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

what is the running experience of 5cm per second

Running is a sport, but calculating running speed is also an essential part of sports mathematics. Miss Dong will count on her fingers for you: how far can humans run in an hour? Ordinary people: 6-7 km, potential candidates: 12-13 km, experts: 15-16 km, top-tier: 19-20 km, and the world half-marathon record holder can even run 21 km in less than an hour, which translates to over 5 meters per second. Ah! What a cruel speed pyramid!

Looking at your personal best (PB), you might feel a bit anxious. Everyone would probably complain—'What does 5 cm/second feel like? Do you even need to ask? It feels like being beaten by the whole world!' Only a baby learning to walk could move just 5 cm in a second! But what if this speed wasn't created by humans, but belonged to a city?

In the high-pressure, fast-paced, smog-covered urban life, have you ever wondered what life is like in those cities known as 'the world's most livable cities'? When we have to wear masks and run indoors, do we envy those countries where the sky is always blue and clear, where running is always a joy, and in certain seasons, the entire city is covered in romantic colors?

Scattered cherry blossom rain, snow-covered cities... After reading this, you might think Miss Dong wants to take you on a trip to Japan. Indeed, after watching the popular movie 'Your Name,' I became a fan of director Makoto Shinkai. Who is Makoto Shinkai? He is a Japanese anime film director, the successor to Hayao Miyazaki. His most famous anime film is '5 Centimeters per Second,' a movie full of wallpaper-worthy scenes. The most classic line from the movie is, 'Do you know? The speed at which cherry blossoms fall is 5 centimeters per second. So what speed is needed to close the distance between you and me?'

Passionate, romantic, and beautiful. But if you want to see cherry blossoms in Tokyo and experience the ultimate Japanese beauty, first, you have to Photoshop out the people who are more numerous than the petals. What if you don't want it to be so crowded? Let's take a flight to Canada! Endless blue seas, snow-capped mountains, ancient green forests, cherry blossoms as beautiful as rain...

Wait a minute, cherry blossoms? Yes, don't think that the Maple Leaf Country only has autumn red maples to admire. In fact, Vancouver, one of the world's most livable and tourist-friendly cities, has different colors in every season. In summer, the blue sky, white clouds, and beaches are stunning; in autumn, the golden leaves and fiery red maples cover the mountains; in winter, the mountain peaks are covered in snow. But in spring, the most beautiful season, Vancouver is filled with cherry blossoms, surpassing even Japan's cherry blossoms, with a longer blooming period from February to May, making it a pink spring romantic city, worthy of being called the world's cherry blossom capital today.

Vancouver's cherry blossoms are beautiful, beautiful in their cloud-like clusters, their varied and graceful branches; Vancouver's cherry blossoms are stunning, stunning in their sky-filling, ground-covering, splendid beauty. The Greater Vancouver area already has 54 varieties of cherry blossoms, making it the city with the most comprehensive variety of cherry blossoms in the world. The number of cherry blossom trees has reached over 40,000, making it the city with the most cherry blossom trees in the world. So now, Vancouver's cherry blossoms rank first in the world in both quantity and variety, blooming in every community's streets and alleys every year. The most spectacular blossoms from mid-April to early May are mostly double-petaled varieties with ten to twelve petals, in white, yellow, and various shades of pink, creating a very layered look.

Where is the best place to enjoy Vancouver's cherry blossoms? Strictly speaking, Vancouver's cherry blossoms are spread throughout the area, and you can see beautiful cherry blossoms in city gardens and streets. Among them, Queen Elizabeth Park, Stanley Park, and VanDusen Botanical Garden are generally recognized as good places to enjoy cherry blossoms. In fact, many neighborhoods in Vancouver have cherry blossoms that, in terms of scale and brilliance, surpass these parks. The beautiful scenery is right on the streets, which is a characteristic of Vancouver.

If you want to leisurely enjoy Vancouver's cherry blossoms in May, why not learn from the Greater Vancouver residents' way of doing it—running while watching! As a region that always ranks among the world's 'most livable,' 'most beautiful,' and 'best tourist destinations,' it's hard for Vancouver residents not to be proud. Vancouver boasts beautiful nature and an elegant cultural environment, making it a city where nature and humanity are in harmony. For outdoor enthusiasts, it's simply a paradise. Residents here focus on outdoor activities all year round, and jackets, yoga clothes, and running shoes are the most common attire in the city. It is also the city with the highest number of people engaged in sports in Canada, with 86% of households participating in fitness or other sports.

The Vancouver Marathon, which started in 1972, is the second-largest marathon event in Canada. Due to its long history, excellent event organization, and beautiful course scenery, Forbes magazine has awarded it the title of 'Top 10 Marathons in the World,' and CNN calls it 'one of the world's most worth participating in marathons.' Over 80% of the course runs along the bay. Additionally, the 7-hour cutoff time is very generous, allowing most participants to finish the race better.

Starting from Queen Elizabeth Park, you can see the snow-capped mountain peaks and feel the spring atmosphere filled with cherry blossoms and dogwoods. Running along the Pacific Ocean, you pass through North America's most beautiful campus—the University of British Columbia, and through one of the world's most beautiful city parks—Stanley Park's loop road, enjoying the romance of cherry blossoms and beaches. There are also many other attractions, such as the Vancouver Public Library, which resembles the ancient Roman Colosseum, the majestic Lions Gate Bridge spanning the vast waters of Burrard Inlet, and the beautiful and romantic Kitsilano Beach. Beaches, forests, city streets, natural parks... endless beautiful scenery, all along the way.

This year's Vancouver Marathon (BMO Vancouver Marathon) is an IAAF Gold Label event, with over 16,500 runners from around the world running in this world's most beautiful city.

#RunAroundTheWorld# Enter Codoon to register, hotel, itinerary... everything is arranged for you.

An invitation to run in an international metropolis that feels like a park, a run during the cherry blossom season in the Maple Leaf Country, awaits you!

2017 Vancouver Marathon (click the image to register)

Event date: May 7, 2017
Registration deadline: February 20, 2017

More 'romantic' marathons here↓

Go to Gyeongju, the ancient capital of Buddhism with a thousand-year history, and experience Korea's most beautiful marathon.

2017 Gyeongju Cherry Blossom Marathon (click the image to register)

April cherry blossoms and ancient temples, run and travel
Event date: April 1, 2017

Codoon 48H New Year Online Run (click the image to register)

A runner's carnival, running to welcome the New Year
Event date: December 31, 2016, 00:00 - January 1, 2017, 23:59
Registration deadline: December 30, 2016, 22:00 (limited edition commemorative medals, grab them fast)

2017 Kinmen Online Marathon (click the image to register)

Taiwan's offshore gem, the Wind Lion God takes you across the strait
Event date: January 14, 2017, 00:00 - January 15, 23:59
Registration deadline: January 13, 2017, 22:00 (limited edition home guardian medals, grab them fast)

2017 China-Thailand Friendship Chiang Mai Half Marathon (click the image to register)

Explore the ancient city of a thousand Buddhas, find Thailand's most beautiful roses
Event date: January 8, 2017, 00:00 - 23:59
Registration deadline: January 7, 2017, 22:00 (exquisite limited edition medals, don't miss out)