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
why did the kunming marathon which could have been good start at nine oclock
- 01 -
This is my second time running a marathon in Kunming. The last time was on February 28, 2016, for the Kunming Plateau Half Marathon. The organizer was the same one who, despite criticism from various parties, insisted on handing out national flags to runners near the finish line.
That race started from Jinma Biji Square in the city center and ended at Haigeng Hall by Dianchi Lake. If my memory serves me right, there was something peculiar about that race: it was originally scheduled to start at 8 AM, but a few days before the event, it was changed to 10 AM to accommodate a live broadcast by CCTV.
This caused a lot of trouble for runners who had to rush back to their hotels to check out, including myself. I didn't even have time to take photos of the seagulls at the Dianchi Dam and had to quickly hop on the shuttle bus to go back and shower.
*I was a bit chubby back then...
Even worse was my friend, the AC pile driver from Huangnibang, who was running his first half marathon. He finished close to the cut-off time and didn't even have time to shower before boarding the plane, covered in sweat. He was almost detained by security for 'carrying a large amount of spoiled food.'
Of course, that wasn't the worst part.
Back then, I was young and reckless, having just started running marathons. I didn't realize how strong the plateau's UV rays were and ran the race with just a sweatband. Two or three days after returning to Chongqing, the dead skin on my head peeled off in pieces as large as postage stamps.
Sometimes I think, the human skin that Mei Chaofeng's husband used to write the 'Nine Yin Manual' might not be too different from the stuff I peeled off.
- 02 -
This time, the organizer was not the one handing out national flags but the high-end, prestigious Shanghai Cooperation Organization, or SCO, the one frequently seen on CCTV news.
I signed up for this race without hesitation for two reasons: first, I hadn't run a full marathon in Yunnan yet, which didn't align with my goal of running a full marathon in every province; second, I missed the chance to take photos of the seagulls at the Dianchi Dam last time, and I wanted to make up for that.
*After finishing the race, I quickly took photos of the medal seagull and the real seagulls.
My unpaid, verbally abusive personal coach and pacer, Erdan, gave me a race task: treat it as a long-distance plateau training run before the Shenzhen Marathon, run slowly, and avoid getting injured.
Shen Wuzei always told me that his coach, Zheng Zhongji, understood him best. Now I feel that Erdan has reached a new level of understanding me—knowing that I'm not only lazy but also have particularly weak willpower.
But I didn't expect my carelessness to strike again.
When I was booking my trip, I only noticed that the race date was December 2nd and didn't check the start time. I assumed it would be at 7:30 AM, at the latest 8 AM, because races like the Shijiazhuang Zhengding Marathon, which start at 8:30 AM, have been heavily criticized by us.
So, my checkout time and flight time were quite tight, with only a little leeway.
It wasn't until three days before the race, when I accidentally saw a WeChat public account push, that I realized the start time was actually 9 AM!
What does that mean?
- 03 -
I don't know why this race was scheduled to start at 9 AM. On the positive side, it might be because the starting point (Haigeng Hall by Dianchi Lake) is far from the city center, making it inconvenient for local runners to get there. On the negative side, it might be because the foreign officials attending the opening ceremony couldn't wake up early.
But in any case, this is not very respectful or friendly to the runners.
An average runner like me takes about four hours to complete a full marathon. Starting at 9 AM means finishing around 1 PM. Slower runners, who take six hours, would finish around 3 PM.
This means they not only miss lunch but also have to endure the strongest sunlight and highest temperatures of the day.
*Indeed, it was unbearably hot.
This also has a chain reaction involving hotel check-out times. After the race, resting, stretching, taking photos, and posting on social media would take about an hour.
Few hotels allow guests to check out at 3 or 4 PM (the Hangzhou Marathon committee arranged for most nearby hotels to extend check-out to 4 PM, thumbs up). This means that more particular runners would have to book an hourly room to shower (like me), while less particular ones would have to head home sweaty (I won't name names, but you know who you are).
The runners are uncomfortable, and so are the security staff.
Moreover, running a marathon during the hottest part of the day is risky, especially at an altitude of over 1900 meters...
- 04 -
The day before the race, I ran into a group of beauties led by Zhang Juan, the leader of the Chongqing Longtousi Park Running Group, on the plane to Kunming. We went together to Tuodong Sports Center to pick up our race materials.
Honestly, the race materials for the Kunming Marathon were pretty good. Full marathon runners received a vest, a visor, and even a pair of running shorts!
Having run over fifty marathons, this was the first time I received shorts. I was so excited that I sealed them in plastic and hung them on the wall as a memento when I got home...
*Nine-heads-tall runner...
The race bag was also particularly well-made, with a high-quality strap and a thoughtful plastic buckle to prevent it from slipping off the shoulders. Wearing this bag, I felt an instant rush of 'violence, bondage, tension, and excitement'—a truly unique experience.
On race day, I woke up early out of habit as an older person. Looking at the time on my phone and thinking about the 9 AM start, I felt a sense of helpless boredom.
For the first time in my life, I dawdled around, packing my things, eating breakfast, and then lying back in bed to play on my phone, almost taking a nap.
Finally, after 8 AM, I put on a disposable raincoat for warmth and leisurely walked the 800 meters to the starting point.
The sun was already glaring, but the temperature was still very low. I had so much time that I even went to the Dianchi Dam to take some photos of the seagulls.
- 05 -
When the race started, I learned from my experience two years ago and wore a hat to shield my face. Judging by the tan lines on my neck and legs afterward, this was a very wise decision. As shown in the picture—
From a runner's perspective, the Kunming Marathon was quite well-organized. Perhaps because it was a plateau race, the organizers were particularly careful with the arrangements:
The starting zones were strictly enforced, with volunteers forming a human wall between the full and half marathon zones. At least in the full marathon zone, I didn't see any half marathon runners.
The supply and medical stations were densely packed and well-organized, with plenty of fruits, bread, and energy gels available even for a 4-hour runner like me.
There were sprinklers every few kilometers, and all of them were working when I passed by, unlike some stingy organizers who turn them off after the elite runners pass.
The volunteers and spectators were very enthusiastic, cheering us on from the sidelines. Many of the cute volunteer girls had hoarse voices but were still making fancy gestures to encourage us. I felt tired just watching them.
I counted money for the Kunming Marathon.
The atmosphere was very lively in the last few kilometers back to Haigeng Park, with local residents cheering us on. It was quite a scene.
But the biggest issue was still the sun—it was just too hot!
- 06 -
Honestly, after the first five kilometers, I was very glad I wore a hat.
After five kilometers, we were running almost directly east, facing the sun. I didn't dare to look up and relied on the brim of my hat to block the sunlight from hitting my eyes.
But my legs weren't so lucky. After the race, I noticed that I had a nice pair of 'sexy stockings'—the kind that don't need washing for two months, won't snag, and won't tear.
The side effect of direct sunlight was the rising temperature and rapid salt loss. Even though I used cooling sponges to wipe my face throughout the race, I still found my face covered in salt crystals afterward. This race was sponsored by Yunnan Salt Industry, so I guess I became the 'salt representative' of the Kunming Marathon.
After turning back at 26 kilometers, it felt slightly better because the sun was no longer in my face. Maybe the sun decided that grilling us on one side would cause stomach issues and wanted to make us evenly crispy. But speaking of food, I can't help but complain: by the last few kilometers, it was already past noon.
Honestly, I hadn't eaten lunch after noon in a long time. My stomach was growling, and I had to keep running under the scorching sun. It felt like I was fleeing from a disaster.
I crossed the finish line at 4 hours, 4 minutes, and 5 seconds, just after 1 PM.
This was also a mistake on my part. I originally wanted to cross the line at exactly 4 hours, 4 minutes, and 4 seconds because I felt a connection with '404,' but I missed it by a second.
- 07 -
In conclusion, if the organizers could move the start time to 7:30 AM, this race would be a much better experience.
Especially after entering Haigeng Park, with the breeze from Dianchi Lake, the chirping of seagulls, and the sight of seagulls swimming on the water and soaring in the sky, accompanied by blue skies, white clouds, green mountains, and clear waters, it was truly a beautiful scene.
But all these wonderful experiences were greatly diminished by the scorching sun and high temperatures.
I still can't figure out why the race started so late, and I hope someone who knows the inside story can enlighten me and resolve this confusion.
By the way, there were quite a few runners carrying large flags on the course. The wind in Kunming is strong, and the flags often hit other runners' faces.
I tried to avoid them as much as possible, but at one water station, a runner in front of me holding a flag also wanted to drink water. He held the flag upside down, and the PVC pipe flagpole almost poked my face. Luckily, I was prepared and blocked it with my hand.
To that runner, I remember the name of your running group on the flag, but I won't name names to avoid getting scolded (sigh, I'm the one afraid of getting scolded...).
But I did block your flagpole with my hand, so you should have felt it. You didn't even look back, just kept running with your flag after drinking water. That's quite calm and composed.
I wish you and your running group all the best. Thank you.
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