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
shen wuzei: still good beijing marathon pb otherwise boge would have...
"There is someone whose existence makes you feel that you should become a better person.
Maybe they are someone around you, or maybe not.
Because you want to become like them, you want to work hard, become gentle, become strong-willed.
Because of the effort, slowly, we become the person we like."
"Squid, you've been running for almost three years now. Everyone first got to know you because of your weight loss and motivational story. How do you view running, or what do you find interesting about running?"
This was the question Li Chun asked on September 15th when we rushed to Olympic Forest Park to shoot the Yibao Runner Story.
What came to mind inadvertently was the manga I loved as a child, Dragon Ball. The most attractive aspect of the manga was the traceable growth process of Goku, so I answered.
"The most interesting thing about running for me is that I can see my own growth, whether in terms of physique or performance. I also get to meet interesting partners who show me more possibilities and give me more goals or ambitions. It's like the manga Dragon Ball I watched as a child. When you love something enough, keep loving it, and your abilities will grow stronger. As your abilities grow, you will continuously encounter interesting experiences and people."
"Do you have any words to share with fellow runners or those who haven't started running yet?"
"Running won't make you a new person, but it will make you the person you were meant to be.
This is a phrase I particularly like and can't help but share. Before I got into marathons, I was afraid of them because I didn't understand them. I thought, how could I possibly complete one? But I still felt that giving up without trying was more regrettable. Compared to failure, blankness is more regretful. So, if there's something you want to do, don't let yourself be your own obstacle. Go for it, don't wait, there's no need."
So, this race report is about setting out and encountering.
Our lives do need a sense of ritual.
Perhaps it's because marathons divide the year into different expectations, and you keep getting closer to these expectations, with your continuous changes reflected in the daily details.
Running the Beijing Marathon, for most runners, is a very 'sentimental' ritual. Maybe, as some friends say, singing the national anthem with 30,000 people and then running past Tiananmen with your own feet gives a sense of closure to your love for marathons.
And if you can set a personal best (PB) at the Beijing Marathon, that would be the perfect script.
I wanted such a script, so before running the Beijing Marathon, I consulted the 'serious runners' around me on how to train and how to refuel.
I can't help but manually thank Brother Bo (Brother Bo CodoonAccount:BY-Ren Guai Guai), Brother Bo is a very meticulous runner. When I told him I wanted to run a good time and set a PB, he seriously replied,
"If you run fast, what about us ugly ones?"
Brother Bo is a runner I deeply respect, and for those I respect, I can only be honest: "Then you have to run faster."
Actually, Brother Bo isn't ugly; on the contrary, he looks quite like a star. I've told him countless times that he looks like a celebrity, and he asked if it was Louis Koo.
Isaid close enough. He was very happy. But I forgot to tell him, it's not Louis Koo, it's Ronald Cheng.
Brother Bo always firmly believes, "If you're ugly, you need to run more. The faster you run, the more handsome you become."
But I always felt that the world has too much chicken soup. I never dared to tell Brother Bo that, based on my years of experience being photographed, running fast and being handsome are related, but not much. It's just that if you run fast enough, you can run out of the photographer's frame.
Telling the truth has its price. After knowing this fact, Brother Bo gave me a two-month training plan. He said, "Follow this plan and train well. If you can't set a PB, I'll eat shit standing on my head."
A serious runner is a serious runner, not only harsh on others but also ruthless on themselves.
Born as a human, be kindTo prevent Brother Bo from eating shit standing on his head, I only followed his two-month plan for two weeks.
It's not that I'm lazy, but I believe in leaving some room for future encounters. This way, even if I don't set a PB, Brother Bo won't have to eat shit standing on his head.
During the days he supervised my training, Brother Bo spent his non-training time studying psychology. After all, compared to setting a PB, eating shit standing on your head is much harder.
So, on the eve of the Beijing Marathon, he used his ultimate weapon against my weakness: energy gels.
"Run well, I'll be waiting for you at the hotpot restaurant."
Good things often come in pairs. Even though Brother Bo used hotpot to tempt me, I still had a deep confidence in my abilities.
Brother Bo's pre-race chicken soup was all about spiritual encouragement. I also want to thank Liu Quan and the staff at the Shokz bone conduction headphones booth for their help, giving me the most solid methodology for running marathons.
"Little brother, keep it up. We'll cheer for you at 23k and 33k, with encouragement and music all the way."
"Squid, for refueling, you can take an energy gel before the race and then one every 40 minutes."
"Thanks, Brother Quan!"
(Yes, that's right, this is a soft plug for Shokz bone conduction headphones.)
Shokz bone conduction headphones look great, stay stable throughout, and don't wobble. I'm definitely not running like crazy because of the cheers from the Shokz bone conduction headphone girls on the course.
It's the stable music in my ears that spurred my steps to chase my dreams! ---- Not letting Coach Brother Bo eat shit standing on his head.
As the race approached, I couldn't help but thank these two partners, Dongdong and Shisan. When they heard I wanted to set a PB in Beijing, they firmly told me right away,"Squid, I won't be running for time in Beijing. I'll accompany you to set a PB."
Thinking that running is a personal matter, I politely said, "No need, no need, you guys focus on your own times." But in my heart, I thought, haha, I have private pacers, my PB is half secured.
After hearing me say no need, they quickly replied, "Okay, then good luck."
I believe everyone can see from this picture the lonely and speechless look in my eyes as I set off alone, even the Rudy glasses couldn't hide it.
Ha, men, not a single one is reliable, especially two men.
No worries, I still have my Shokz bone conduction headphones. Turning them on, the music accompanied me, and thinking of the cheers from the girls at 23k and 33k, my steps became lighter.
Just three kilometers in, I met my savior, my good partner Zhu Hangchen.
Honestly, I didn't want to meet him on the course, not for any complicated reason, just that when we went to the race in the morning, I looked up at the sky. The clear sky made me realize it would be very sunny and hot today.
This isn't a great skill. If you have the Moji Weather app, you should also know the weather. So, I casually asked Zhu Hangchen, "Did you bring sunscreen?"
Any normal person hearing this question would reply, "A. Yes. B. No."
His answer was,"Ha, you're so dark, applying it is like not applying it. Better not to apply."
But unexpectedly, on this course with 30,000 people, I still met him, who had clawed his way up from Zone C. What kind of fate made us run at the same pace all the way?
Although he usually teases me, during the race, Hangchen was very considerate. He said, "Let's keep our pace steady, run at 4:40 for now."
"Okay, Hangchen, your current pace is 4:15."
After accompanying each other for about 12 kilometers, Hangchen gave up on me and went ahead alone.
Ha, men, not a single one is reliable. He didn't even say goodbye when he left.
Hangchen was no longer reliable, so to set a PB, the priority was to find another companion on the course.
So, swaying to the music, I tried to observe the runners around me to see who was running steadily and evenly.
After looking around two or three times, I gave up completely because everyone's face was written with "giving it my all, leaving no effort behind."
How to illustrate this? Probably, when I saw photographers or the cheering squad from China Fortune, I would still nod, smile, and wave excitedly.
But the runners around me had expressions like this: "(Imagine a struggling expression, the editor doesn't support adding QQ emojis)"
So, I wobbled to 30K, the sun getting stronger, and I could clearly feel myself getting darker. The basis for this judgment was the photographers' reactions.
They went from raising their cameras when they saw me to wiping their lenses when they saw me. I remembered my photographer friend Dai Wuyan saying, "Don't wear black clothes when running marathons; it's hard to focus."
As my physical ability decreased with the rising temperature, so did my enthusiasm for interaction. Because I kept thinking about Brother Bo's fate if I didn't set a PB, I missed many salt tablet stations and ended up cramping in my left thigh at 37 kilometers.
But I knew what not setting a PB meant.
Brother Bo is my mentor; I can't let a serious runner become a circus performer.
So, after cramping, I slapped my thigh twice. The effect was obvious: it hurt more. Luckily, at 37K, there was an Adidas supply station, and I grabbed a banana.
While eating, I seriously said, "I'm Xiao Lei's friend. Put this banana on his tab."
I couldn't help but sigh; when you don't want to give up, no one can make you give up.
The final result was decent: I finished in 3 hours and 28 minutes, successfully improving my PB from 3 hours and 39 minutes to 3 hours and 28 minutes.
After the race, Brother Bo was more concerned about my result than my mom. He sent a WeChat message right after the race: "How did you do?"
I said, "I crashed."
About ten minutes later, he still hadn't replied. So I quickly said, "I set a PB."
These two simple letters seemed to open Brother Bo's chatterbox: "Hahaha, that's good, that's good. I also crashed. I even got photographed by the photographer. Look, so handsome! Let me tell you, I got a side stitch and didn't run well, only did 2 hours and 50 minutes."
The 'Ronald Cheng' Brother Bo, who dances Swan Lake with his iliopsoas muscle.
I'm going to start pouring chicken soup. Back on September 15th, when we went to Olympic Forest Park to shoot the runner story, Li Chun asked, "Will you still be running in ten years?"
I thought seriously and answered, "I don't think about whether I'll still be running in ten years. If I still love running next year, I'll be really satisfied."
Because as long as you keep moving forward, you can't know what will happen tomorrow. Often, you have to look back to see what gradually changed your trajectory.
I'm very grateful for running marathons, for the chance to meet one interesting and fun friend after another. How to describe it specifically? I think it's probably
"There is someone whose existence makes you feel that you should become a better person. Maybe they are someone around you, or maybe not. Because you want to become like them, you want to work hard, become gentle, become strong-willed. Because of the effort, slowly, we become the person we like."
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- GPT-4o powered personalized training plans
- Daily training guidance and feedback
- Nutrition and recovery advice
- Real-time progress tracking
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