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
harmful harbin marathon scenery food beauties
This is what I earned by running 21 kilometers.
When I decided to run the Harbin Marathon, almost everyone said to me, 'You're going to Harbin to run? We're all going there to eat!' Because I had already run it once last year, I had a taste of Harbin's brutal race supplies. Of course, I'm not that interested in food; I mainly want to finish early so I can take photos. So, I always disguise myself as a serious runner, chasing after good results. Actually, I also want to run slowly, play slowly, and eat slowly. I definitely don't want to compete with the African runners for that bit of prize money; it's too exhausting and not worth it.
But from the moment I arrived in Harbin, I was greeted by continuous rain. This made me very worried about Sunday's race. I kept checking the weather, hoping to see no rain. Unfortunately, every time it showed rain. Should I withdraw from the race again? Watching the drizzle, I was worried to death. I even borrowed an umbrella to pick up my race packet, completely unprepared for a rain battle.
The organizers placed the packet pickup on Central Street, which was a great choice. Out-of-town runners could pick up their packets and then stroll around the Russian-style buildings that are characteristic of Harbin. To test the efficiency of the organizing committee, I deliberately chose the theoretically busiest time, around 2 PM on Saturday. I also intentionally didn't bring my pickup slip or a copy of my ID. As I walked, I thought, 'I'm just here to find faults, so what?' But to my disappointment, I couldn't find any issues. There were several printers and copiers on-site, and the packet pickup was orderly and quick. Aside from the small venue, there were no complaints.
Responding to the call of fellow runners, I went to bed early that night to rest well and prepare for the race.
When I woke up in the morning, the first thing I did was open the window to check. No rain, great joy. I had decided the night before that if it rained, I would withdraw from the race. Since it wasn't raining now, I decided to participate.
To prevent getting caught in the rain halfway through and to aim for a good result, choosing the least amount of gear was a good strategy. So, I decisively gave up wearing underwear, becoming the most minimally dressed participant in the Harbin Marathon. Vest, shorts, socks, shoes. Is there anyone wearing less than me? Come on, show yourself.
This is the least gear for the Harbin Marathon.
Moreover, given the painful experience from my last half marathon, I took special care of my tender spots by applying temporary band-aids. This made me feel much more at ease, no longer needing thick foam pads. I still maintained an A- grade, with a lighter load and one less excuse to withdraw. Do I look like someone who makes excuses?
Off we go. Although there were still occasional light drizzles outside, I somehow believed it wouldn't rain today. Runners from all directions were heading the same way. Each runner looked so familiar; yes, these are called fellow travelers. Walking on the streets of Harbin, I suddenly felt like I was in Shanghai. It turns out Shanghai is known as the Paris of the East, and Harbin is also called the Little Paris of the East. All roads lead to Paris. Normally, no one wants to be photographed by traffic police, but at this moment, it didn't matter, fully embodying the unity between the military and civilians.
This traffic police photo is free.
Following the race manual instructions, I smoothly passed the security check and bag drop, quickly entering the B zone of the track. I was about 100 meters from the arch, but I couldn't hear any movement from the main stage. It was only later when I read the news that I found out there was a moment of silence before the race for the victims of the Harbin fire on the 25th. Even though I was standing relatively close to the front of the B zone, I didn't hear anything. This means that probably more than two-thirds of the participants didn't know about this. This is a bit regrettable.
This is my starting position.
Seeing the golden fireworks bloom, I knew the race had started. After most of the A zone runners had gone, the B zone began to move. Six minutes after the gunshot, I passed through the starting arch, beginning my journey filled with both glory and humiliation in Harbin.
This is me passing through the starting arch, photo by Huasheng.
At the beginning, I maintained a pace of just over 5 minutes per kilometer, steadily moving forward, feeling extremely confident about my personal best. I gradually overtook pacers of various time slots, leaving them with just a 'You're too slow' and my back. As usual, around the 5-kilometer mark, I started to feel like I didn't want to run anymore. But then I looked up and saw a sign: 'No stopping here, violators will be fined 100 and lose 3 points.' Seeing a row of cameras above, I quickly sped up. Soon after, I saw another sign: 'No speeding, violators will be fined 200 and lose 3 points.' What do they want me to do? I'm here to run, not to get fined hundreds of dollars...
In terms of looks, Harbin definitely ranks high. From staff to security, from participants to volunteers, especially the cheering crowds along the route, almost everyone was good-looking. This made me frequently turn my head, seriously affecting my running. As I ran, I thought, 'If I can't get a personal best, I must complain to the organizing committee.'
This is Harbin's good looks, photo by Huasheng.
When I reached over 8 kilometers, a lifelong wish of mine was finally fulfilled: I overtook Shen the Squid. From a distance, I saw the 4-hour pacer flag and silently overtook them, running to the front of the 4-hour group. Looking back, I laughed heartily. Looking back again, I laughed even more.Ha.On the third look back, oh no, the Squid was chasing me. I did a beautiful 720-degree spin with a double backflip. Although my landing was a bit unstable, I successfully adjusted my direction and sped away. Alright, the result of this race no longer mattered.
Due to turning my head too many times to look at beautiful women and the excitement of overtaking, I ended up with a sore neck. I persisted past the 10-kilometer timing point and immediately entered a repair station. The staff quickly came to assist, naturally moving the spray towards my legs. I promptly stopped them and pointed to the right side of my neck, 'Here.' The staff quickly sprayed my neck, and some of the spray sneaked into my mouth, leaving a bitter taste. I got back on the road, but by this time, the 4-hour group had caught up, and I ran with them onto the Yangmingtan Bridge.
Previously, I couldn't believe that a sore neck could affect running, but this time I experienced it. Blame it on the Squid; I could no longer smoothly look at beautiful women. You can imagine how low my spirits were. Could I still run well? I knew there were many Russian beauties on the Yangmingtan Bridge. Sigh.
Just when I was in complete despair, a hero appeared. That hero was my fellow townsman, Comrade Xiaomi. The beautiful hero called out to me, and I immediately felt a surge of energy: 'Xiaomi, help me get a personal best.' Without another word, I followed the female hero at a pace of just over 4 minutes per kilometer. Normally, this pace is very comfortable for me within 5 kilometers, but by this time, I had already run 12 kilometers. I once again overestimated my strength, and combined with my uncooperative neck, I finally bowed to reality. 'Don't worry about me, Xiaomi, go ahead. See you in Nanjing.'
This is the exhausted me,photo by Spring River Flower Moon Night.
Then I started a run-walk routine. This wasn't so bad; I could take a good look at the Yangmingtan Bridge, study its structure, and see which design elements were worth learning. Running and learning, that's the highest level of marathon running. Besides, it was almost time for the gourmet food expo. Beautiful women, beautiful scenery, and delicious food—why bother running?
Sure enough, the food zone came first, and I just drank some water. Having run this far, I wasn't in the mood to eat. Then came the highlight: the Russian swimsuit beauties' water spray zone. Oh my, I stood there watching for half an hour. Even after I left, my heart stayed there. At that moment, I thought, 'If only these Russian beauties could run with me, I would definitely give it my all, holding nothing back, fiercely...'
...
...not run anymore. You get it.
These are the charming Russian beauties, from the organizing committee.
After coming down from the Yangmingtan Bridge, I was almost at the finish line. The course was mostly downhill at this point, and I regained hope. Just as I was about to go all out, the annoying 4-hour group quietly overtook me while I stopped to drink water. Along with this huge blow, something even more ridiculous happened.
In Uncle Benshan's skit 'Selling Crutches,' there's a line: 'The problem with the head has shifted to the foot.' This actually happened to me. My neck felt a bit better, but the pain shifted to my left arm, and my biceps started to ache. While running, my right arm swung more than my left. With a stiff neck and unbalanced arms, I looked a bit like a tribute to Charlie Chaplin. It was both laughable and pitiful. I began to question myself: was I here to run or to entertain?
This is me forcing a smile,photo by Wilderness Lone Boat.
By this time, I couldn't see the 4-hour group anymore. The idea of a personal best could be set aside; there was basically no hope. I walked and ran listlessly, looking around. There was no one else walking, only me. Fortunately, it was Harbin, where I didn't know many people. Otherwise, it would have been extremely embarrassing to walk even on a downhill.
Finally, I got off the bridge, passed the turnaround point, and entered the food zone again. I remember solving my breakfast problem here last year. But now, I didn't want to eat anything; I didn't want to waste time. However, when a Madieer ice cream was handed to me, I took it without hesitation, peeled off the wrapper, and took a big lick.It was this Madieer ice cream that completely led to my downfall.This was the best ice cream I've ever had, especially in such a low mood. I wanted to thoroughly enjoy this treat.
This is the Madieer ice cream and me,photo by Wilderness Lone Boat.
At this point, I started to regret it a bit. Since I was already running like this, I should have eaten more earlier. I didn't run well, nor did I eat well; it was a lose-lose situation. Thinking this, I passed the diversion point. There was just over 1 kilometer left to the finish line. Eating the Madieer ice cream, I walked and ran intermittently. Undoubtedly, no serious runner would be like me. Compared to the serious runners around me, I was a complete outlier. I easily crossed the finish line and found that there were no photographers. Oh well. Thus ended my second 156 half-marathon journey.
Without stopping for a moment, I didn't even have time to put on my pants before jumping into the photo shoot. This was the least dressed photo shoot I've ever done, feeling almost like a nude shoot. My fair and tender thighs were exposed to the spring light. After a while, I would pull up my pants, afraid of a wardrobe malfunction. But then I thought, 'If you want to be famous, you have to show some skin.' I aimed to capture some wardrobe malfunction shots of the runners; that would be big news. So, I tried all sorts of poses on the track, but it seemed like there was no chance of a malfunction. Li Ning's shorts disappointed me again.
This is my thigh and me,photo by fellow runner Qian Duoduo.
First, I photographed the half-marathon runners, then walked to the 36-kilometer mark of the full marathon. Walking on the track, I casually grabbed several slices of red sausage, savoring the delicious taste. Just as I sat down and set up my camera, I saw my old rivals, the 4-hour group, again. What a small world. I was determined to compete with them. 'Wait for me, next time I won't let you catch up.' Finally, with 30,040 photos taken, I called it a day.
From my perspective, the Harbin Marathon was flawless. The entire organization was orderly, and the volunteers, besides being good-looking, were also very professional. The overall atmosphere of the event was excellent, with different surprises at each point. The race supplies were abundant, with various buffet photos showing that you could eat well, eat your fill, and eat to your heart's content.
Of course, the only dissatisfaction was with the event photography. The official agencies were Marathon Photos and Running Vitamins. Unfortunately, as a half-marathon runner, I only had one photo on Marathon Photos, and it wasn't even good. As for Running Vitamins, there wasn't a single photo. So, for event photography, I still recommend Aiyundong. Based on my understanding of event photography,I can only say two words to the organizing committee: 'Hehe.'
I declare that the following results are true and valid. They are entirely due to my insufficient training and overconfidence. I will make a comeback.
The rest of the story will continue next year.
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