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
my first marathon give me courage before the start wait for my embrace after the finish
With arms wide open, crossing the arch and stopping the watch at 4 hours and 26 minutes, it was an indescribable feeling of joy and accomplishment.
I have always been someone who values rituals. In a person's life, there are many firsts, but each first happens only once. So, even though I rarely write, I decided to document this first in my life—my first marathon.
Initially, I never thought my first marathon would be in Qingyuan. I had registered for the Wuxi Marathon and was determined to complete my first marathon there. However, by the time I tried to register again, it was full. Thanks to a friend, I got an invitation spot.
I actually started running marathons not too long ago. After running three half-marathons in November and December last year, I officially embarked on the marathon journey. From January this year, I trained about 3-4 times a week, running around 10K each time, keeping my heart rate between 150-160. I ran 170K in January, 140K in February, and 80K in the first half of March.
Regarding long distances: Honestly, I never did long-distance training before the race. The longest distance I had run before was a half-marathon, the most recent being the Bao'an Half Marathon on December 30, 2018. Many people advised me to run 30K or even 35K before the race to let my body adapt and avoid hitting the wall during the race. I planned to run 30K before the race, but the weather was uncooperative. It rained continuously for two weeks in Shenzhen, and every weekend in March was rainy. On March 9th, I ran 17K but was caught in a downpour, so my 30K attempt failed again. I was quite helpless.
One week before the race:
I ran 10K on Monday, then rested from Tuesday to Thursday, which was quite uncomfortable (due to both subjective and objective reasons, like rain and dates). I ran another 10K on Friday.
The day before the race:
Early in the morning, I took a bus with the main group to Qingyuan, directly to the Qingyuan Sports Stadium Expo to pick up my race pack.
At the expo, there were booths from Huawei, Gaoci, Yibao, China Mobile, Garmin, etc. Some people were queuing to participate in activities to get freebies, but I didn't look into what the freebies were.
There was also a 5th-anniversary commemorative board displaying T-shirts and medals from each year, which was pretty cool (I liked the vest from the first year the most).
There was also a wall full of high-value 'bunnies' (pace runners), with handsome guys and pretty girls (shoutout to the 330 bunnies).
Around 1 PM, I picked up my race pack. The process was smooth, with no queues. They used paperless ID and facial recognition for entry, then I picked up my bib, chip, and race pack.
The race pack was quite nice. The race manual was thoughtfully made (unlike others, it included introductions of the bunnies and the names of all participants). There was even a Gaoci sunscreen set, a generous sponsor, and the legendary Qingyuan Marathon soap.
Of course, a photo was a must:
Hat: White casual hat
Vest: 2XU
Sports bra: VICTORIA'S SECRET
Shorts: Adidas running shorts
Calf sleeves: 2XU MCS compression sleeves
Socks: LEXI DRY mid-cut running socks
Waist pack: Xtep
Watch: Garmin 645
Shoes: NIKE Pegasus 35 Turbo
Energy gel: GU enhanced version
I woke up at 5 AM, washed up, drank a cup of warm water, and started breakfast (3 slices of toast and a cup of hot milk). Then I got dressed and did my makeup (I once naively thought makeup would make me sweat and affect my performance. After getting terrible race photos in my first half-marathon in 2017, I decided to always look good, even if I run poorly). As a coffee addict, I squeezed in a cup of instant coffee. At 6:10 AM, I left while eating a banana. The hotel was close to the starting point, less than a 20-minute walk.
Since it was my first marathon, I had no previous marathon time, so I was placed in Zone D. However, I was pleasantly surprised to get a cool number, 666.
I thought I wouldn't have time to see him in the morning, but we managed to meet briefly. After a hug, he said, 'Do your best, see you at the finish line!' Then we went to our respective gathering zones.
Zone D was different from Zones A, B, and C. We had to store our bags first and then go through security. The bag storage was right next to the security check, and there were portable toilets. While queuing for the toilet, I chatted with four 5:30 pacers. They said that unlike most domestic races where pacers are all in Zone A, Qingyuan Marathon assigns pacers to different starting zones based on their finish times. This is actually good for regular runners. For example, if I want to finish in 5:30 from Zone D, I don't have to chase pacers all the way to Zone A.
After using the toilet, I warmed up nearby. A guy came up to chat:
'You don't look like a local from Qingyuan. Where are you from?'
'Shenzhen.'
'What a coincidence, I'm from Shenzhen too.'
'...'
'So, you run all over the country?'
'I used to run only in Shenzhen, but probably will run everywhere in the future.'
'What made you choose to run in Qingyuan?'
'Oh, because my boyfriend is a pacer here.'
'Well... you killed the conversation.'
Around 7 AM, after warming up, I took three anti-fatigue pills and grabbed an energy gel before storing my bag and going through security. I had planned to eat the gel before the start, but there was no drinking water from the security check to the gathering zone, which was a bit frustrating (I had specifically asked a volunteer before the security check, and they said there would be drinking water inside).
Around 7:20, I faintly heard the national anthem from Zone D, and runners around me started singing along.
The race started at 7:30 AM. Zone D moved at a snail's pace, and I crossed the starting line 11 minutes after the gun.
My goal was to finish in 4:30, with an average pace of 6:22. I was worried about slowing down in the later stages, so my pacing strategy was to run the first 10K at around 6:10, maintain 6:20 for the middle 20K, and even if I slowed to 6:30 after 30K, I could still achieve my goal. My gel strategy was disrupted by the lack of water at the start, so I ate my first gel at the 5K mark, then one every 7.5K, for a total of five gels. I drank at every aid station and ate bananas three times when I got hungry, truly embodying the saying, 'You need to be full to have the energy to run.'
The start went as expected. I ran the first 10K at an average pace of around 6:10. At the first turnaround point, I was looking for him, hoping to see him. Around the 16K mark, I saw him from a distance, and we happily high-fived. I was so happy that I ran with a silly smile for 1K before calming down.
Overall, the Qingyuan Marathon course was quite comfortable, except for the four bridge climbs, which were a bit daunting. Especially starting from the second bridge, around the 24-25K mark, I was exhausted. I was trudging up the bridge, feeling hopeless, when a guy coming the other way cheered me on. I forced a 'thank you' and kept going. On the downhill, I started to speed up, and the same guy became my personal pacer, running with me until around the 30K mark. The most memorable part was when we passed a university town. The cheerleaders were very enthusiastic, and I was the only girl on the course at that time. As I passed, everyone shouted, 'Go, girl!' It was very uplifting, and I couldn't help but speed up. My pacer reminded me that I was running too fast, but I felt okay.
*This was taken just after passing the university cheerleaders.
Shortly after leaving the university, my pacer indicated he would continue on his own and told me to keep going. He looked at my bib and said, 'Zhao Mingwei, keep it up!' Later, at three turnaround points, he cheered me on from a distance, calling my name. I was very touched. Thank you, stranger.
Then, I ran alone for a while. Without a phone or music, I listened to my body and monitored my pace. I followed another runner with a similar pace, thinking about 'see you at the finish line' and the high-five we shared earlier. I successfully navigated the 30-40K stretch, which is said to be the toughest, without hitting the wall.
After gritting my teeth and climbing the last bridge, I felt a sense of relief.
At the 40K mark, I overtook two guys carrying flags at a pace of around 6 minutes per kilometer. I heard them say:
A: 'There's a girl, let's catch up to her.'
B: 'I can't speed up anymore, I'm exhausted.'
A: 'A real man wouldn't let a girl outrun him.'
(I silently laughed and sped away...)
At the 41K mark, I felt I still had energy left and saw that I would definitely finish within 4:30. Thinking about him waiting for me at the finish line, I couldn't wait to share my joy with him. So, I decided to speed up, running the last kilometer at a pace of 5:10. The road was wide, with photographers on both sides. I felt like the fastest and most beautiful woman, with all the cameras clicking away. The photographers cheered me on, saying, 'Not only is she beautiful, but she also runs fast.' It made me feel great.
I was puzzled that none of the countless heart signs I made for the photographers were captured in the photos...
Finally, I want to thank him the most.
Love is about companionship, giving me courage before the start, and the hug at the finish line. Thank you.
A friend said, 'Running your first marathon with someone you love is true happiness!'
Yes, it truly is.
I found out that @Daiwuyan used my photo as the cover for a public account article.
Can I become a little famous?
Hahaha
If you have a story you want to share with us,
and want more people to be inspired by your sports story and fall in love with sports,
boldly send us your sports story!
1. Submission email:
tougao123@codoon.com
2. Submission requirements:
Please name the email 'Codoon Running/Fitness Story + Article Title,' include your Codoon nickname and Codoon ID in the email, and provide your contact information;
Submissions must be in Word format, over 1000 words, and include at least six high-quality images related to the text. The content must be original and not plagiarized or reposted. The content must not involve advertisements, politics, or prohibited obscene content.
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!
