Beginner Half Marathon Training Plan - 12 Week AI Schedule

Published: 2018-11-29 07:00:00

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

three years changshu half marathon participation record丨the transformation from a novice to finishing strong

People often say that running a marathon makes you fall in love with a city. So, if you run the same marathon three times, is it true love or just a sentiment?


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Changshu! A picturesque town by the Yangtze River, known as the 'Land of Fish and Rice' and the 'Blessed Land of Jiangnan.' This city hosts a well-established and long-standing event, the Changshu International Half Marathon. It may not be widely known, but in the Jiangsu-Zhejiang-Shanghai area, it is quite familiar. This event has been held for eight years, and if I participate this year, it will be my third consecutive year.


A running novice ventures into Changshu and finishes the race in a daze!


October 16, 2016, was when my dream began. A friend recommended it, and since my hometown Nantong is close to Changshu, I joined the marathon without much thought. It was my first half marathon.


At that time, I didn't know anything about gold-label events or Chinese Athletics Association certifications. I was just curious about everything. The grand scene of a marathon, which I had only seen on TV, was thrilling to experience in person.


However, starting is always the hardest part. I inexplicably got injured before the race. As a novice, I had no idea how to recover quickly or what kind of injury it was. I was anxious and worried, even considering dropping out.


What followed was a long and torturous wait, lasting two months. During that time, I did nothing but rest. Miraculously, my injury healed 20 days before the race. The thought of dropping out vanished, and I felt a surge of excitement that only runners can understand.


As a beginner, I didn't know anyone with the same hobby. I packed my bags and headed to Changshu alone. When I went to pick up my race kit, everything was new to me: the Xtep race shirt, the personalized bib, the Xtep storage bag, the timing chip, and the race guide. After collecting my gear, I checked into a clean and tidy hotel. The owner was very welcoming, knowing I was there for the marathon.


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The night before the race passed quickly. I couldn't sleep well, whether from excitement or nervousness. The Changshu Half Marathon provided excellent service, with a dedicated shuttle bus to the starting point early the next morning.


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At the starting point, I saw many people in various race outfits, some carrying large flags. Suddenly, I noticed a familiar name, 'Codoon City Running Group.' Loud pop music played, and a large main stage appeared before me. A bus arrived, and a group of people in fluorescent yellow uniforms with 'Nantong Love Running Group' printed on their chests got off. I thought, 'So there's such an organization in Nantong.' I considered greeting them but decided against it, feeling like an amateur among professionals.


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At that moment, an announcement called for athlete check-in. 'What's check-in?' I asked a nearby volunteer, who told me to stand in the designated area for half marathon runners.


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The crowd grew, and I felt cramped. The scene was spectacular, with a sea of people. I felt small and insignificant. Some were chatting and laughing, others taking photos. Then came the stretching exercises, stage performances, speeches, and the national anthem, followed by the starting gun.


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As the crowd began to disperse, I felt like everyone was passing me. As a novice, I had some quirks, like using a waist pack for the first time..I had never used a waist pack while running before..Of course,,I used the waist pack as an accessory. My phone felt unnatural in it, so I kept it in my pocket, causing it to fall out twice, creating awkward moments and making people behind me dodge.


A half marathon passes quickly. Although I was a novice, I finished the race without realizing it.


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There was a finisher's bag with bread, drinks, hand cream, shower gel, and a medal.


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I heard someone say they received a finish time text. I checked my phone, but there was nothing. I wondered if I had run the wrong way or if my timing chip was broken. Finally, the text arrived: 2 hours and 3 minutes.


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I didn't stay long after the race, took some photos, and returned to the hotel. The owner welcomed me back and invited me to come again next year. After packing, I returned to Nantong.


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You might think my first Changshu trip ended in confusion. Indeed, I didn't fully appreciate the marathon's charm. I was worried about my injury, had no companions, and felt disappointed with the medal. Most importantly, I didn't get any race photos, making me feel like I ran a fake marathon.


Back in Nantong, I quickly joined the 'Nantong Love Running Group,' mentioned earlier. I learned a lot, made friends, and met my mentor. Through conversations, I discovered my injury was 'Iliotibial Band Syndrome,' caused by weak leg core muscles and increased mileage. I also learned that the Changshu Half Marathon was a small-scale event certified by the Chinese Athletics Association. My friends joked that I didn't get any photos because I was too slow.


Mature Transformation in Changshu, Perfect Finish


A year later, I was no longer the confused novice but a seasoned runner who had completed a full marathon. On October 29, 2017, I returned to the Changshu Half Marathon, feeling familiar and confident. This time, I joined the team, wearing our uniform with pride. I remembered how I had envied others a year ago. Now, I felt like a veteran, imagining that newcomers might be looking up to me.


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The familiar scenes, the familiar course, the familiar people, the familiar stage, and the familiar ceremonies... It all felt like déjà vu. I quickly blended in, no longer feeling small and lonely.


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With the familiar gunshot, the race began. The crowd dispersed, and I no longer felt like everyone was passing me. Instead, I felt like I was passing others. Wearing a waist pack felt natural, and I could handle any situation with ease. I smiled for the cameras, feeling like every photographer was focusing on me.


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However, I felt a bit awkward because I wore trail running shoes for the race to review them. My fellow runners noticed, but the shoes didn't affect my performance. I finished the race easily, and the finish time text arrived quickly: 1 hour and 50 minutes, my best half marathon time.


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I was finally satisfied with the finisher's medal, designed with the theme of Jiang Ziya fishing at Shang Lake, a key part of the Changshu Half Marathon course. I took many photos, including with a 'Pigsy' from Journey to the West and the male black champion. Although I didn't know who he was, I knew that black runners often dominate marathons.


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Back in Nantong, I wrote a review article about the trail running shoes, proving they could be used for marathons. However, the best shoes should match the sport to perform optimally.

    

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Ready to Go, Connected with Changshu, Forced to Withdraw


Time flies, and another year passed. On November 25, 2018, the Changshu International Half Marathon returned, now managed by Hui Sports, known for the Suzhou Jinji Lake International Half Marathon and the Harbin International Marathon. This upgraded event excited many runners, but I wasn't particularly interested. However, Menpai Sports offered me a free entry, so I would run the Changshu Half Marathon for the third time. The upgraded event used a lottery system, adding to the excitement.


This race was also the first time in a year that my mentor and I would compete together. My mentor, whom we affectionately call 'Old Guan,' is known for three things: getting injured (and withdrawing), drinking, and running marathons. Despite his frequent injuries, he loves running and has a natural talent for it. He once completed two half marathons and a full marathon in a month with zero training. However, he advises against this, emphasizing injury-free running.


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He often reminds us to be cautious and avoid injuries, yet he is the one who gets injured the most. He has had to withdraw from top events like the Shanghai Marathon and the Hangzhou Marathon. Now, he was finally back from injury, ready to finish the year strong with me. I even drew a picture of his three traits and included a photo from his Suzhou Marathon, where he looked very handsome.


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I was well-prepared for this race, feeling light and ready to fly. I even ran 10 kilometers the night before, confident that I would achieve a personal best in this new Changshu Half Marathon.PB.I couldn't wait.


This time, I traveled with our Nantong team, which was larger than in previous years. Everyone eagerly anticipated the new Changshu Half Marathon. Pre-race articles highlighted the event's upgrades, including local delicacies like Beggar's Chicken and Crab Roe Tofu, and ancient-costumed cheerleaders at every kilometer mark.


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But as the saying goes, 'Man proposes, God disposes.' The fog descended last night, covering the land and closing highways and bridges. We began to despair, realizing the fog wouldn't lift soon. My mentor's comeback race was canceled, and we couldn't enjoy the local delicacies or the ancient-costumed cheerleaders. Most disappointing was missing out on the beautiful Guzheng-themed medal designed by Hui Sports...


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Back in the day, Sun Wukong defeated the White Bone Demon, and Wu Song defeated the tiger after three bowls of wine. But I couldn't defeat the fog in my third attempt at the Changshu Half Marathon.It seemedI would experience my first race withdrawal..I had considered withdrawing from my first race due to injury but didn't. Now, two years later, I was forced to withdraw due to fog.'Being' forced to withdraw. They say marathon runners are optimists. We are a group of people who love running, and we ended this Changshu trip with a ceremony, finding some comfort and closure. It wasn't that we didn't want to come; the fog wouldn't let us.


Back in Nantong, we vented our frustration by running. Some wore their race shirts, and others pinned their bibs, pretending to run the Changshu Half Marathon.


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My first race report turned out to be about a withdrawal. Many people write about major events like the Beijing Marathon or the Shanghai Marathon, or even more challenging trail races. But I wrote about a small, unknown half marathon. As I write this, I still think about the Guzheng medal I wanted to bring back and pair with a painting. But man proposes, God disposes.


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Rather than a race report, this is a story about life. We all face bumps and obstacles along the way. Nothing is always smooth sailing. The fog may have dampened our spirits, but it couldn't extinguish our passion for running.


Time can't hold onto yesterday; fate can't stay at the first meeting. This is experience, witnessing everyone's growth and counting our changes and gains together. There are countless wonderful stories and people... A fog can't change our beginning. Through wind and rain, we'll meet again next year!





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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