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
hong kong marathon devil's course with no pb no pw and no hitting the wall
Run, or give up?
I don't seem to have a single thought of giving up.
Run, or slow down?
I don't have a single thought of slowing down.
Run, or persevere?
We are all striving to run!
On the ordinary road...
-Preface
Start the 3-day marathon journey.
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A 3-day marathon journey is a bit of a luxury, but for the Hong Kong Marathon, it's absolutely necessary! Shopping, eating, and more shopping are the highlights.
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I specially caught the early flight on Friday, groggily leaving the rainy city for the sunny Pearl of the Orient. Once on the airport train, it felt like I had truly entered the city. The airport corridors lacked large promotional ads, only a few electronic screens showing scenes of the marathon, and the atmosphere was filled with the spirit of the Lunar New Year.
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<img style="width:100%" data-ratio="0.75" data-type="jpeg" data-copyright="0" data-w="1280" data-s="300,640" src="https://imageads.codoon.com/codoon-aticle/65544e67-34e4-11e9-b0ed-0168ff2d04d8.com/mmbiz_jpg/tlw4qfsx4jg9lwiaphk1v4ueuiaolebqummbd4ldpx6p2cunogsu83aw2sqiaycumlcibljhhp09fawsvmzicyib0wnw/640!640m0"/>
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<strong>Wishing you great fortune in the Year of the Pig!</strong>
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Getting the gear is the top priority. First, check the pickup times: from Wednesday to Friday, it starts at 3 PM. Luckily, our timing was just right, and we didn't wait long. Scanning the QR code made it easy to collect the gear. This year, they even set up a carnival square. No need to fuss over freebies, but taking a photo is a must.
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<strong>Time to have fun.</strong>
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Double-decker buses are everywhere on the streets. There were no queues in front of the LV store. Looking far ahead at the finish line, everything was so quiet. It's hard to imagine that this place will accommodate 70,000 people on Sunday.
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<strong>Run a marathon, explore a city.</strong>
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<p><br/></p><p style="text-align: center; ">
<iframe class="video_iframe" frameborder="0" allowfullscreen="" data-ratio="1.7654320987654322" data-w="858" data-vidtype="2" data-cover="http%3A%2F%2Fvpic.video.qq.com%2F78705529%2Fu1358nsihjw.png" src="https://v.qq.com/iframe/preview.html?&auto=0&vid=u1358nsihjw"></iframe></p><section class="_135editor" data-type="lspecial02" data-id="21575" data-tools="小蚂蚁编辑器" powered-by="135编辑器" style="border: 0px none;"><section style="border-width: 1px;border-style: solid;border-color: #8cf2d8;" powered-by="135编辑器"><section style="background-color: rgba(140,242,216,0.4);" powered-by="135编辑器"><section style="background: -webkit-linear-gradient(top,rgba(255,255,255,0.1),rgba(255,255,255,0.8));"><section style="box-sizing: border-box;padding: 10px;" powered-by="135编辑器"><section style="color: #3e3e3e;letter-spacing: 1px;line-height: 24px;" powered-by="135编辑器">
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I love the night view of Victoria Harbour the most. It's truly beautiful, with dazzling lights, deserving of its reputation as one of the 'Three Best Night Views in the World'!
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The Avenue of Stars is also a must-visit spot. However, now it's all on the handrails. If you're always looking down at your phone, you might miss it.
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<p class="xmybrush" style="font-size: 14px;">
Daytime doesn't understand the darkness of night. During the day, Victoria Harbour
</p>
<p class="xmybrush" style="font-size: 14px;">
is still bustling with crowds,
</p>
<p class="xmybrush" style="font-size: 14px;">
but the quietness at sunset is perfect for listening quietly.
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<p>
<br/>
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<p class="xmybrush" style="font-size: 25px;margin: 0px;padding: 0px;">
Hong Kong Marathon
</p>
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<p class="xmybrush" style="font-size: 14px;margin: 0px;padding: 0px;">
I've always been on the road, never stopping.
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<p class="xmybrush style_6" style="font-size: 14px;" data-md5="a5120">
<br/>
</p>
<p class="xmybrush style_6" style="font-size: 14px;" data-md5="a5120">
A giant graffiti wall, right in a small alley near the hotel;
</p>
<p class="xmybrush style_6" style="font-size: 14px;" data-md5="a5120">
The University of Hong Kong without walls feels like a street park, with greenery everywhere.
</p>
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Please take your seats~ The show is about to begin. </p>
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<p>
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</p>
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<img style="width:100%" data-ratio="0.7241379310344828" data-w="29" src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6203%2F640!640m0?generation=1715756606703694&alt=media"/>
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<p class="xmybrush" style="font-size:14px;padding:0px;margin:0px;">
<em>Hong Kong Marathon Guide: The Hong Kong Marathon, founded in 1997, is known for its extremely challenging course, earning the title of 'Asia's First Devil Course.' Despite the tough race, it hasn't diminished the enthusiasm of runners. This year, over 70,000 people registered. Another feature of the Hong Kong Marathon is the early start time. Each race group has a designated start time, and within the same group, there are several start times. This year's earliest start time is 5:45 AM, which is much earlier than many other races.</em>
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<p>
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<p style="font-size: 16px;margin:0px;padding: 0px;">
<strong>2019-02-17</strong>
</p>
</section>
</section>
</section>
</section>
<p>
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</p>
<p>
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</p>
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<section style="text-align: center;">
<section style="display: inline-block;">
<section class="wxqq-Color" style="color:#f6b37f;letter-spacing:1px;line-height:20px;">
<p class="xmybrush" style="font-size: 14px;padding:0px;margin:0px;">
<br/>
</p>
</section>
</section>
</section>
</section>
<section style="display: inline-block;width:30%;vertical-align: top;">
<img class="brushimg" style="width:100%" data-ratio="0.75" data-type="jpeg" data-copyright="0" data-w="1280" data-cropselx1="0" data-cropselx2="167" data-cropsely1="0" data-cropsely2="124" src="https://imageads.codoon.com/codoon-aticle/6632b501-34e4-11e9-b0ed-0168ff2d04d8.com/mmbiz_jpg/tlw4qfsx4jhz0ronlipi4hqiaia6e2oxjyndd0q0i4dobribmztqylv6kds66wfkxyrib4t3ywnoesfrnb7zspibrqq/640!640m0"/>
</section>
<section style="display: inline-block;width:25%;vertical-align: bottom;margin-bottom: 30px;">
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</section>
<section style="display: inline-block;width:20%;vertical-align: top;margin-left: -30px;">
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</section>
<section style="display: inline-block;width:25%;margin-left: -10px;vertical-align: top;margin-top: 10px;">
<section style="width: 100%;">
<img class="brushimg" style="width:100%" data-ratio="1.3328125" data-type="jpeg" data-copyright="0" data-w="1280" data-cropselx1="0" data-cropselx2="139" data-cropsely1="0" data-cropsely2="104" src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6203%2F640!640m0?generation=1715756618187488&alt=media"/>
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<p class="xmybrush" style="font-size: 14px;padding:0px;margin:0px;">
<br/>
</p>
</section>
</section>
</section>
</section>
</section>
</section>
<p style="text-align: center;">
<img style="width:100%" data-ratio="0.75" data-type="jpeg" data-copyright="0" data-w="1280" data-s="300,640" src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6203%2F640!640m0?generation=1715756619675574&alt=media"/>
</p>
<p>
<br/>
</p>
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<section style="width: 75px;line-height: 14px;margin-left: 25px;display: inline-block;background: #fff;padding-left: 3px;" powered-by="135编辑器">
<img style="width:100%" data-ratio="0.19444444444444445" data-w="72" src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6203%2F640!640m0?generation=1715756620723723&alt=media"/>
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<p class="xmybrush" style="font-size:14px;padding:0px;margin:0px;">
At 5 AM, most people are still in deep sleep, but we are already preparing for the grueling race. At the starting point, elite runners have already gathered. Let's take a group photo with the banner while we can.
</p>
</section>
</section>
</section>
</section>
<p>
</p>
<section class="_135editor" data-type="lspecial02" data-id="21687" data-tools="小蚂蚁编辑器" powered-by="135编辑器" style="border: 0px none;">
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<section style="width: 15px;height: 15px;border-width: 1px;border-style: solid;border-color: rgb(43, 156, 31);border-radius: 50%;display: inline-block;vertical-align: middle;" powered-by="135编辑器"></section>
<section style="width: 15px;height: 15px;border-width: 1px;border-style: dashed;border-color: rgb(43, 156, 31);border-radius: 50%;display: inline-block;margin-left: -8px;vertical-align: middle;" powered-by="135编辑器"></section>
<section style="display: inline-block;vertical-align: middle;margin-right: 15px;margin-left: 15px;" powered-by="135编辑器">
<section style="color: #3f3f3f;letter-spacing: 1px;line-height: 24px;" powered-by="135编辑器">
<p class="xmybrush">
<strong>The legendary three bridges and three tunnels.</strong>
</p>
</section>
</section>
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<p class="xmybrush" style="font-size:14px;padding:0px;margin:0px;">
<strong>The Devil's Hong Kong Marathon:</strong>
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<p class="xmybrush" style="font-size:14px;padding:0px;margin:0px;">
For us amateur runners, the start time was 7:00 AM. My companions started at 6:35 AM. After parting ways, I went to store my bag. With plenty of time, I even went to the restroom. By the time I reached the starting point, the crowd was already stirring. There was no national anthem, only Cantonese announcements that I couldn't understand. But the male and female voices were loud and passionate. At least I understood the final countdown! The weather was cooperative, not as hot as the previous day's 25 degrees. There was a light drizzle at the start. Running with the crowd, I was mentally prepared for the initial uphill and downhill stretches. The real challenge was the tunnels, which were stiflingly hot and hard to adapt to. Emerging from the dark tunnel, the sea breeze disoriented me, and the race bib flapped loudly in the wind. The sweat on my body felt both refreshing and painful. I kept repeating to myself, 'Three bridges, three tunnels. One down, two to go.' But I underestimated the course. The Western Tunnel was a killer, with steep inclines and declines after 35 kilometers, testing my willpower. Up a bridge, down into a tunnel, and repeat. Even after passing the 40-kilometer mark, the uneven, patched roads in the city continued to torment my feet. Nearing the finish line, the blue track and cheering crowds reminded me that this ordeal was finally over!
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<p class="xmybrush" style="font-size: 15px;">
<strong>Course map</strong>
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<p style="text-align: center;">
<img style="width:100%" data-ratio="1.0144927536231885" data-type="jpeg" data-copyright="0" data-w="1242" data-s="300,640" src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6203%2F640!640m0?generation=1715756628933743&alt=media"/>
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Capturing the highlights on the course.</section><section style="text-align: center;" powered-by="135编辑器"> </section>
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<img style="width:100%" data-ratio="0.66640625" data-type="jpeg" data-copyright="0" data-w="1280" data-s="300,640" src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6203%2F640!640m0?generation=1715756630544467&alt=media"/>
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<img style="width:100%" data-ratio="1.518987341772152" data-type="jpeg" data-copyright="0" data-w="1264" data-s="300,640" src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6203%2F640!640m0?generation=1715756632395015&alt=media"/>
</p>
<p style="text-align: center;">
<em><strong>*Feel the passion and energy of 70,000 runners!</strong></em>
</p>
<p style="text-align: center;">
<br/>
</p>
<p style="text-align: center;">
<img style="width:100%" data-ratio="0.667" data-type="jpeg" data-copyright="0" data-w="1000" data-s="300,640" src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6203%2F640!640m0?generation=1715756633208169&alt=media"/>
</p>
<p style="text-align: center;">
<em><strong>*Experience the toughest marathon event and discover the charm beyond Hong Kong's bustling streets.</strong></em>
</p>
<p style="text-align: center;">
<br/>
</p>
<p style="text-align: center;">
<img style="width:100%" data-ratio="1.3907035175879396" data-type="jpeg" data-copyright="0" data-w="796" data-s="300,640" src="https://imageads.codoon.com/codoon-aticle/66d59cd1-34e4-11e9-b0ed-0168ff2d04d8.com/mmbiz_jpg/tlw4qfsx4jhz0ronlipi4hqiaia6e2oxjyf1clqqu5m3llumguanibu7hyu81xuivexjoibnyuib7lqrftynzm2vlgw/640!640m0"/>
</p>
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<p class="xmybrush" style="font-size:14px;padding:0px;margin:0px;">
No personal best, no personal worst, and no hitting the wall. For the first time, I ran a steady marathon. Half marathon time: 2 hours 08 minutes. Full marathon time: 4 hours 16 minutes. Average heart rate: 156. Elevation gain: 859 meters. It seems all the crazy training runs paid off.
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<p class="xmybrush" style="font-size:14px;padding:0px;margin:0px;">
However, I overestimated myself for the 3-day marathon journey. The first two days of intense shopping and eating, with over 50,000 steps, felt like running a full marathon in advance. My legs were already signaling fatigue. After crossing the finish line, my right foot completely gave out. Welcome me to the disabled club.!
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<p class="xmybrush" style="font-size:14px;padding:0px;margin:0px;">
<br/>
</p>
<p class="xmybrush" style="font-size: 14px; padding: 0px; margin: 0px; text-align: center;">
<iframe class="video_iframe" frameborder="0" allowfullscreen="" data-ratio="0.5664335664335665" data-w="486" data-vidtype="2" data-cover="http%3A%2F%2Fvpic.video.qq.com%2F48179494%2Fv13587ffhhl.png" src="https://v.qq.com/iframe/preview.html?&auto=0&vid=v13587ffhhl" style="width: 356px; white-space: normal;"></iframe>
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<p class="xmybrush" style="font-size: 14px; padding: 0px; margin: 0px;">
<em><strong>*Limping through the airport before leaving Hong Kong, I perfectly concluded my Hong Kong Marathon ordeal.</strong></em> </p>
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