Beginner Marathon Training Plan - 16 Week Schedule with AI Coach

Published: 2018-12-03 06:00:00

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?

  1. Personalized Assessment: Based on your running experience and fitness condition
  2. Smart Adjustments: Training intensity optimizes automatically with progress
  3. Scientific Pacing: Based on your target finish time
  4. Injury Prevention: Reasonable intensity progression to avoid injuries

graduation run has ended but the marathon against illness continues


Four years of university have flown by in the blink of an eye, and time is about to mercilessly put another period on the notebook of youth. This also means that I have to tear off the student label and can no longer rely on my parents as I did before. Instead, I must don my armor and face everything in life on my own.

If you ask me what I have done most consistently and with the most focus besides my studies during my four years of university, my answer would undoubtedly be running.


I have been running for four years in university. In the first three years, I ran a total of over 3,700 kilometers, transforming from a chubby guy who struggled to run two laps around the track into a running expert in the eyes of my classmates (a bit of a show-off). Running has unconsciously become an indispensable part of my life.


Although I haven't won any prizes or achieved any material success in any competitions during these years of running, I have gained many friends who care about me and some life experiences along the way. I am sure this will be the most memorable and colorful page in my youth story.


A graduation run for myself


As graduation approaches, I think I should say goodbye to the city where I have spent four years, to my university, and to my loved ones in my own way. I believe the best way is to go for a run! Let me go out and run through every place I have run over the past few years, saying goodbye to every scenery I have seen. Although there are still more than six months until graduation, and it might be a bit early to call it a graduation run, I know very well that if I don't do it now, my body won't allow me to do it next year. Since I want to do it now, I should complete it early to avoid future regrets.


To make this run more meaningful and ceremonial, I specially made a flag to hold in my hand (haha, the show-off effect is still great).


图片1.png 

Everything is ready, so let's set off!


I called a buddy to run a segment with me. Originally, I planned to have him accompany me for just 5k, but in the end, he 'risked his life to accompany his running friend' and ran the longest distance he has ever run with me.


This is how I looked before setting off (a bit blurry due to my handsomeness, wearing all my marathon gear: socks, gloves, magic scarf, T-shirt).


图片2.png


This is how I looked when I came back (still handsome, just short of lying on the ground).


图片3.png

图片4.png


This northern guy said he was embarrassed and didn't let me take his picture, but I insisted on taking one. It's a pity we didn't even get a group photo in the end.


It took us more than twenty minutes to reach the Shenmu Lake, which usually only takes fifteen minutes. We headed west through the old city and then reached the legendary 128 and 129 areas of various colleges.


图片5.png

图片6.png

图片7.png


After strolling through the last school in this area, we started heading south, passing through the old city of Yongchuan and directly reaching the coldest Xinghu campus of the University of Arts and Sciences.


图片8.png

图片9.png


The buddy ran 22.6k with me and then we parted ways. From then on, I was on my own, so I ran alone. After running a few kilometers by myself, I ran out of the city.


After more than four hours of relentless effort, I finally reached the farthest campus.


图片10.png


So, your name is Weixing Lake?


图片11.png

图片12.png


After passing the farthest school, I started the return journey to the last two schools. By then, I was already exhausted. Looking at my total mileage of over 40k, I decided to walk back slowly. After more than two hours of alternating running and walking, I finally reached the second-to-last stop.


图片13.png


Finally, I reached the last stop, the main campus of the University of Arts and Sciences, and returned to my own school, completing this meaningful ceremony for me. I ran a total of 65k in one day.Although it exceeded myexpectations, I stillmanaged to complete this journey smoothly. This is also my way of accounting for my years of running,and my way of accounting for my years in university.


Grateful for the encounters on the running path


I am very grateful for the running friends I met on the running path and in Codoon. Running has made my university life so meaningful, without any decadence, and has allowed me to meet the uncle from Dazhou who participated in the Guang'an Red Marathon with me for two consecutive years and took me to the Xi'an Marathon, as well as the senior sister Fangfang who took good care of me.


The uncle was the first running friend I met during my first marathon, and he was also the first running friend I ever met. We met during the Red Marathon and ran to the finish line together, eventually adding each other on WeChat and becoming friends. We have kept in touch ever since. Every time I pass through Dazhou, I send my location to the uncle and jokingly ask him to cook my meal (just kidding, of course).


The uncle is old enough to be my father's friend, but we get along very well, and there is no sense of a father-son relationship in our interactions. Interestingly, sometimes he even acts as my life mentor and asks me to show off and take him along. We participated in this year's Red Marathon and Xi'an Marathon together, and he took great care of me, treating me to meals and accommodation. He even promised to attend my wedding.


At first, although Fangfang and I were in the same running group and chatted every day, we were not familiar with each other. We participated in the Chongqing Marathon together but never met until this Xi'an Marathon. That day, we planned to pick up our race kits together, but it was raining heavily. Despite using umbrellas, making phone calls, and using GPS, we couldn't find each other. Finally, thanks to a combination of favorable conditions, we managed to meet.


After meeting, Fangfang showed great hospitality, taking me around Xi'an and treating me to various local snacks, afraid that she hadn't taken good care of me. After a delicious meal, we each returned to our accommodations to prepare for the next day's race.


I am grateful to have encountered Codoon, which allowed me to participate in the 'Runner's Story Showcase' and meet the people in the stories, such as Miss Xiao, Sister Lulu, and Old Luo. Perhaps because we are all from Sichuan (Sichuan and Chongqing are like family), I naturally feel closer to Miss Xiao and Old Luo. But it doesn't matter because we all came together due to our shared hobby, regardless of where we are from.


Although our interactions were brief, I could genuinely feel how amazing they are. I secretly told myself, 'I must work hard now so that I can live the life I want in the future and be as excellent as they are.'


Thank you, Miss Xiao, for the '520' blessing card you specially sent me. Of course, I also can't forget Sister Lulu's care in an unfamiliar place. I should also learn from Old Luo's meticulous attitude towards running and apply it to my future work and career, striving to do my job well.


I am grateful for the running friends I have met along the way, whether I have met them in person or not. Thank you all for your care and encouragement. I hope that one day, when the running friends come to participate in the Chongqing Marathon, we can all sit together and have hotpot. I'll treat you all.


The marathon spirit continues


Life always loves to play jokes. I originally thought that the treatment two years ago would completely end this fifteen-year-long battle with illness, but last month's follow-up results told me that my illness had relapsed. When the professor told me the results, I appeared calm on the surface, but inside, I was filled with anger and confusion.


I was angry because I felt that I had spent all my parents' hard-earned money on treatment, only for the illness to torment them again and again. I really wanted to run away and never come back, just like Huang Mao in 'Dying to Survive.' Honestly, I had an impulse to run around the country like the runner Xiong Xiong, running wherever I could until I couldn't run anymore. But that was just a fleeting thought.


I was confused because I didn't know whether to choose further education or graduation. On one hand, considering the fierce competition in society, if I don't strive to improve my education and abilities, it will be even harder to pursue further studies or get into good companies. But if I choose further education, who can guarantee that entering the workforce a few years later will allow me to realize my life value and ideals and find a satisfactory job? This dilemma troubled me for several days. During that time, I felt irritated by everything, couldn't focus on studying, and couldn't calm down to run. After discussing with friends and elders and struggling for a long time, I finally decided to choose graduation. Next month, I will address my health issues early, adjust my physical condition, and prepare to look for a job next year.




But I want to say that even after graduation, I must continue to maintain the student mindset and move forward bravely.


Although I am no longer the 'sun at eight or nine in the morning' of the Republic, I still have my own light. Where there is light, there is warmth and hope. After graduation, I will have to stand on my own. I hope that no matter what profession I pursue or what position I hold in the future, I can work diligently, treat my work and life with a youthful mindset, and be dedicated and passionate, just like I love running. I hope to make extraordinary achievements in ordinary positions.


I will treat my future work with the same persistence as running a marathon, and face all future difficulties with the same enthusiasm and optimism.


Whether I can continue to run marathons in the future or not, the marathon spirit in life continues...


Keep running, Little Dragon, and live life to the fullest!






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!

You May Also Like

Marathon Ready in 12 Weeks: Advanced AI Training Guide

Marathon Ready in 12 Weeks: Advanced AI Training Guide

Looking for a personalized marathon training plan? RunBox uses advanced AI technology (GPT-4o) to create customized running schedules tailored to your fitness level and goals. Whether you're a beginner or experienced runner, our AI coach designs the perfect training program for you. Join thousands of runners who have achieved their goals with RunBox's smart training plans. Download the app today and get your free personalized training schedule!
Novice Marathon Training: 12-Week AI-Powered Schedule

Novice Marathon Training: 12-Week AI-Powered Schedule

Looking for a personalized marathon training plan? RunBox uses advanced AI technology (GPT-4o) to create customized running schedules tailored to your fitness level and goals. Whether you're a beginner or experienced runner, our AI coach designs the perfect training program for you. Join thousands of runners who have achieved their goals with RunBox's smart training plans. Download the app today and get your free personalized training schedule!
12-Week Marathon Program for Students | RunBox AI

12-Week Marathon Program for Students | RunBox AI

Looking for a personalized marathon training plan? RunBox uses advanced AI technology (GPT-4o) to create customized running schedules tailored to your fitness level and goals. Whether you're a beginner or experienced runner, our AI coach designs the perfect training program for you. Join thousands of runners who have achieved their goals with RunBox's smart training plans. Download the app today and get your free personalized training schedule!
From Zero to Marathon: Beginner 20-Week AI Plan

From Zero to Marathon: Beginner 20-Week AI Plan

Looking for a personalized marathon training plan? RunBox uses advanced AI technology (GPT-4o) to create customized running schedules tailored to your fitness level and goals. Whether you're a beginner or experienced runner, our AI coach designs the perfect training program for you. Join thousands of runners who have achieved their goals with RunBox's smart training plans. Download the app today and get your free personalized training schedule!