing over the Yellow River.
Lanzhou Speed
The course record for the Lanzhou Marathon was set by Ethiopian runner Abayneh Ayelle Woldegiorgis in 2015, with a time of 2 hours, 10 minutes, and 10 seconds. In the same year, Bian Qi set the best time for a Chinese runner at 2 hours, 30 minutes, and 27 seconds.
'Prince of 100 Marathons' Challenge
To encourage runners to challenge themselves and never give up, the Lanzhou International Marathon will introduce the 'Prince of 100 Marathons' challenge this year. The organizing committee, in collaboration with Lanzhou Bank, will award a 100-gram pure gold medal to runners who complete their 100th marathon at the Lanzhou International Marathon, a 50-gram pure gold medal for those who complete 50 marathons, and a gold-plated medal for those who complete 10 marathons.
About the city of Lanzhou
Golden City Lanzhou is built along the Yellow River. Due to its strategic location, it was once a military fortress contested by various feudal lords and a commercial hub on the ancient Silk Road. Many travelers use Lanzhou as a transit point when exploring western China, often passing through without stopping. Many Lanzhou natives who venture out forget the sight of orchids blooming on Gaolan Mountain and no longer drink a cup of Yellow River water.
This city has seen many people come and go, and many return after leaving. It is this constant flow that makes Lanzhou particularly inclusive, not questioning your origins or destinations. Your arrival is enough.
This city has a bit of a rough edge, 'entertainment relies mainly on alcohol,' as the song goes, 'Northwest by north, sheep and horses are black, you drink and cry, northwest by north, get Lanzhou drunk.'
This city is straightforward and decisive. Some people dislike Lanzhou, finding it dirty, crowded, and with aggressive drivers; others love it, finding a sense of boldness and warmth even in the concrete. Just like the city's shape, the people here are straightforward and don't beat around the bush.
This was once a city invisible to satellites, plagued by severe air pollution due to its river valley terrain and industrial emissions. Can a marathon be held in such a formerly heavily polluted city?
At the 2015 Paris Climate Change Conference, Lanzhou received the 'Today’s Transformative Progress Award.' Through strict coal emission controls, regulation of high-emission industries, and water-assisted dust suppression, Lanzhou's streets are now free of litter, and water trucks are a common sight. The dusty air is gone, and 'Lanzhou Blue' has become the norm.
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!