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
shock the running community wang feng crosses over to perform at beijing full marathon
Hello everyone, I am Old D. First of all, my title is just to attract traffic.
Come, sing with me: I am Old D, the flamboyant Old D; I am Old D, you don't understand Old D!
Can you sing it? That means you're revealing your age.
Recently, I got a new nickname: the Running Circle Wang Feng. Actually, I refuse to accept it because I'm much more handsome than Wang Feng!
—Preface
(The person on the left in the picture should be Wang Feng at his peak in terms of looks, his profile looks a bit similar.)
I consider myself a talkative person. I can chat endlessly, but I don't like writing. As a result, despite participating in many events, I only have two race reports. Even for the Tokyo Marathon, one of the six majors that I started this year, I didn't leave a single word.
Yesterday, I read Brother Te's Beijing Marathon race report. It was very inspiring and also very tough, so I thought of writing something. Everyone has their own life and their own dreams! I hope you all can have a happy and fulfilling life and achieve your own dreams.
-Training-
"Do you remember Old D by the Huangpu River last summer, running LSD shirtless? However, this summer, he is nowhere to be seen, and I miss him dearly." —Huang Ama
Last summer, on a whim, I decided to break 3 hours, training with full enthusiasm. This summer, I felt more tired of running, indulging more in hotpot, beer, skewers, watermelon, WiFi, and lounging around. I didn't do a single LSD over 20K the entire summer. Most of my training consisted of short aerobic runs and some interval training. I didn't do any pace runs, tempo runs, or strength training. The quality of my summer training was very poor. Half a month before the Beijing Marathon, I had no confidence at all.
Fortunately, my aerobic base from spring improved, and I did a 30K long run each week for the three weeks before the Beijing Marathon, which gave me some peace of mind.
-9.14-
So, I packed my bags and headed north on the afternoon of 9.14, embarking on my second consecutive year at the Beijing Marathon. The Fuxing train was fast, even faster than Sister Dai's slapping speed! Accompanied by the noisy antics of a few kids on the train, I arrived at Beijing South Station in four and a half hours. Then I rushed to Liangmaqiao to meet Xiaopang, Nie Shuai, and a guy who claims to be the top escort in the country, Xiaoleizi, for a meal at Haiwanju.
Here, I want to say something to Xiaolei: Were you an angel with broken wings in your past life? You've really ruined all the good dishes! If you dare to bully Baoying, the brothers will make sure you can't serve customers anymore.
(From left to right: Xiaopang, the top escort, Baoying, Old D, Nie Shuai)
After dinner, Xiaoleizi performed a unique skill: downing a bowl of Douzhi in one gulp! Douzhi is a great thing, highly recommended. I threw two coins into Xiaoleizi's bowl and told him to follow me tonight.
After eating, let's sing a song: "I am feasting in a restaurant in the capital, while you are eating instant noodles in the hard sleeper at night. If there's time before dawn, I want to forget your eyes, spending the whole night unable to finish a bowl of noodles~"
(Someone went completely crazy, like they were on drugs, hahaha)
-9.15-
Got up at 5:30 in the morning, went with Xiaopang to Yaoji Fried Liver Restaurant at Gulou, and met up with Shisan who had just gotten off the train. Then we headed to Olympic Forest Park for an event! A 5K slow run, chasing and playing along the way, happy as kids. Then there were interviews, photoshoots, and a bunch of other stuff. Before we knew it, it was noon. Everyone had activities, so we just had a simple bowl of noodles with Xiaolei before heading to the expo to pick up our race materials.
(The four handsome guys at Olympic Forest Park)
This year's expo was moved to the Agricultural Exhibition Center. I won't complain, I had no interest in getting freebies. After quickly picking up the materials, I sat at the main stage chatting with Qiuqiu. During this time, I met many old friends and made many new ones (I won't list them all, there are too many).
Unexpectedly, I ran into the most handsome female captain. Amazingly, she recognized me, haha. She added me on WeChat and we took a photo together. She really is handsome, and now you have another fanboy!
(The most handsome female captain, Song Yin)
Next, I participated in the AR's four-city battle and the Beijing Hyundai booth activities.
(This photo shows my majestic figure)
After the expo, I hurried to the Sanlitun sharing session.
(This photo has a highlight, everyone find the mistake)
I also gained a fangirl.
(Peach OS: Old D is so handsome, ahhhh)
After the sharing session, I had a meal with Peach and Huang Bobo, then took a taxi back to the hotel to sleep. Tonight, I decided to favor Brother Shisan! I don't know why he chose this name, and I didn't ask him. Maybe he's a bit of a 13-point. Yes, that's it!
(Final look photo)
-9.16-
Got up at 5:10 in the morning, emptied my bowels, washed up, and waited for Shisan's friend to pick us up for a bowl of ramen, then drove to the starting point.
Emptied my bowels again! The most criticized part of this year's Beijing Marathon was the inexplicable zoning by the organizing committee. Unfortunately, I was placed in Zone F. Before the check-in, I decided to start after everyone had crossed the line. So, I waited at the starting point for 18 minutes (during which I went to the toilet again, actually, I had an upset stomach since Friday, but fortunately, I didn't eat anything random these two days). After the Xi'an Marathon, I enjoyed another solo photo at the starting point.
(The aunt behind me has already started cleaning)
I originally planned to be the last one to cross the starting line, but the race officials came to chase me away, saying they would remove the timing mats if I didn't start running. So, I took off.
After starting, it was really hard to run! Weaving through the crowd, I ended up running an extra 600 meters, which was exhausting and completely messed up my rhythm.
(Just because I glanced at you in the crowd)
Chang'an Avenue was okay, the first 5K pace was 4:07, as planned. I didn't dare to enter the first aid station, too many people, afraid of being scammed, after all, I look like a rich and handsome guy;
The second turn came to the auxiliary road of the West Third Ring Road, starting the red congestion! This caused the second segment to slow down to 4:08;
The third segment was like rush hour, you know? Every time I entered a station, I had to diagonally cross from the left side of the track to the right to get supplies, then diagonally cross back to the left to continue cruising at a steady pace. This made a bunch of runners shout: Brother, slow down. The pace continued to drop to 4:09;
After the first three segments of red congestion, I didn't panic. I relied on my sharp eyes to constantly find narrow gaps to move forward quickly. At the same time, I used my genius brain to make precise calculations: Old D crossed the starting line 18 minutes and 37 seconds after the gunshot, then proceeded at an average pace of 4:07. Assuming the runners in Zone C started crossing the line 5 minutes after the gunshot and proceeded at a pace of 5:20, I would surpass the Zone C runners at the 13.1415926K mark, entering a relatively comfortable running environment. Sure enough, in the fourth segment, I could start accelerating according to my original plan, with the pace reaching 4:06;
After the halfway point, the track became more free-flowing. I proactively increased my speed. During this time, I encountered the handsome guy from the previous picture who looked like he was on drugs. I gently patted his chest (here I express my dissatisfaction: why didn't anyone take a picture? Why didn't I become famous? Angry!). The squid wanted to pat me back, then tried to catch up. I sped up, with the pace reaching 3:30. The squid followed for 200 meters and gave up, haha. I turned back and said, "Keep it up," and sped away, with the average pace reaching 4:03;
(The first person in Hangzhou with a million fans: Shen Squid)
The sixth segment was the most comfortable one. The track was very open, and the temperature was still moderate, so I continued cruising at a steady pace, with the pace at 4:03;
As the old saying goes, the real marathon starts after 30K. Around 32K is a human limit, extremely prone to hitting the wall. However, more cruelly, after 30K, we entered the steepest part of the Beijing Marathon, the Kehui Bridge. It was at the bridge entrance that I encountered last night's beauty. Brother Shisan called me to chat, but I ignored him. Actually, he had already hit the wall, haha, rookie! To conserve energy for later, I chose to slow down in the seventh segment, with the pace reaching 4:06;
After the toughest seventh segment, wow, I felt great. I saw a photographer ahead, gave a thumbs-up, and started accelerating. However, the photographer didn't take my picture! He, tui~ But the eighth segment was really winding, with various turns and loops, making me dizzy. Here, I encountered the annoying A3555 salty pig hand male protagonist. Brother, if you're going to grope, at least be good at it. By the way, we're from the same family, so either you go into hiding or retire. I'll take care of your burial. The average pace for this segment was 4:04;
The last 2.2K, how to play it! Should I go for 3:30? Tried it. Brother, I'm sorry, I was wrong. Looked at my watch, sub-2:53 was secure, so I maintained a steady pace. Soon, I reached the last turn, heard someone call Old D, and saw it was the soul photographer Xiangxiang. Happily, I ran towards her. On the final straight, I slightly accelerated and crossed the finish line steadily, stopping the clock at 2:52:22.
Just like when I broke 3 hours last year, I felt very calm, no smile, no pause,slowly walked past the finish line bag distribution area.
Stretching, soaking feet, picking up the bag.
(Photo by Xiangxiang)
After the race, someone asked me, was it tough crossing the line at 18 minutes and 37 seconds? You tell me, was it tough or not.
But from the moment I started running, I overtook 28,000 people, and not a single person overtook me! Hahaha, that was so damn satisfying.
-Post-race-
By the way, the four-city battle ended with Chengdu's victory. Their men need to reflect, relying entirely on women to win. Shanghai came in second. Beijing team? Dragged down by the so-called top escort in the country who keeps bragging about having 30,000 brothers in Beijing. I'll crush you every time I see you, hahaha~
(The top escort in the country)
Many people ask me why I like running marathons? It's exhausting, and I have to cover all the expenses myself.
Because I get to meet a group of like-minded friends, drink and eat meat together, play around without any inhibitions, and say the things buried deep in our hearts.
(Brothers and sisters, see you at the Xi'an Marathon and Shanghai Marathon)
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!
