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
【celebrity show】 a sweet pastry chef with one year running experience gets second place in women's first 100
Finished the race with ease and unexpectedly got second place among women!
As a beginner runner with only one year of experience and an annual mileage of less than 1000 kilometers, finishing the Menyuan Gangshika 100-kilometer trail race with ease should be commemorated.
In 2017, I participated in the Kunming Plateau Half Marathon for the first time. It rained heavily, and it took me over 2 hours to finish the half marathon. I felt terrible after finishing, cold and hungry. I dragged my tired body home and lay down for a day. But it was a start on my marathon journey, as the word 'marathon' seemed unattainable to me before.
At the end of 2017, after completing my second SCO Half Marathon, I met some running friends and started running with them. I heard about trail races, where you 'enjoy the scenery and have a feast along the way,' which sounded appealing. So, I decisively signed up for the Wulong Fairy Mountain 50-kilometer trail race on April 20, 2018. As they say, 'a newborn calf is not afraid of a tiger.' I ran and played along the way without chasing results, even picking fresh bamboo shoots to bring back. But in the last 10 kilometers, I was too exhausted and had to abandon them. Fortunately, I finished the race smoothly, although my legs hurt for a week after my first long-distance run!
In 2018, I participated in several races intermittently, including the Kunming SCO Marathon, Dali International Marathon, and Chuxiong Zixi Mountain 60-kilometer trail race.
In 2019, I ran the Xiamen Marathon, which is worth mentioning as a gold-label event. The organization, atmosphere, and scenery were beautiful. As a highland runner, achieving a personal best in Xiamen was relatively easy! I ran my best time of 3 hours and 36 minutes in the Xiamen Marathon.
In March 2019, I participated in the Zhoushan Donghai Trail Race, which was extremely tough. It was 65 kilometers with an elevation gain of around 4700 meters. My legs felt like they didn't belong to me after finishing. Luckily, I teamed up with a fellow runner named Daitou along the way; otherwise, I might have quit. However, since there were few participants, I managed to get second place among women.
They sayonce you've run a full marathon, you won't want to run a half marathon, and once you've run a trail race, you won't want to run a marathon.Haha, it seems to be true for me. I prefer running in the mountains, breathing fresh air, listening to music, and enjoying the scenery along the way.
Although I occasionally run alone and might feel scared,as long as your heart is full, you are not alone.
Life is like a race, constantly challenging oneself,and I won't stop until I run 100 kilometers.
I set a goal to achieve it someday! So, I chose the relatively easy Rapeseed Flower Trail Race—Menyuan Gangshika!
The Menyuan race was on the 27th, and I traveled to Zhangye on the 24th to have some fun, worried that I wouldn't be able to walk after the race.
The natural palette of Zhangye was indeed stunning.
The day before the race, I admired the long-awaited rapeseed flowers in Qingshizui Town. It was worth the trip.
On the 27th, fully geared up and ready to go. I expected to finish in 18 hours but was worried about unexpected events. So, I packed a lot, and it was too heavy.
The scenery along the way was breathtaking! It was a visual feast. I was too busy running to take many photos. There were many curious yaks and sheep along the way (especially after passing under the high-speed rail bridge, where a bull yak stared at me with a spirited look, making me worry it might attack). Passing through villages, children cheered us on.
I initially expected to finish in 18 hours, worried about running in the dark. Before the race, I arranged to run with Daitou from the Zhoushan race, but he couldn't keep up due to a cold and high altitude. So, I ran alone. After CP2, I heard I was temporarily second among women. Since he couldn't keep up, I decided to push myself.
Maybe it was the advantage of coming from the Yunnan highlands, combined with the relatively low elevation gain of the course, that made me feel not too tired overall. However, I ate too much variety, and my stomach couldn't handle it. By CP6, I had severe stomach cramps and had to stop for a while, taking medicine to ease the pain before continuing. The last 10 kilometers were dark and not easy to run, but the road was mostly farm and cement roads, so it wasn't too bad. I encountered the third-place male runner and ran with him for 5 kilometers, easing the distance filled with barking dogs. The last 5 kilometers were a mix of jogging and walking, possibly due to a ligament strain in my right foot from running on the grass during the day. I had to step carefully downhill, otherwise, I would have finished in under 14 hours.
Anyway, I successfully completed my first 100 kilometers. It wasn't as hard as I imagined, and I even got a good deal. I am very grateful to the event organizers for giving us an experience that tourists can't have. The volunteers and staff at each CP point worked hard to serve everyone! Thank you so much!
The Menyuan Gangshika 100-kilometer trail race is worth a visit for a first 100 kilometers, whether for the course scenery or the local customs.
I will keep running, and my next goal is to conquer 168 kilometers. Go, Sister Aling! (ง •̀_•́)ง
Start Your Marathon Training Journey
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- GPT-4o powered personalized training plans
- Daily training guidance and feedback
- Nutrition and recovery advice
- Real-time progress tracking
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