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
marathon month is coming is your gear ready
With the gentle breeze of the spring wind, we have reached the end of February.
Starting tomorrow, it will be March, and marathon races across the country will begin to increase. The first round of the new marathon season is officially kicking off!
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For many marathon enthusiasts, the importance of running gear is self-evident. What gear is worth investing in for the new marathon season?
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1: Running Shoes
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Among all the running gear, the most indispensable is running shoes. Choosing a pair of running shoes that suit you and are capable of handling a marathon not only directly affects your race performance but also determines whether you can finish the race safely and smoothly.
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From an appearance perspective, runners need to consider factors like shoe shape, style, and color coordination. From a performance perspective, factors like cushioning, weight, breathability, and protection are important. From a cost-effectiveness perspective, you need to consider whether the price is too high and if the purchase is worth it.
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</p><div style="width: 100%; height: 140px;margin-top: 5px;margin-bottom: 5px; border-radius: 4px; background-color: #f8f8f8; border: solid 1px #f8f8f8; position:relative" class="shopCard" data-goodsid="2264153668103973820416459"><a style="position: absolute;z-index:3;left:0;top:0;height: 100%;width:100%" href="https://xmall.codoon.com/html/item-detail.html?h_id=2264153668103973820416459&cutm_source=article&cutm_campaign=goods&cutm_term=&cutm_owner=&cutm_medium=1551253373080h2ycoab7ryb&cutm_content=2264153668103973820416459"></a><div class="insert-product-iteam" style="height:100%;width:120px;position:absolute;top:0;left:10px;text-align:center;border: none;background-color:transparent;background:none !important;display: flex;align-items: center;"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6229%2F7c15907f-3a6c-11e9-9300-016922726460.name!640m0?generation=1715756615582232&alt=media" style="width:100%"/></div><div style="margin-left: 150px; padding-right: 23px; height: 42px; font-size: 15px; color: rgb(74, 74, 74); line-height: 20px; margin-top: 10px;">Codoon Smart Running Shoes 42K Speed01 Men's Cool Black</div><div style="margin-left: 150px; margin-top: 25px; padding-right: 23px; line-height: 1;">¥0<p style="color: rgb(0, 188, 113); font-size: 21px; margin-top: 5px; line-height: 21px !important;">¥499.00</p></div><div style="width: 70px; height: 26px; line-height: 26px!important; color: #fff; font-size: 12px; text-align: center; border-radius: 15px 0 0 15px; position: absolute; right: 0px; bottom: 10px; background-color: #00c83c;">Buy Now</div></div><p><style>a:link {text-decoration:none;} a:visited { text-decoration:none;}a:hover {text-decoration:none;} a:active {text-decoration:none;}button{background:none;}</style><br/></p>
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Additionally, insoles and socks are also essential. Insoles are often overlooked by many runners, but they significantly affect the feel of your feet. Insoles should fit well, conform to the foot shape, be breathable, non-slip, and provide some cushioning. Some runners experience foot slippage or blisters during a marathon, which is not only related to the shoes but also likely due to poor sock choices. Wear running socks that are not too tight or too thin, and avoid switching to new socks right before the race.
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2: Clothing
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When it comes to clothing, the most common items are shorts, vests, or T-shirts, but the variety of choices is increasing.However, a few keywords always apply:
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</p><p><a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6229%2F246476xEoDXP8TsmrsPlhlOPH!640m0?generation=1715756616722851&alt=media" style="width:100%"/></a><br/></p><p style="text-align: center;">(Image from user @佐㑩7VIH2APs)</p><p><br/></p>
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Quick-dry: Running a marathon is a sweaty activity, whether in winter or summer. Always wear quick-dry fabric clothing and avoid cotton or other non-quick-dry materials.
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Compression: Compression clothing provides compression, support, and sweat-wicking functions. It speeds up blood circulation, offers some protection to the body, enhances muscle strength, alleviates lactic acid buildup, and supports core muscle groups, enabling longer exercise durations.
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Windproof: Windproof clothing is more important than compression wear, especially in cold winters. Even if it's not winter, wearing windproof clothing during warm-ups and after exercise can help prevent colds.
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</p><div style="width: 100%; height: 140px;margin-top: 5px;margin-bottom: 5px; border-radius: 4px; background-color: #f8f8f8; border: solid 1px #f8f8f8; position:relative" class="shopCard" data-goodsid="3320364641105100694721717"><a style="position: absolute;z-index:3;left:0;top:0;height: 100%;width:100%" href="https://xmall.codoon.com/html/item-detail.html?h_id=3320364641105100694721717&cutm_source=article&cutm_campaign=goods&cutm_term=&cutm_owner=&cutm_medium=1551253373080h2ycoab7ryb&cutm_content=3320364641105100694721717"></a><div class="insert-product-iteam" style="height:100%;width:120px;position:absolute;top:0;left:10px;text-align:center;border: none;background-color:transparent;background:none !important;display: flex;align-items: center;"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6229%2F7c14fc81-3a6c-11e9-9300-016922726460.name!640m0?generation=1715756617949015&alt=media" style="width:100%"/></div><div style="margin-left: 150px; padding-right: 23px; height: 42px; font-size: 15px; color: rgb(74, 74, 74); line-height: 20px; margin-top: 10px;">Star From Sports Suit Men's Tight Fitness Suit Quick-dry Running Training Suit YL503 Five-piece Set Gray</div><div style="margin-left: 150px; margin-top: 25px; padding-right: 23px; line-height: 1;">¥0<p style="color: rgb(0, 188, 113); font-size: 21px; margin-top: 5px; line-height: 21px !important;">¥159.00</p></div><div style="width: 70px; height: 26px; line-height: 26px!important; color: #fff; font-size: 12px; text-align: center; border-radius: 15px 0 0 15px; position: absolute; right: 0px; bottom: 10px; background-color: #00c83c;">Buy Now</div></div><p><style>a:link {text-decoration:none;} a:visited { text-decoration:none;}a:hover {text-decoration:none;} a:active {text-decoration:none;}button{background:none;}</style><br/></p>
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3: Accessories
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With the advancement of technology, wearable gear has become increasingly diverse, such as gloves, leg sleeves, and compression socks designed to relieve fatigue in the wrists, ankles, arms, and calves.</p><p><br/></p><p><a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6229%2F223422xp8F4o7WwLQhxLK7XqX!640m0?generation=1715756619047909&alt=media" style="width:100%"/></a><br/></p><div style="width: 100%; height: 140px;margin-top: 5px;margin-bottom: 5px; border-radius: 4px; background-color: #f8f8f8; border: solid 1px #f8f8f8; position:relative" class="shopCard" data-goodsid="370193312358872051328385"><a style="position: absolute;z-index:3;left:0;top:0;height: 100%;width:100%" href="https://xmall.codoon.com/html/item-detail.html?h_id=370193312358872051328385&cutm_source=article&cutm_campaign=goods&cutm_term=&cutm_owner=&cutm_medium=1551253373080h2ycoab7ryb&cutm_content=370193312358872051328385"></a><div class="insert-product-iteam" style="height:100%;width:120px;position:absolute;top:0;left:10px;text-align:center;border: none;background-color:transparent;background:none !important;display: flex;align-items: center;"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6229%2F7c15aa38-3a6c-11e9-9300-016922726460.name!640m0?generation=1715756620420049&alt=media" style="width:100%"/></div><div style="margin-left: 150px; padding-right: 23px; height: 42px; font-size: 15px; color: rgb(74, 74, 74); line-height: 20px; margin-top: 10px;">Sports Running Waist Bag Unisex Outdoor Multifunctional Mini Phone Bag Marathon Gear Waterproof Waist Belt</div><div style="margin-left: 150px; margin-top: 25px; padding-right: 23px; line-height: 1;">¥0<p style="color: rgb(0, 188, 113); font-size: 21px; margin-top: 5px; line-height: 21px !important;">¥49.00</p></div><div style="width: 70px; height: 26px; line-height: 26px!important; color: #fff; font-size: 12px; text-align: center; border-radius: 15px 0 0 15px; position: absolute; right: 0px; bottom: 10px; background-color: #00c83c;">Buy Now</div></div><p><style>a:link {text-decoration:none;} a:visited { text-decoration:none;}a:hover {text-decoration:none;} a:active {text-decoration:none;}button{background:none;}</style><br/></p><p>Each type of gear has its own purpose. For example, leg sleeves can relieve calf fatigue and help expel lactic acid quickly; compression socks target ankle compression; visors can absorb sweat, provide sun protection, and secure glasses; Vaseline applied to areas prone to friction during running can offer some protection (but avoid contact with raincoats to prevent melting); cooling sprays can reduce pain in sprained or strained areas, and so on.<br/>
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4: Wearable Devices
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With technological advancements, more and more fitness bands, smartwatches, and mobile apps offer increasingly comprehensive functionalities.</p><p><br/></p><p><a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6229%2F1518021xkJoNeA8wRcDe9T53QS!640m0?generation=1715756622408853&alt=media" style="width:100%"/></a><br/></p><div style="width: 100%; height: 140px;margin-top: 5px;margin-bottom: 5px; border-radius: 4px; background-color: #f8f8f8; border: solid 1px #f8f8f8; position:relative" class="shopCard" data-goodsid="3286341396105787615349999"><a style="position: absolute;z-index:3;left:0;top:0;height: 100%;width:100%" href="https://xmall.codoon.com/html/item-detail.html?h_id=3286341396105787615349999&cutm_source=article&cutm_campaign=goods&cutm_term=&cutm_owner=&cutm_medium=1551253373080h2ycoab7ryb&cutm_content=3286341396105787615349999"></a><div class="insert-product-iteam" style="height:100%;width:120px;position:absolute;top:0;left:10px;text-align:center;border: none;background-color:transparent;background:none !important;display: flex;align-items: center;"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6229%2F7c0dbcde-3a6c-11e9-9300-016922726460.name!640m0?generation=1715756623295824&alt=media" style="width:100%"/></div><div style="margin-left: 150px; padding-right: 23px; height: 42px; font-size: 15px; color: rgb(74, 74, 74); line-height: 20px; margin-top: 10px;">[Today's Special] Codoon GPS Smart Sports Watch S1 Unisex Available Now</div><div style="margin-left: 150px; margin-top: 25px; padding-right: 23px; line-height: 1;">¥0<p style="color: rgb(0, 188, 113); font-size: 21px; margin-top: 5px; line-height: 21px !important;">¥299.00</p></div><div style="width: 70px; height: 26px; line-height: 26px!important; color: #fff; font-size: 12px; text-align: center; border-radius: 15px 0 0 15px; position: absolute; right: 0px; bottom: 10px; background-color: #00c83c;">Buy Now</div></div><p><style>a:link {text-decoration:none;} a:visited { text-decoration:none;}a:hover {text-decoration:none;} a:active {text-decoration:none;}button{background:none;}</style><br/></p><p>These devices can help people optimize their running experience by providing features like built-in heart rate sensors, hydration alerts, and accurate tracking of distance, speed, and route data. They help you better and more intuitively understand your body's endurance, allowing you to complete marathon training and races without compromising your health.
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Gear Expert Recommendations
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<p><a href="https://www.codoon.com/h5/personal_info/index.html?user_id=e2e67295-c97b-41c7-95ba-d1896ee1bcbc&cutm_source=article&cutm_campaign=personal&cutm_term=&cutm_owner=&cutm_medium=1551253373080h2ycoab7ryb&cutm_content=e2e67295-c97b-41c7-95ba-d1896ee1bcbc">@TimeS</a><br/></p>
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As a beginner, I liked flashy gear. At the intermediate level, I chose top-tier and second-tier gear, with less flashy clothing. At the advanced level, I prefer minimalist styles like vests and short shorts, and I usually choose racing shoes.
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For beginners, I recommend Codoon 10K and 21K, Decathlon entry-level running shoes, and clothing from Decathlon, Codoon, and race events.At the intermediate level, focus on stylish compression gear like 2XU and CS X-B, and shoes from Asics' flagship and second-tier lines, prioritizing comfort. At the advanced level, clothing requirements are minimal, with various vests and shorts, and top-tier racing shoes like Nike 4%, Asics Metaracer, and Adidas.
</p><p class="p1"><br/></p><div style="width: 100%; height: 140px;margin-top: 5px;margin-bottom: 5px; border-radius: 4px; background-color: #f8f8f8; border: solid 1px #f8f8f8; position:relative" class="shopCard" data-goodsid="221890737894899135912694"><a style="position: absolute;z-index:3;left:0;top:0;height: 100%;width:100%" href="https://xmall.codoon.com/html/item-detail.html?h_id=221890737894899135912694&cutm_source=article&cutm_campaign=goods&cutm_term=&cutm_owner=&cutm_medium=1551253373080h2ycoab7ryb&cutm_content=221890737894899135912694"></a><div class="insert-product-iteam" style="height:100%;width:120px;position:absolute;top:0;left:10px;text-align:center;border: none;background-color:transparent;background:none !important;display: flex;align-items: center;"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6229%2F7c32eaef-3a6c-11e9-9300-016922726460.name!640m0?generation=1715756627140905&alt=media" style="width:100%"/></div><div style="margin-left: 150px; padding-right: 23px; height: 42px; font-size: 15px; color: rgb(74, 74, 74); line-height: 20px; margin-top: 10px;">Codoon Smart Running Shoes 21K Ultra-light Men's Breakthrough Red</div><div style="margin-left: 150px; margin-top: 25px; padding-right: 23px; line-height: 1;">¥0<p style="color: rgb(0, 188, 113); font-size: 21px; margin-top: 5px; line-height: 21px !important;">¥299.00</p></div><div style="width: 70px; height: 26px; line-height: 26px!important; color: #fff; font-size: 12px; text-align: center; border-radius: 15px 0 0 15px; position: absolute; right: 0px; bottom: 10px; background-color: #00c83c;">Buy Now</div></div><p><br/></p>
<p class="p1"><a href="https://www.codoon.com/h5/personal_info/index.html?user_id=12d9cd65-6d4c-43a8-b8e9-2872b8d25f2d&cutm_source=article&cutm_campaign=personal&cutm_term=&cutm_owner=&cutm_medium=1551253373080h2ycoab7ryb&cutm_content=12d9cd65-6d4c-43a8-b8e9-2872b8d25f2d">@Linglongxin00</a><br/></p><p class="p1"><br/></p><p class="p1"><a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6229%2F401445x4Z16XGJrD27PJAC0Rp!640m0?generation=1715756628464166&alt=media" style="width:100%"/></a><br/></p><p class="p1"><br/></p>
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1. Visor: Protect your face from the sun and wind. No brand preference, aesthetics are paramount, and matching with clothing is a bonus.</p><p class="p1"><br/></p>
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2. 3-inch Short Shorts: A tool for instantly elongating your legs. Keyword: [Short]
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3. Compression Leg Sleeves: Prevent cramps and aid in lactic acid removal. Choose ones that match your clothing for the best effect. Don't ask why; catching the photographer's eye requires looking good.</p><p class="p1"><br/></p>
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4. Tank Top: Simpler than a T-shirt.
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5. Waist Bag: Should be stable and able to hold a phone, salt tablets, and energy gels. Don't rely solely on the event organizers; being prepared is key.
</p><p class="p1"><br/></p><p class="p1">6. Running Shoes: The best choice is what suits you. There's no need to chase after top-tier series. Codoon 10K and 21K are highly recommended for beginners.<br/></p><p class="p1"><br/></p><div style="width: 100%; height: 140px;margin-top: 5px;margin-bottom: 5px; border-radius: 4px; background-color: #f8f8f8; border: solid 1px #f8f8f8; position:relative" class="shopCard" data-goodsid="476104679111323261807155"><a style="position: absolute;z-index:3;left:0;top:0;height: 100%;width:100%" href="https://xmall.codoon.com/html/item-detail.html?h_id=476104679111323261807155&cutm_source=article&cutm_campaign=goods&cutm_term=&cutm_owner=&cutm_medium=1551253373080h2ycoab7ryb&cutm_content=476104679111323261807155"></a><div class="insert-product-iteam" style="height:100%;width:120px;position:absolute;top:0;left:10px;text-align:center;border: none;background-color:transparent;background:none !important;display: flex;align-items: center;"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6229%2F7c2bf35f-3a6c-11e9-9300-016922726460.name!640m0?generation=1715756629991498&alt=media" style="width:100%"/></div><div style="margin-left: 150px; padding-right: 23px; height: 42px; font-size: 15px; color: rgb(74, 74, 74); line-height: 20px; margin-top: 10px;">Codoon Smart Running Shoes 10K Neutral02 Men's Fiery Red</div><div style="margin-left: 150px; margin-top: 25px; padding-right: 23px; line-height: 1;">¥0<p style="color: rgb(0, 188, 113); font-size: 21px; margin-top: 5px; line-height: 21px !important;">¥249.00</p></div><div style="width: 70px; height: 26px; line-height: 26px!important; color: #fff; font-size: 12px; text-align: center; border-radius: 15px 0 0 15px; position: absolute; right: 0px; bottom: 10px; background-color: #00c83c;">Buy Now</div></div><p><br/></p>
<p class="p1"><a href="https://www.codoon.com/h5/personal_info/index.html?user_id=8f9d2f54-e1f0-46eb-8286-559d105bb7d8&cutm_source=article&cutm_campaign=personal&cutm_term=&cutm_owner=&cutm_medium=1551253373080h2ycoab7ryb&cutm_content=8f9d2f54-e1f0-46eb-8286-559d105bb7d8">@YeLeeye</a><br/></p><style type="text/css">p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; line-height: 19.0px; font: 13.0px 'Helvetica Neue'; color: #000000}</style>
<p class="p1"><br/></p><p class="p1"><a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6229%2F136047x5C7ufeNdoz6dYCjJYf!640m0?generation=1715756631089548&alt=media" style="width:100%"/></a><br/></p><p class="p1"><br/></p><p class="p1">
For your first marathon, choose comfortable and eye-catching gear. Codoon's ultra-light tight T-shirt is breathable and sweat-wicking, almost weightless, and its pink color is a photographer's favorite, doubling your chances of getting great photos.
</p><p class="p1"><br/></p><div style="width: 100%; height: 140px;margin-top: 5px;margin-bottom: 5px; border-radius: 4px; background-color: #f8f8f8; border: solid 1px #f8f8f8; position:relative" class="shopCard" data-goodsid="123360821492657171770649"><a style="position: absolute;z-index:3;left:0;top:0;height: 100%;width:100%" href="https://xmall.codoon.com/html/item-detail.html?h_id=123360821492657171770649&cutm_source=article&cutm_campaign=goods&cutm_term=&cutm_owner=&cutm_medium=1551253373080h2ycoab7ryb&cutm_content=123360821492657171770649"></a><div class="insert-product-iteam" style="height:100%;width:120px;position:absolute;top:0;left:10px;text-align:center;border: none;background-color:transparent;background:none !important;display: flex;align-items: center;"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F6229%2F7c33d142-3a6c-11e9-9300-016922726460.name!640m0?generation=1715756632429968&alt=media" style="width:100%"/></div><div style="margin-left: 150px; padding-right: 23px; height: 42px; font-size: 15px; color: rgb(74, 74, 74); line-height: 20px; margin-top: 10px;">Codoon 60g Ultra-light Running T-shirt Men's Light Gray</div><div style="margin-left: 150px; margin-top: 25px; padding-right: 23px; line-height: 1;">¥0<p style="color: rgb(0, 188, 113); font-size: 21px; margin-top: 5px; line-height: 21px !important;">¥69.00</p></div><div style="width: 70px; height: 26px; line-height: 26px!important; color: #fff; font-size: 12px; text-align: center; border-radius: 15px 0 0 15px; position: absolute; right: 0px; bottom: 10px; background-color: #00c83c;">Buy Now</div></div><p><br/></p>
<p class="p1">
Sports bras are also essential for women. Under Armour is highly recommended for its shock absorption and wrapping performance.
</p><p class="p1"><br/></p>
<p class="p1">
Loose, ultra-short running shorts are more suitable than tight ones. Prioritize breathability and quick-dry features. Li-Ning and Kuaft offer good value for money.
</p><p class="p1"><br/></p>
<p class="p1">
Running shoes are the most important. Speed runners can choose Codoon 42K shoes, which are lightweight and have excellent wrapping performance. Many friends have tested them and found them to be PB (personal best) tools.</p><p class="p1"><br/></p>
After reading so many recommendations, have you found the most suitable marathon gear for you?
With the marathon season starting in March tomorrow, let's become the most dazzling runner on the track together!
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!