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
lao lao 79 years old restarts life on the marathon track
September 24, 2017, 10 a.m. local time in Berlin. Overcast, with slippery roads from recent rain. After three days of training, rest, and jet lag adjustment by the Neckar River in Heidelberg, 79-year-old Mr. Luo stood on the asphalt at the Brandenburg Gate, the starting point of the Berlin Marathon, surrounded by young, deep-featured people of various skin tones and a chilly 10 degrees Celsius.
Mr. Luo wore a black windbreaker with the words 'Running Berlin at 78,' standing tall and looking sharp, without the usual frailty seen in octogenarians. His younger son, Luo Yixiang, stood by his side, ready to start together.
'I want to complete the six major marathons of the world before I turn 80.'
Besides concerns about age, cold, and fatigue, Mr. Luo also had old injuries in his waist and knees, and less developed cardiopulmonary function. At the finish line, Mr. Luo's wife, Qian Haiyan, was waiting for them to cross smoothly.
5 hours, 28 minutes, and 30 seconds later, Mr. Luo and Luo Yixiang crossed the finish line together in Berlin's mist, drizzle, and crowd. 'Father set a new personal best (PB) in the Berlin Marathon, from 5:44 to 5:28,' said Luo Yixiang, who was moved to tears witnessing his father create another miracle in his twilight years. The slippery roads and cold weather were worrisome, but Mr. Luo once again overcame all difficulties with ease.
During the race, Luo Yixiang occasionally ran ahead to capture moments of his father breaking through on the 'fastest track on earth': Mr. Luo's expression was solemn while running, but relaxed into a smile after successfully finishing the race.
Completing the World Marathon Majors (New York, London, Berlin, Boston, Chicago, Tokyo) is every runner's dream. Mr. Luo, who started systematic running at 76 and challenged his first full marathon at 77, hopes to become the oldest Chinese runner to achieve this goal before turning 80. With the Berlin Marathon done, he's halfway there.
Mr. Luo, with his 'slow running,' demonstrates to the world an elderly Chinese man's understanding and expression of life, positively influencing his peers and younger generations. 'Many of my old friends are not in good health. I think we shouldn't just sit at home; we need to get out and exercise.'
The conservative and narrow lifestyle of elderly people in China, along with societal prejudices, often leads to a fearful, dull, and misunderstood old age. The country has yet to form a relaxed and rational sports atmosphere, and family-based participation in sports is rare. 'Starting to run marathons at 76' is usually seen as dangerous. Elderly people often have to choose other leisure activities: chess, tai chi, and walking are somewhat acceptable, but activities like square dancing or group exercises on the road may invite criticism and conflict.
In this context, 'I want to complete the six major marathons of the world before I turn 80' sounds more like a stubborn boast from a lonely old man. Overcoming various difficulties amid prejudice, doubt, and worry to stand at the starting line is already a feat.
A daughter is like a 'little cotton-padded jacket,' while a son is like a 'fur coat'!
During the long 42.195 kilometers, the brothers often didn't dare to use the restroom, running side by side with their father to quickly respond to any emergencies. They reminded him not to push too hard and to prioritize safety when he was exhausted and cheered him on near the finish line. On tough uphill sections, the brothers held their father's hands and moved forward slowly.
In the Luo family WeChat group 'Luo Qian Family,' Luo Yixiong showed daily concern for his father's training, diet, and recovery from old injuries, always adding 'Dad, you're awesome' at the end. The elderly couple responded in detail, maintaining the warm connection of a family through their messages.
Mr. Luo once forwarded a piece of middle-aged and elderly 'chicken soup' on WeChat: 'We've always known that daughters are like little cotton-padded jackets, but we've overlooked that sons are like fur coats. High-end!'
From 'I lead them in running' to 'They lead me in running.'
Running a marathon is not something that can be done just by talking about it, especially for an elderly person. Scientific and thorough training is essential. Mr. Luo put on his reading glasses and took out several meticulous running plans, saying, 'These are the daily 'assignments' my sons gave me.' He jokingly called his family a 'coaching team': his two sons were the coaches, and his wife handled logistics. Gradual training and family companionship made him feel at ease.
For his last long-distance training in China before the Berlin Marathon, Mr. Luo ran 18.03 kilometers around Jincheng Lake, where he goes daily, at a pace of 7 minutes and 30 seconds per kilometer, taking 2 hours and 15 minutes. During his preparation in Germany, he completed a 10-kilometer training run along the Neckar River in Heidelberg. In August 2017, he followed his sons' training plan, increasing the intensity and completing 24 runs totaling 212 kilometers. He also completed auxiliary training such as hiking, core exercises, upper and lower limb strength, and zombie jumps, all with quality and quantity.
Luo Yixiong was amazed by his father's abilities: 'Core exercises like static abdominal, back, plank, and hip strength, which many young people in the running group I coach can't do, my dad can complete.'
The official pacers, nicknamed 'rabbits,' serve as speed references for ordinary marathon runners. In this marathon family, Mr. Luo is fortunate to have two 'family rabbits' filled with a sense of giving back: 'When they were young, I led them in running. Now that I'm old, they lead me in running.'
'Just standing on the racecourse is a victory for me.'
In 2011, Mr. Luo accidentally injured his back while changing a light bulb at home. The doctor advised him to stay in bed for a year, but the stubborn Mr. Luo always moved secretly. 'I never stayed in bed until the last day,' he said, insisting on moving, walking slowly, and then walking fast. By 2013, he developed an interest in running.
In 2016, while preparing for the New York Marathon, Mr. Luo didn't adjust to the time difference and fainted, hitting the edge of the bed and fracturing his seventh left rib. Luo Yixiong rushed to the sports hospital for medicine and had it sent to their home in Los Angeles. Mr. Luo said, 'Just standing on the racecourse is a victory for me.' The same year, while preparing for the London Marathon, Mr. Luo accidentally fell on the treadmill, scraping both knees, leaving noticeable scars to this day.
But he kept running, again and again. Besides his willpower and his family's meticulous care, the continuous support from China Resources C'estbon, which actively sponsors marathons, football, and other public sports, also helped Mr. Luo participate in the Berlin Marathon. This support laid the foundation for Mr. Luo to start 'challenging the impossible' at the age of 76. Talking about his running experience, Mr. Luo believes that different running volumes should be matched with different supplements. He drinks C'estbon purified water for short runs and Magic sports drinks for long runs to improve his pace.
Creating one's speed peak is important, but the experience of challenging oneself is equally precious. With a pure heart and beautiful actions, C'estbon not only sponsors marathon events but also supports personal dreams, allowing them to enjoy the race and enrich their lives. 'Whether or not to run a marathon depends on the individual, but a healthy and positive attitude towards life is essential.' Mr. Luo's old friends just take care of their grandchildren, play cards, and mahjong, which he finds not active enough. 'So I choose to learn from my sons. I run slowly, but I keep running. Take it slow, and everyone can participate in marathons.'
When you are old, you don't have to doze off by the fire. You can also hold your head high and run through the rest of your life.
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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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