[{"data":1,"prerenderedAt":2961},["ShallowReactive",2],{"stories-en":3},[4,209,555,895,1326,1607,1764,1926,2117,2775],{"id":5,"title":6,"body":7,"description":171,"extension":172,"meta":173,"navigation":204,"path":205,"seo":206,"stem":207,"__hash__":208},"stories/shares/en/breaking-3-at-50-smart-training.md","Never Stop at Fifty, Breaking 3 Hours Through Smart Training",{"type":8,"value":9,"toc":161},"minimark",[10,20,23,30,33,36,39,44,49,52,55,60,63,68,71,74,78,81,84,87,92,95,98,101,104,108,111,114,118,121,124,127,130,134,137,142,146,149,152,155,158],[11,12,13,17],"blockquote",{},[14,15,16],"p",{},"In running groups, \"breaking 3\" is definitely a frequently mentioned term, because it's a threshold—non-professional runners who break three hours are considered serious runners. So the sub-3 marathon has always been my goal! Writing this reminds me of a psychological term, \"non-defensive identification\": ever since I met Leo, he also made breaking 3 his goal, constantly working toward it. After two years of preparation and two months of sprinting, Leo finally made his dream come true, smashing his PB from 3:06 to 2:52—like a miracle!",[14,18,19],{},"The way he combined physical and mental effort during his preparation is particularly worth learning for runners with sub-3 dreams: the effect of losing 5 kg in one month truly amazed me! Carefully reviewing the process from setting the sub-3 goal in September to exceeding expectations at the Shanghai Marathon, I sincerely admire his self-discipline, determination, and research spirit in constantly finding ways to achieve his goals—weight loss, quitting alcohol, making training plans, supplementing sports nutrition, and completing plans without compromise (running + strength training). No matter how busy work got or how many social engagements there were, he never made excuses to slack off or overindulge! He is absolutely a model of a serious runner. So I encouraged him to share his sub-3 experience, so that those of us chasing the sub-3 dream can find good methods and be inspired by his spirit.",[14,21,22],{},"The exhilarating moment of breaking 3 at the Shanghai Marathon passed quickly. Riding a wave of vanity, I immediately ran the Thailand Chiang Mai Inthanon by UTMB trail race and the Hangzhou Marathon. I've always felt that marathon running is a personal thing—only the runner knows what it's like, no need to show off. I didn't really want to write anything, but Shi said that my entire sub-3 process and results at the Shanghai Marathon were quite distinctive and should be helpful to other runners, so she encouraged me to write and share with everyone.",[14,24,25],{},[26,27],"img",{"alt":28,"src":29},"Image","/images/shares/breaking-3-at-50-smart-training/667eebc64f7fea9dda84c41de98c4736.png",[14,31,32],{},"First of all, thanks and gratitude. Thanks for meeting a group of runners around me—it was their infectious atmosphere that made me determined to break 3. I especially love and enjoy the atmosphere of mutual appreciation, mutual achievement, and shared glory with these runners!",[14,34,35],{},"Thanks to the brothers and sisters of the 9A Club—Brother Ping, Hangbing, Yangyang, Xiaobin, Xiaohua, and Thermos—for their encouragement, guidance, and systematic knowledge sharing. Thanks to the CEIBS Tower Class for providing the 9A team with the opportunity to compete in the Shanghai Marathon, allowing me to represent 9A and quickly achieve the sub-3 goal. Thanks to 9A President Qian and Yan, President of the Ningbo Alumni Association of Shanghai Jiao Tong University Antai College, for their expectations and enthusiastic cheers on the Shanghai Marathon course. Thanks to the group of HKUST alumni persistently running toward the \"Hundred Marathon Prince\" goal. Thanks for meeting a group of Antai Sub-230 to Sub-240 elite runners—whether it's Master Shao and Brother Hai from Ningbo, or Blue from Suzhou, and Brother Dan from Shanghai—they made me truly feel what level business school amateur runners can reach through serious scientific training, making breaking 3 seem like a piece of cake.",[14,37,38],{},"Of course, the biggest thanks go to Shi—it was she who ran long and fast with me, gave me psychological coaching and physical recovery, and shared various road running and trail running experiences. A champion girlfriend who is also a psychological counselor is the key factor in realizing the sub-3 dream!",[14,40,41],{},[26,42],{"alt":28,"src":43},"/images/shares/breaking-3-at-50-smart-training/00c86cc5b9c23bcf527c223ce72b9cc2.jpg",[45,46,48],"h2",{"id":47},"_1-my-running-background","1. My Running Background",[14,50,51],{},"Without talking about my physical condition and training level, just talking about how hard and awesome I worked to break 3 would lack objectivity, representativeness, and universality.",[14,53,54],{},"My first ten years of running: I started running marathons because of the Gobi Challenge. My first half marathon was the 2012 Hong Kong Marathon, and my first full marathon was the 2013 Macau Marathon, finishing in 4:02. After that, my times hovered between 3:45 and 4:30. I also ran the Hong Kong 100 Small Bronze, which wasn't too shabby, but I didn't have big ambitions—just maintained a mentality of running to see the world, running marathons everywhere to enjoy the scenery. Until 2018-19, when marathon registrations started requiring lotteries and I never got picked, I got serious about running a qualifying time to bypass the lottery. In one all-out effort, I only broke 3:30.",[14,56,57],{},[26,58],{"alt":28,"src":59},"/images/shares/breaking-3-at-50-smart-training/eff8e31111b3a2df114965dfa9c15696.jpg",[14,61,62],{},"My recent two years: I met Shi. Because of escaping lockdown, I spent most of my free time running mountains, lakes, and riverbanks in Ningbo. My mileage increased significantly, and my muscles got trained. During the 2022 Spring Festival, Shi took me to Lijiang for altitude training. I followed Coach Li Guoqiang of the national women's marathon team and his athletes, training from dawn to dusk for a month, starting a professional team training mode of sleep—run—eat—sleep—run—eat, twice a day, with monthly training volume exceeding 500K. (Coach Li's training mode and methods had a huge impact on me; you can watch his videos online for the key points and essence.)",[14,64,65],{},[26,66],{"alt":28,"src":67},"/images/shares/breaking-3-at-50-smart-training/966ef816795ba3961f2e36a19ce018d8.jpg",[14,69,70],{},"I originally planned to break 3 right after coming down from altitude training, but unfortunately all races were canceled. I could only run trail races. At the Moganshan 50K trail race, I finished third in the business school group—my first time on the podium. I also discovered my potential, which strengthened my confidence in breaking 3.",[14,72,73],{},"In summary, looking back, you can see that my running in the past two years has qualitatively changed compared to the previous ten years. This is the major prerequisite and foundation for my sub-3. Therefore, ordinary runners may need to accumulate a certain running level before attempting to break 3.",[45,75,77],{"id":76},"_2-executing-the-training-plan","2. Executing the Training Plan",[14,79,80],{},"My desire to break 3 was based on a very simple concept: a normal, healthy ordinary person can break 3 through scientific training, without requiring talent. I just wanted to prove this. Of course, this has already been proven by the thousands (not yet tens of thousands) of runners who broke 3 this year.",[14,82,83],{},"Many running friends ask what training plan I used and how much monthly mileage I ran.",[14,85,86],{},"I just used a very ordinary training plan from the internet and trained alone. (This training plan was often questioned online—can a plan with lots of 5:20-5:40 pace workouts really break 3?) I've always felt that marathon training plans are largely similar, revolving around interval runs, progressive runs, tempo runs, and LSD every week. The key, the key, is execution! Understanding the essence of marathon training, the rest is 100% execution! This also answers the second question above: mileage isn't the key—the key is not to waste time on junk miles! (Training and exercise are two different things.)",[14,88,89],{},[26,90],{"alt":28,"src":91},"/images/shares/breaking-3-at-50-smart-training/12da83610115deda4628c4a86a6203eb.png",[14,93,94],{},"Amateur runners are different from professional athletes—training time is spare time, so you must use your time well and fully. Due to work, I occasionally need to travel to other cities. I always find a park or lake near my hotel to complete that day's workout, then return to the hotel gym for strength training. During this year's National Day holiday, I basically trained twice a day. On October 8, when the holiday ended and it was time to work, but it happened to be Sunday's LSD 33K training session, I went out alone after work and spent 3 hours completing this training plan. When work made morning or evening training impossible, I squeezed in lunch time to run an easy run by the river.",[14,96,97],{},"In short, 100% completing the pace and distance requirements of the training plan, especially ensuring long-distance aerobic runs, is the key to avoiding slowing down after 30 km.",[14,99,100],{},"They say that races reflect training level, and I deeply experienced this in breaking 3. A few weeks before the Shanghai Marathon, Brother Ping and Yangyang strongly encouraged me to test myself at the Dayu Half Marathon and Jinan Full Marathon. The results basically met the stage requirements of the training plan. Therefore, in the following weeks, I followed the training plan even more closely. I had no psychological burden before the Shanghai Marathon, and I slept very well the night before the race. Because I knew that the final result of the race was basically determined in the previous three months of training. I just needed to run normally—nothing to worry or be anxious about. And indeed it was. So training level determines race outcome—enough talk, just train!",[14,102,103],{},"Another important dimension is that you absolutely must strengthen core strength training. You can't just run mindlessly. Only with enhanced core strength can you straighten up and open up your stride during running. Depending on the situation, after low-intensity training each week, I do 10 kg barbell plate forward lunges with presses and weighted Russian twists. Doing these a few times every week has a tremendous effect on improving running performance!",[45,105,107],{"id":106},"_3-diet-control-and-weight-loss","3. Diet Control and Weight Loss",[14,109,110],{},"To break 3, you must lose weight—this is also the most critical point. My weight loss method is very simple, with no fancy tricks, and no drugs. My normal weight is 70-71 kg. For the sub-3 goal, I set my target weight at 65-66 kg. I started losing weight in September, mainly by switching lunch to healthy light meals—beef/chicken breast + vegetable salad. Breakfast was normal, and dinner basically had no carbs. Normally I don't drink sugary beverages or eat snacks, and I basically don't drink alcohol. At first, weight loss was a bit slow, and I was a bit worried it wouldn't come down. After training volume increased from late September, weight dropped straight down, finally reaching the set goal. This laid the most critical physical foundation for a pain-free sub-3.",[14,112,113],{},"Many running friends complain that their running speed has been stuck in a slower range. In fact, it's because weight and speed have reached a balance. Once you lose 5 kg and feel as light as a swallow, your speed will naturally shoot up.",[45,115,117],{"id":116},"_4-proper-nutrition-supplementation","4. Proper Nutrition Supplementation",[14,119,120],{},"Proper nutrition supplementation is crucial for marathon training, which is also a cognitive improvement from running in the past two years. Proper supplementation mainly falls into two aspects:",[14,122,123],{},"Long-term nutritional supplements: As age increases, you must increase intake of various vitamins and minerals. Middle-aged runners especially need to focus on protecting and promptly replenishing lost substances. I previously had no awareness of this at all. Only in the past two years was I educated to know that running requires supplementing various nutrients—mainly CoQ10 to protect the heart, iron to increase blood oxygen-carrying capacity, and glucosamine to protect joints. Before, we would buy these products separately, which was relatively troublesome and incomplete. Now I take Handlove's sports nutrition pack, one pack of four or five pills daily, solving all running needs at once—convenient, fast, and effective. Long-term supplementation has very significant effects on the body: improved running ability, faster fatigue recovery, and basically no joint pain issues.",[14,125,126],{},"Short-term energy gels: Throughout this sub-3 process, I also gained new understanding of energy gel usage. In previous training, I was always unable to complete training plans with guaranteed quality and quantity. Whether it was intervals or LSD, I would lose strength in the second half and couldn't continue at the required pace, which was always frustrating and made me doubt myself. This time, I started eating gels during training. During high-intensity interval runs and long-distance LSDs, I ate one or two gels in the middle. The effect of energy gels on me was immediate—about 5 minutes after eating, my legs were full of energy again. Whether intervals or LSD, I could immediately recover my first-half pace and persist to complete the plan. This greatly boosted my confidence in completing training plans, because every time I could complete training requirements with quality and quantity, it naturally strengthened my confidence in the race through positive feedback. Secondly, the application of race gel strategy: precisely because of the obvious effect of eating gels during training, I paid even more attention to how to eat gels during the race. I used 6 gels in breaking 3 at the Shanghai Marathon—one 10 minutes before the start, then one every 7.5 km at water stations. Of course, you should simulate and adapt gel timing in previous marathon practice races to find what works best for you. (For the principles and arrangements of gel consumption, see Huirun's article \"Heartbreaking Crawl Before the Beijing Marathon Finish Line! Want to PB? Fueling is Key, Here's What You Need to Do.\")",[14,128,129],{},"Finally, energy gels mainly contain 100 calories, used to quickly replenish blood and raise blood sugar levels. Besides paying attention to individual caffeine tolerance, you don't need to be too picky about brands.",[45,131,133],{"id":132},"_5-emphasizing-recovery-and-adjustment","5. Emphasizing Recovery and Adjustment",[14,135,136],{},"Recovery is an indispensable part of marathon training, also a very important component, and often overlooked by many running friends. \"You must maintain the enthusiasm for the next day's training\"—this is very important. Maintaining enthusiasm for the next day's training depends on two points: first, the previous day's training must not be excessive, leaving you exhausted and resistant to the next day's training while your muscle strength and speed can't meet training requirements; second, active recovery. Secondly, from a long-term perspective, three months of pre-race training is an accumulation process, with mileage reaching about 1000 km. This creates cumulative fatigue in the body, eventually causing various muscle or joint pains. Therefore, you must actively relax and recover after every training session to ensure daily continued training and avoid injuries. What we learned from the national team during Lijiang training was mutual leg massage and relaxation after training every day. At the same time, if conditions allow, going to a professional sports massage center once a week for professional rehabilitation therapists and equipment to perform massage and recovery is twice the result with half the effort. Recovery and relaxation and training plan execution are complementary, mutually reinforcing in a spiral upward system—good recovery enables good training, and no injuries enable continuous training and racing! Therefore, in this regard, the importance of recovery is self-evident, and cannot be overemphasized. It must be fully valued and treated during the training cycle.",[14,138,139],{},[26,140],{"alt":28,"src":141},"/images/shares/breaking-3-at-50-smart-training/10412dfa15a545320ef03a8dce821a61.jpg",[45,143,145],{"id":144},"_6-conclusion","6. Conclusion",[14,147,148],{},"I'm already over 50. This time, I completely persisted in executing the training plan alone, without team training. During the Shanghai Marathon race, I also ran alone, without following official or private pacers. Finishing was relatively easy, and I finally completed this sub-3 journey at the Shanghai Marathon pain-free and injury-free.",[14,150,151],{},"In summary, my training was relatively simple and plain—basically a plain-water-style lone wolf training, nothing special, no secret techniques. All training content and knowledge are repeatedly discussed online and in professional apps. I just through serious systematic learning of scientific training methods, executing training plans thoroughly, strengthening core strength training, losing weight, supplementing with sports nutrition, emphasizing recovery and adjustment, multiple dimensions linked together and interacting with each other. Most importantly, with the encouragement and support of a group of friends, breaking 3 became a natural outcome.",[14,153,154],{},"My sub-3 journey at the Shanghai Marathon is not only affirmation of my own efforts but also the best proof of scientific training. I hope my experience and sharing can inspire more people to love running, persist in scientific training, and achieve their sub-3 and PB dreams pain-free and injury-free!",[14,156,157],{},"Grateful again!",[14,159,160],{},"Yangliu, Christmas 2023",{"title":162,"searchDepth":163,"depth":163,"links":164},"",2,[165,166,167,168,169,170],{"id":47,"depth":163,"text":48},{"id":76,"depth":163,"text":77},{"id":106,"depth":163,"text":107},{"id":116,"depth":163,"text":117},{"id":132,"depth":163,"text":133},{"id":144,"depth":163,"text":145},"How a runner over 50 achieved a pain-free sub-3 marathon through scientific training, sharing practical experience in weight loss, core strength, nutrition, and recovery.","md",{"coverImage":29,"slug":174,"translationKey":174,"locale":175,"category":176,"date":177,"readTime":178,"author":179,"tags":180,"keywords":186,"source":200,"races":201},"breaking-3-at-50-smart-training","en","JiuA Charity","2026-05-14",15,{"name":176,"avatar":162},[181,182,183,184,185],"Sub-3 Marathon","Shanghai Marathon","Runner Story","Scientific Training","Break 3 Strategy",[187,182,188,189,190,191,192,193,194,195,196,197,198,199],"sub-3 marathon","scientific training","break 3 strategy","sub 3 at 50","weight loss","core strength","nutrition","energy gel","recovery","trail running","Moganshan Trail","Hong Kong 100","Lijiang altitude training","https://mp.weixin.qq.com/s/wmbyJmVjaVF1qobLhKWo_g",[202,203],"shanghai-marathon","jinan-marathon",true,"/shares/en/breaking-3-at-50-smart-training",{"title":6,"description":171},"shares/en/breaking-3-at-50-smart-training","Yxql3PwbSQSEq7_jegIZvacwt7kRAoQH7HELNdI1ayE",{"id":210,"title":211,"body":212,"description":525,"extension":172,"meta":526,"navigation":204,"path":551,"seo":552,"stem":553,"__hash__":554},"stories/shares/en/sub-3-way-as-regular-runner.md","Finally Sub-3! How an Ordinary Runner Broke the 3-Hour Marathon Barrier (Lessons Learned)",{"type":8,"value":213,"toc":513},[214,217,222,233,236,239,243,246,249,254,257,262,267,274,279,282,287,293,297,300,305,308,313,316,321,324,328,334,337,342,349,352,356,361,364,369,372,377,382,385,390,393,398,401,406,409,412,415,419,422,427,430,435,441,444,449,455,461,464,468,471,474,477,480,483,490,494,497,502,505,510],[14,215,216],{},"On March 26, at the Guilin Marathon, I finally achieved a sub-3-hour finish at a CAA-certified race.",[14,218,219],{},[26,220],{"alt":28,"src":221},"/images/shares/sub-3-way-as-regular-runner/518ab63bb910e4ae36626fcfafc65549.jpg",[14,223,224,225,229,230],{},"It ",[226,227,228],"em",{},"came a little late",", but it finally came. ",[231,232,216],"strong",{},[14,234,235],{},"This moment had been a long time coming. For everyday recreational runners, breaking 3:30 is a major milestone, and breaking 3:00 is an even bigger one.",[14,237,238],{},"According to data from the Chinese Athletics Association, as of the end of 2019, there were only around 10,000 runners nationwide who had broken 3 hours in the marathon. Among them, fewer than 150 were from Guangxi, and only about 30 to 40 from Nanning. Having finally broken 3, I couldn't just let it pass without leaving something behind. Some thoughts, some lessons—worth recording, both for my own future reflection and for friends aiming to break 3, in the hope they might find a little help here.",[45,240,242],{"id":241},"_258-an-unexpected-sub-3-on-back-to-back-marathons","2:58! An Unexpected Sub-3 on Back-to-Back Marathons",[14,244,245],{},"You never know whether tomorrow or an accident will come first. Last week's Guilin Marathon brought an \"accident.\"",[14,247,248],{},"On March 19, I ran the Chongqing Marathon; on March 26, I headed to the Guilin Marathon. Because it was back-to-back, I gave myself a reasonable excuse: no goal, just run with a different mindset. From singlet to shorts to shoes, I changed everything. I wanted to shake off the heavy baggage, start fresh, and run light.",[14,250,251],{},[26,252],{"alt":28,"src":253},"/images/shares/sub-3-way-as-regular-runner/a3f4c1676b8813c9a3e941bb8a6d20c8.jpg",[14,255,256],{},"Change the gear, change the mood. My foot injury hadn't healed, the course was uneven, and it was back-to-back... I found too many excuses, treating it as a race-as-training session—just finish and be done.",[14,258,259],{},[26,260],{"alt":28,"src":261},"/images/shares/sub-3-way-as-regular-runner/f620c8327fecd0ba81f7812e91afbb04.jpg",[14,263,264],{},[26,265],{"alt":28,"src":266},"/images/shares/sub-3-way-as-regular-runner/30c200be1ceaca741a6ea7215bbb2dfe.jpg",[14,268,269,270,273],{},"The final 500-meter sprint. ",[231,271,272],{},"Sometimes, life is just like that: you plant a willow without intention, and it grows into shade."," Without setting a goal, I unexpectedly broke 3.",[14,275,276],{},[26,277],{"alt":28,"src":278},"/images/shares/sub-3-way-as-regular-runner/1409ce7f84f8e7b1b3bc340e7965b754.png",[14,280,281],{},"After breaking 3, I high-fived and shook hands with a stranger at the finish line. The moment I crossed, I raised both fists, cheering for myself, giving myself a thumbs-up. I couldn't help but actively high-five a fellow runner in celebration.",[14,283,284],{},[26,285],{"alt":28,"src":286},"/images/shares/sub-3-way-as-regular-runner/4381b348c3f15fa326722b456ec61f3b.jpg",[14,288,289,290],{},"Guilin Marathon certificate (the 25–35 km split was inaccurately recorded). This is what relief feels like. This is \"the body in hell, the soul in heaven.\" This is \"souls alike will always meet.\" A thousand words condensed into five: ",[231,291,292],{},"Finally sub-3.",[45,294,296],{"id":295},"even-pacing-restraintabsolutely-critical","Even Pacing + Restraint—Absolutely Critical",[14,298,299],{},"Accidents are often not accidental. I know, there is no success without reason. Over the past few days, I've been reflecting: despite so many unfavorable factors, why was I still able to break 3? The most critical reasons boil down to just two:",[301,302,304],"h3",{"id":303},"first-even-pacing","First, even pacing",[14,306,307],{},"As shown below, my 5 km splits and pace at Guilin were incredibly smooth.",[14,309,310],{},[26,311],{"alt":28,"src":312},"/images/shares/sub-3-way-as-regular-runner/8406dbf31d62f4eb336bf4f91bcfcd6a.jpg",[14,314,315],{},"Guilin Marathon split times and average pace. Maintaining rhythm and cruising at a steady pace is absolutely critical.",[14,317,318],{},[26,319],{"alt":28,"src":320},"/images/shares/sub-3-way-as-regular-runner/6339392975a1e7bf5eb8ec08d6540882.jpg",[14,322,323],{},"Per-kilometer pace chart (generally slightly slower uphill, slightly faster downhill). To maintain rhythm, I absolutely refused to enter aid stations in the first 10 km. Throughout the entire race, I only entered aid stations 3 times (whether to stop at every station varies from person to person). In previous failed attempts, without exception, the mistake was starting too fast and slowing down later, even starting fast and crashing, with no sense of rhythm whatsoever.",[301,325,327],{"id":326},"second-restrain-yourself","Second, restrain yourself.",[14,329,330,331],{},"Whether it was Xiamen last November or Chongqing on March 19 this year, in the first half I was too excited, too impulsive. Starting too fast led to a brutal crash later, especially after 30 km—without exception, they all fell apart. ",[231,332,333],{},"You really have to respect the marathon and deeply understand that a full marathon is not simply a half marathon times two.",[14,335,336],{},"A marathon is 42.195 km. Don't run 42.195 km at the fitness and pace you have for 30 km. Restraining your restless mind is essential. This time, I stuck with the sub-3 pack the whole way, constantly telling myself not to break away. It wasn't until 38 km, when most of the sub-3 pack had dropped off, that I moved up to lead and run solo.",[14,338,339],{},[26,340],{"alt":28,"src":341},"/images/shares/sub-3-way-as-regular-runner/686cd38815f9848e95e885e48a22f139.jpg",[14,343,344,345,348],{},"For most of the race, I ran with the sub-3 pack. If I had to find more reasons, it would be that ",[231,346,347],{},"daily training must be disciplined, systematic, and rigorous"," (after the pandemic, my training was not systematic enough, and my mileage was on the lower side).",[14,350,351],{},"Another point: this time I started from Zone A. If I had also started from Zone A in Chongqing, I wouldn't have had to chase for 14 km to catch the 3:00 pacers, wasting too much energy and leaving me drained later. Of course, if you're strong enough, you can break 3 even from Zone D. For example, at this Guilin Marathon, the men's champion was a Black runner who started from Zone D.",[45,353,355],{"id":354},"dont-fear-losingi-failed-3-times-before-succeeding","Don't Fear Losing—I Failed 3 Times Before Succeeding",[14,357,358],{},[231,359,360],{},"The marathon is a dojo for refining the mind and tempering the soul.",[14,362,363],{},"It taught me the true meaning of truths like \"failure is the mother of success,\" \"confidence is more precious than gold,\" and \"those who dare to fight will win.\" Ever since that sub-3 test run at Nanhu in early November last year where I clocked 2:54, I had been thinking about breaking 3 in an official race, or even going further. The result? Failure after failure. On November 27 last year, the Xiamen Marathon, I finished in 3:06.",[14,365,366],{},[26,367],{"alt":28,"src":368},"/images/shares/sub-3-way-as-regular-runner/9d933736316bad3edae939f9c96ef93a.jpg",[14,370,371],{},"Xiamen Marathon certificate.",[14,373,374],{},[26,375],{"alt":28,"src":376},"/images/shares/sub-3-way-as-regular-runner/1eb452c231aade51b30fd59382ca3944.jpg",[14,378,379],{},[26,380],{"alt":28,"src":381},"/images/shares/sub-3-way-as-regular-runner/3793d1169616aba5b5abe7d778149f44.jpg",[14,383,384],{},"After Xiamen, on February 19 this year, the Shenzhen Marathon was even worse—a 3:17 finish (mainly because after recovering from COVID, I had barely trained systematically, with monthly mileage barely over 100 km, which was too low).",[14,386,387],{},[26,388],{"alt":28,"src":389},"/images/shares/sub-3-way-as-regular-runner/5d33132385d511b377777ddb14b9a414.jpg",[14,391,392],{},"Shenzhen Marathon certificate. On March 19, the Chongqing Marathon, I finished in 3:02.",[14,394,395],{},[26,396],{"alt":28,"src":397},"/images/shares/sub-3-way-as-regular-runner/68076dd8e16d41b7f0383d3132c5e0aa.jpg",[14,399,400],{},"Chongqing Marathon certificate.",[14,402,403],{},[26,404],{"alt":28,"src":405},"/images/shares/sub-3-way-as-regular-runner/c5d18f947e4be2063f4f6469cc39c734.png",[14,407,408],{},"Failure isn't scary; being knocked down by failure is. I am someone who never admits defeat.",[14,410,411],{},"Before every race, I do my homework seriously. After every race, I reflect seriously. I firmly believe that even if I don't succeed this time, I will eventually succeed. To be honest, around the 37 km mark at this Guilin Marathon, I was tired, even a little ready to give up. It was 「Six Practices of Excellence」 that saved me. During that stretch, I recited 「Six Practices of Excellence」 several times. Especially the final practice: \"Don't let emotions cloud your judgment\"—\"As long as you live, you will encounter difficulties and setbacks. Never let them crush you. Never run away. Face them head-on. Bear it with grit.\" As a result, by 40 km, my body suddenly felt lighter. In the final 500 meters, I even overtook a few people.",[14,413,414],{},"Running a marathon involves the legs, the brain, and the heart. Isn't life the same?",[45,416,418],{"id":417},"set-high-goals-but-not-unreachable-ones","Set High Goals, But Not Unreachable Ones",[14,420,421],{},"This Guilin Marathon may seem accidental, but it was inevitable. Although I didn't set a higher explicit goal before the race, I was still aiming for sub-3. With a goal, results can approach it. Without a goal, good results are hard to come by. The marathon is like this; starting a business is like this; in fact, anything is like this. I can't imagine a year, a month, or a day without goals. What a waste of time that would be. To achieve something, you must set high goals, quantify them, and commit to daily practice.",[14,423,424],{},[26,425],{"alt":28,"src":426},"/images/shares/sub-3-way-as-regular-runner/79187ce51c650c363a08a6d2d9ad1d99.jpg",[14,428,429],{},"Daily practice, daily reflection, one step at a time. Don't laugh, but before each of the first three failed attempts, I made myself a detailed booklet half a month to a month before the race. Daily execution, daily review, daily reflection. It was precisely because of this that I went from a complete running novice, from a 4:36 marathon, slowly broke through 3:30, and now finally broke through 3:00.",[14,431,432],{},[26,433],{"alt":28,"src":434},"/images/shares/sub-3-way-as-regular-runner/8ca9ee77fc948e019c0d8db1c70eeed6.jpg",[14,436,437,438],{},"My marathon progression—driven by goals.\n",[26,439],{"alt":28,"src":440},"/images/shares/sub-3-way-as-regular-runner/6ab2b6bd9e18f66387b9170432a36246.jpg",[14,442,443],{},"From running novice to elite amateur: set high goals, but don't overestimate yourself. Looking back now, I deeply feel the importance of reasonable goals. For example, at the Xiamen Marathon at the end of last November, my real goal wasn't actually sub-3, but 2:52.",[14,445,446],{},[26,447],{"alt":28,"src":448},"/images/shares/sub-3-way-as-regular-runner/d6328446301585c71e953d503f6c8317.jpg",[14,450,451,452],{},"The Xiamen goal was 2:52—too confident. The first half was indeed on target. But later, a few bridges and big hills broke me.\n",[26,453],{"alt":28,"src":454},"/images/shares/sub-3-way-as-regular-runner/64a4d3e5c38824914e80e29ec6dc1c3f.jpg",[14,456,457,458],{},"Xiamen first-half pace.\n",[26,459],{"alt":28,"src":460},"/images/shares/sub-3-way-as-regular-runner/45abc141bc45002f72907f187f274bbd.jpg",[14,462,463],{},"Xiamen second half fell apart completely. To put it bluntly, it was poor goal-setting and poor strategy. As a result, the sub-3 trophy that should have been mine was lost.",[45,465,467],{"id":466},"right-timing-right-place-right-conditionsall-three-are-essential","Right Timing, Right Place, Right Conditions—All Three Are Essential",[14,469,470],{},"After breaking 3, I kept reflecting on how to set reasonable goals and how to achieve them. After repeated thought, I believe that for ordinary recreational runners like us, right timing, right place, and right conditions—none of the three can be missing.",[14,472,473],{},"Take my case.",[14,475,476],{},"Xiamen: at that time my training was the most systematic, and I had run 2:54 at the Nanhu sub-3 test race, so I had the \"people\" factor. But I lacked both timing and place. The temperature was over 20°C, the course had big ups and downs. More importantly, I started from Zone C, where the fastest pacer was only 3:15.",[14,478,479],{},"Shenzhen: needless to say, I had none of the three. After COVID in December last year, I hadn't trained systematically; monthly mileage barely over 100 km; the weather was hot; the course was unfriendly. Break 3? How could that be possible unless a miracle happened?",[14,481,482],{},"Chongqing: it should have been a great opportunity. Unfortunately, I started from Zone B, and breaking out of the pack was too hard. Plus, three weeks before the race, I hurt my ankle, and by 30 km it hurt badly. Although the course was flat and the temperature was right (around 10°C), I could only manage 3:02 in the end, a regretful loss.",[14,484,485,486,489],{},"Next time you run a marathon, before setting your goal, ask yourself: ",[231,487,488],{},"Is the timing right? Is the place right? Are the conditions right?"," If you have all three, then all that's left is to go all out. If you have two, it's worth a try. If you only have one, it's risky. If you have none, abandon the goal decisively.",[45,491,493],{"id":492},"next-goal-national-class-2-athlete","Next Goal: National Class 2 Athlete",[14,495,496],{},"I know my own limits; I can't compare with professional athletes. I don't run to win awards, but for a healthy body, self-breakthrough, and like-minded friends. Also, to refine my mind, temper my soul, and develop more disciplined living habits. Alongside stillness (reading, calligraphy), I found a dynamic hobby. Choose the right thing, not just what you like, then stick with it and learn to love it. Of course, I also know that sub-3 is not my limit; I want to go further. This Chinese New Year, I set several annual goals for myself, including the marathon goal of becoming a National Class 2 Athlete, which means a marathon under 2:53.",[14,498,499],{},[26,500],{"alt":28,"src":501},"/images/shares/sub-3-way-as-regular-runner/4b499aedb490f5a83c3dadc57a4e35f0.png",[14,503,504],{},"This year's goal is National Class 2. I'll save it for the second half of the year, October–November, after summer training.",[14,506,507],{},[26,508],{"alt":28,"src":509},"/images/shares/sub-3-way-as-regular-runner/3bb051578ab053267699d17249001bff.jpg",[14,511,512],{},"Believe in the power of belief. I believe I can do it, and I believe you can too. Life is a marathon. May you keep breaking through and meet a better version of yourself.",{"title":162,"searchDepth":163,"depth":163,"links":514},[515,516,521,522,523,524],{"id":241,"depth":163,"text":242},{"id":295,"depth":163,"text":296,"children":517},[518,520],{"id":303,"depth":519,"text":304},3,{"id":326,"depth":519,"text":327},{"id":354,"depth":163,"text":355},{"id":417,"depth":163,"text":418},{"id":466,"depth":163,"text":467},{"id":492,"depth":163,"text":493},"From a 4:36 marathon debut to breaking 3 hours: an ordinary runner reflects on three failed attempts before finally going sub-3 at the Guilin Marathon, sharing training insights, pacing strategy, and mental management.",{"coverImage":221,"slug":527,"translationKey":527,"locale":175,"category":528,"date":529,"readTime":530,"author":531,"tags":533,"keywords":536,"source":546,"races":547},"sub-3-way-as-regular-runner","Runner Stories","2026-05-09",10,{"name":532,"avatar":162},"Jiankang Sports",[181,534,183,185,535],"Guilin Marathon","Elite Amateur",[187,534,537,538,539,540,189,541,542,543,544,545],"Chongqing Marathon","Xiamen Marathon","elite amateur runner","marathon training","sub 3 hour marathon","back-to-back marathons","national class 2 athlete","even pacing","marathon pacing strategy","https://mp.weixin.qq.com/s/Hy01P4iA0E9Jp-NLK9zO_g",[548,549,550],"guilin-marathon","chongqing-marathon","xiamen-marathon","/shares/en/sub-3-way-as-regular-runner",{"title":211,"description":525},"shares/en/sub-3-way-as-regular-runner","l5tMC6da0pgSxTVD9oke6iu9JTQD3qq3GaFmoeoyj9E",{"id":556,"title":557,"body":558,"description":866,"extension":172,"meta":867,"navigation":204,"path":891,"seo":892,"stem":893,"__hash__":894},"stories/shares/en/struggling-runner-to-sub-3.md","From Struggling Runner to Sub-3: My Bumpy Road to Breaking Three Hours",{"type":8,"value":559,"toc":855},[560,563,567,574,577,581,585,588,593,597,600,605,608,613,617,620,623,628,633,636,639,643,646,652,657,660,663,669,674,680,685,692,698,703,710,715,718,721,727,732,739,744,747,751,754,757,763,768,771,774,779,782,787,794,800,803,808,813,816,822,825,829,835,838,841,844,849],[14,561,562],{},"About my title—first, I must say I have no special talent, nor am I particularly hardworking. The title \"struggling runner\" truly suits me. But I never imagined my road to breaking three hours would be so rough, with constant setbacks and such bad luck. It's simply speechless. Well, let me start from the beginning—it's a very, very long running story, and I hope you'll have a little patience to read through it.",[45,564,566],{"id":565},"_01-how-i-fell-in-love-with-running","01. How I Fell in Love with Running",[14,568,569,570,573],{},"I actually liked running when I was young. In elementary school, middle school, and high school, I often ran from home to school. But at the time, I had no concept of speed or distance. Looking back now, it was only about two kilometers. I picked up running again around October 2016, because I read a book about runners' stories called ",[226,571,572],{},"Running to the End is Flying: My Running Life",". The wonderful experiences of marathons and trail running by runners like Guan Yadi and Mao Daqing, and their complex inner journeys of transformation, rekindled my passion for running. This gave me an internal drive to run—call it the harmony of person and purpose.",[14,575,576],{},"My company at the time was located near the Olympic Forest Park, less than two kilometers from the south gate of the south park. The park was large, with great running tracks, lots of trees, and relatively clean air. Even with Beijing's occasional smog, it was still relatively suitable for running, unless the smog was severe. So I had the geographical advantage. As for timing—Beijing's winters often had smog, so I felt I should cherish every sunny day, and only running could live up to it. So in November, I advanced from occasionally running 5K or 10K alone once or twice a year to devoting more spare time to running. To find a community, I joined a Beijing running group on Codoon, joined a WeChat running group, and listened to the veteran runners. Only then did I start to learn about running every other day, considering weekly mileage, monthly mileage, and weekend long runs, and understanding some knowledge about running. That month, my mileage reached 100 kilometers, and I also attempted a half marathon distance for the first time.",[45,578,580],{"id":579},"_02-leveling-up-through-running-challenges","02. Leveling Up Through Running Challenges",[301,582,584],{"id":583},"level-one-the-40-likes-game","Level One — The 40-Likes Game",[14,586,587],{},"Speaking of challenges, in late December, I saw people posting in the group those \"one like = one kilometer\" images—a WeChat Moments like-collection game. I thought it was interesting, so I naively posted one too. That day, 40 friends liked it. I completed it over two days: 22 kilometers one day, a rest day, and the remaining 18 kilometers on the third day, which was also the day of my first official half marathon race. It was a park half marathon without Chinese Athletics Association certification. I knew nothing and foolishly started with the crowd, running at a 4:30 pace for over a kilometer—completely beyond my ability as a beginner runner at the time. Starting so fast, I immediately got a side stitch. It hurt so much; every step was painful. But I refused to stop. To complete the 18 kilometers, I jogged slowly with small steps. For the rest of the time, I could only endure the pain and jog at over six minutes per kilometer, completely unable to return to my previous comfortable pace of over five minutes. It wasn't until the last kilometer that I felt normal and could run faster. Near the finish line, music started playing, my mood suddenly became excited, and I even mustered some energy for a slight sprint, finishing in 2:05:52—10 minutes slower than my previous self-run half marathon. But I thought participating in races was quite interesting. This was my first level—the 40-likes game.",[14,589,590],{},[26,591],{"alt":28,"src":592},"/images/shares/struggling-runner-to-sub-3/612eb9b04948250a2d77808e241113b9.png",[301,594,596],{"id":595},"level-two-the-sub-330-wechat-avatar-game","Level Two — The Sub-3:30 WeChat Avatar Game",[14,598,599],{},"In May 2017, I ran my first marathon in Qinhuangdao, finishing in 3:52. I thought people who could run under 3:30 were amazing, and I wanted to train to run that fast. So, following others, I used a WeChat avatar that said \"Won't change avatar until I break 3:30.\"",[14,601,602],{},[26,603],{"alt":28,"src":604},"/images/shares/struggling-runner-to-sub-3/e0654c8b4d9cb146e2543fb09ebd0f5d.png",[14,606,607],{},"At the time, I didn't think using this kind of WeChat avatar was a big deal—it was just simple motivation. I felt 3:30 wasn't too far from me. Some people thought I was a bit aggressive, saying breaking 3:30 was quite difficult. But I thought I could do it. I ran a lot that summer, with many long runs. After work, I'd run directly to the Olympic Forest Park to train. Every other day, I'd run over 20 kilometers. I had no injuries and wasn't very tired. One morning, I was running laps alone at the Olympic Sports Center and set a new half marathon PB of 1:38. By September, at my second marathon, the Taiyuan Marathon, I relatively comfortably ran a 3:22 and successfully changed my avatar. This was my second level—the sub-3:30 WeChat avatar game.",[14,609,610],{},[26,611],{"alt":28,"src":612},"/images/shares/struggling-runner-to-sub-3/a7a7f745db9f869f9c75cbc7808a23d4.png",[301,614,616],{"id":615},"level-three-the-114-likes-game","Level Three — The 114-Likes Game",[14,618,619],{},"The next week at the Beijing Marathon, I ran 3:27, also relatively comfortably. In November, at the Qingdao Maritime Marathon, I set a small full marathon PB of 3:19. In early December, I participated in another WeChat Moments like-collection game—one like equals five kilometers, to be completed within a month.",[14,621,622],{},"This time it got a bit big. It was meant to stimulate myself to increase monthly mileage, because my previous maximum monthly mileage was only about 300 kilometers. Ignorance is fearless—I was foolish. As it turned out, enthusiastic friends gave 114 likes, which meant 570 kilometers. I knew this was approaching the monthly mileage of some professional marathon runners, but I firmly believed I could complete it and wanted to challenge myself. I took out a calendar, made a plan, and honestly ran 570 kilometers in December. Every weekend, I'd run a loop around Beijing's Third Ring Road auxiliary road—50 kilometers per loop. That month, I did it five times.",[14,624,625],{},[26,626],{"alt":28,"src":627},"/images/shares/struggling-runner-to-sub-3/996944dc83acf2e8b2eb94762e9f63b1.png",[14,629,630],{},[26,631],{"alt":28,"src":632},"/images/shares/struggling-runner-to-sub-3/d8a1979ae5219963e44e18e2cb57e2f3.png",[14,634,635],{},"At that time, it was near the end of the year and work was busy, with frequent overtime. I sometimes used my commute time too, often running back to my dorm after work. The distance wasn't too far—about five or six kilometers. But running the Third Ring Road every weekend was truly torturous. There was no training effect, fatigue accumulated without relief, the speed was very slow, and the joy that running used to bring was completely gone. I only thought about completing this damn mileage and getting through this month. Until the last day, the 31st, I still had 70 kilometers left. I had to finish it all in one go—50+20, running the Third Ring Road plus 20 kilometers at the Olympic Sports Center. The pace was very slow, over seven minutes, even eight minutes. At 11 PM, I was still out there jogging to make up the distance. Fortunately, I finally completed the 570 kilometers, but I started to develop running aversion. It didn't matter what the meaning was—it was just too consuming, and I no longer wanted to push myself so hard. This was my third level—the 114-likes game.",[14,637,638],{},"2017 was my first year of large-scale running, and also when my passion for running was at its highest. That year, I running-unlocked many routes that runners in Beijing revered: the Second Ring Road (first time in May, ran it a few more times later, not a big fan), the Third Ring Road (first time in August, have run it about 10 times so far—my favorite super-long loop route), and the Fourth Ring Road (unlocked in October at a running event, only once). The first three levels were all completed that year. I really didn't expect that the fourth level would take so long to clear for various reasons...",[45,640,642],{"id":641},"_03-wont-change-avatar-until-i-break-300","03. Won't Change Avatar Until I Break 3:00",[14,644,645],{},"In January 2018, at a running group annual dinner, people asked me if I had any thoughts about breaking three hours and how I would train in the future. At that time, I felt that maintaining training alone was enough—run as far as I could, without too many pursuits. Breaking three hours didn't have any special meaning for me. In February, I participated in an event to unlock the Fifth Ring Road. After running over 90 kilometers, it got dark and I got lost alone. I didn't want to continue, so it ended in failure—I can talk about that another time if I have the chance. In July, I ran 3:17 at the Shandong Haiyang Marathon. In November, at the Hangzhou Marathon, my condition was poor, I cramped, and ran very poorly, not even breaking 3:30.",[14,647,648,651],{},[231,649,650],{},"On the high-speed train back to Beijing, I discussed with a friend that ever-debated topic in the running community: Can an ordinary person break three hours in a marathon through regular training?"," I had always been running blindly and not training well, but I was quite confident at the time. I felt that although I was very ordinary, if I trained well for the next year, breaking three hours would be no problem. Overconfident and beyond help. Looking at the rapeseed flowers outside the window, the blue bricks and dark tiles, the various southern landscapes flying by and instantly disappearing, I felt a bit lost but also unconvinced. I didn't learn my lesson, and on impulse, I changed to a WeChat avatar that my friend had made for me long ago: \"Won't change avatar until I break 3:00.\" I had entered the fourth level.",[14,653,654],{},[26,655],{"alt":28,"src":656},"/images/shares/struggling-runner-to-sub-3/64a079cd16d203c9868889d8128c1190.png",[14,658,659],{},"After the Hangzhou Marathon, my knee was injured. I sought treatment from many places, took medicine, did some rehabilitation training, didn't run much, and ran very slowly. Sometimes when I really wanted to run, I'd slowly jog a few kilometers at six or seven minutes per kilometer, but I still felt knee pain. It was truly a kind of torture—the pain of wanting to run but being unable to run is something many runners know. By April 2019, the injury was gradually healing, and I resumed some normal training. Then I was lucky enough to get a spot in the Shanghai Half Marathon. I ran 1:31 with all my effort, ranking around 530th, just catching the pre-pandemic Shanghai Marathon benefit of direct entry for men in the top 600. So I planned to break three hours at the Shanghai Marathon, which was conveniently scheduled for late November, within my one-year limit. In June, I also ran the Lanzhou and Jilin marathons, both in poor condition, finishing just over 3:20.",[14,661,662],{},"Starting in July, I panicked a bit. If I wanted to break three hours this year, I had to train regularly and well. But training alone, I always had poor training effects and couldn't reach the necessary intensity. I was fortunate to participate in the Beihang University bathhouse interval training sessions a few times each week—the most pure training activity. Unfortunately, it couldn't continue as the pandemic began. In August, I joined the Guangming LePao Elite Training Camp, wanting to train well with the team and achieve my goal at the Shanghai Marathon. There, I met Coach Tian Yuqiao, whom I've followed to this day, and many good friends who trained together. The team atmosphere was great, and everyone's training enthusiasm was high. Although I was always at the back of the B group and sometimes dropped off, I still improved a lot. Training steadily with the camp, before the Beijing Marathon, my teammates were all actively thinking about breaking three hours at the Beijing Marathon. But I hadn't run a satisfying long run before the race—my 30K was still over 2:10, while breaking three hours requires running 30K in 2:07:30. So I had no confidence at all. I figured I'd just run a satisfying 30K at the Beijing Marathon and see how I felt for the rest, leaving the sub-3 attempt for the Shanghai Marathon.",[14,664,665,666],{},"The weather at the Beijing Marathon was great—overcast, temperature in the teens. Before the race, I made two big mistakes. First, I forgot to take the energy gels and salt pills I had prepared and placed on the table. Before the race, feeling a bit hungry, I ate an energy gel a friend gave me as an emergency. Second, I didn't check and tie my shoelaces properly. The race began. This was my second Beijing Marathon. Thirty thousand people singing the national anthem, starting from Tiananmen—quite exciting. After the start, I honestly followed the sub-3 pace group, cruising at around 4:15 pace. Around the 10K mark, my shoelace actually came undone by the Kunyu River. I stopped to tie it by the side, losing some time. Then I accelerated to catch up with the pace group. At Kehui Bridge at 30K, I smoothly achieved my 30K long run training goal. My mind relaxed a bit. As soon as I got off the bridge, some teammates started to accelerate, and I couldn't keep up. Then near Lincui Bridge, I felt my calf was about to cramp. I hadn't brought any supplies, so I had to ask others for salt pills. Then I fell behind and slowed down, afraid of severe cramping and falling on the ground. Later, around 40K, my watch warned of low battery. I didn't know I could just press a button to continue; I thought it would automatically shut down when out of battery, so I stopped looking at it. I didn't know my 40K split. At the finish line, when I pressed the button, I found it still worked. Relying too much on the watch without considering my body feel—this was another lesson. My time was 3:01:26. I was quite satisfied in my heart and also gained some confidence for breaking three hours at the Shanghai Marathon. Who would have thought that this was me missing the best opportunity to break three hours in recent years—great weather, a great course, and team racing with good teammates—but failing due to insufficient pre-race preparation, being forgetful, and not checking details carefully. ",[231,667,668],{},"This was my first failed sub-3 attempt.",[14,670,671],{},[26,672],{"alt":28,"src":673},"/images/shares/struggling-runner-to-sub-3/b61eca129e1343996cdb5c26f7c033a2.png",[14,675,676,677],{},"The subsequent Shanghai Marathon encountered high temperatures. Getting a spot was very difficult, and I couldn't find teammates to run with. Fighting alone, my starting zone was also a bit further back. From the start, I thought about catching up to the 3:00 pace rabbits and then running steadily. The first half was a bit tight. I couldn't catch up to the rabbits and got a bit anxious. Although my supply arrangement was fine this time, the weather was hot and I sweated too much. At 27K, I severely cramped. I stopped to pull my toes and asked volunteers to spray Yunnan Baiyao, but I still couldn't adjust. I felt a bit desperate, knowing that my sub-3 window for this year had closed. I couldn't break three hours in one year. For the rest of the race, I ran and walked, finishing in 3:09. After the race, I started to regret my insufficient preparation for the Beijing Marathon, my lack of mental emphasis, my lack of willpower, and not pushing through in one go. ",[231,678,679],{},"This was my second failed sub-3 attempt.",[14,681,682],{},[26,683],{"alt":28,"src":684},"/images/shares/struggling-runner-to-sub-3/cbd81a4690738205375af7704c73031c.png",[14,686,687,688,691],{},"Then 2020 came, and so did the pandemic. Starting from carefully jogging with a mask on, to only taking it off when no one was around, every runner faced new challenges. I trained quite well in the first three quarters of the year. In the summer, I went to Changying Sports Park to run intervals with people a few times, with good results. In mid-September, at the south park of the Olympic Forest Park, with a veteran runner leading at around four-minute pace, I ran a half marathon under 1:25. My confidence in breaking three hours surged. Subsequent team training also went well. Then during the October holiday, I went on a trip to Tibet for about ten days without running a single step. After returning, I resumed training and prepared for the upcoming Shanghai Marathon. After a big interval session at the end of October, because I got home too late, I didn't ",[231,689,690],{},"stretch and relax properly"," and went straight to sleep. This caused a severe deep muscle strain in my right glute, which tormented me for too long. It hurt a lot when I ran fast, especially painful. As the Shanghai Marathon approached, thinking about not wasting this rare spot and wanting to break three hours, I tried various treatments and relief methods, but the effects weren't great.",[14,693,694,695],{},"At the race, my preparation for this Shanghai Marathon was relatively sufficient, and my supplies were fine. I met a small sub-3 team. They ran at under 4:10 pace, and I followed them all the way to 25K. The pain in my glute muscle started to spread, gradually worsening, and my pace also started to drop bit by bit, finally falling to 4:40. It was truly painful and helpless. At 40K, if I could run at 4:15 pace, there was still hope for breaking three hours, but I was truly powerless. Watching others pass me one by one without being able to find my speed back, I finished in 3:00:31—just 31 seconds away from breaking three hours. How embarrassing. This was ",[231,696,697],{},"my third failed sub-3 attempt.",[14,699,700],{},[26,701],{"alt":28,"src":702},"/images/shares/struggling-runner-to-sub-3/95640f40f896fcc73a33c857cbaab3db.jpg",[14,704,705,706,709],{},"Then came the first quarter of 2021, seeking medical treatment and taking medicine honestly. I stopped running, got shockwave therapy, jogged slowly, and recovered bit by bit, also quite slowly. In April, the injury improved. I gave up the Xuzhou Marathon, which was a big gathering, and participated in the Yancheng Marathon. I ran it relatively comfortably at 4:30 pace, and my glute didn't hurt much—it was acceptable. This made me a bit eager for quick success, and I started thinking about training well again to challenge breaking three hours. But at the Beijing Sub-Center Marathon in May, wanting to aim for a sub-3, my physical condition was still poor. After steadily running the first half at around 4:15 pace, even though I was running hard, my pace dropped to over 4:40 for several consecutive kilometers. The clear pain told me the injury hadn't healed yet, and breaking three hours was simply impossible. I had to finish the race with a jog, feeling dejected. ",[231,707,708],{},"Fourth failed sub-3 attempt."," That day was also the well-known Baiyin incident disaster day, and my mood was extremely gloomy.",[14,711,712],{},[26,713],{"alt":28,"src":714},"/images/shares/struggling-runner-to-sub-3/b7509c4e1955f936ff0b7b15c641e9f1.png",[14,716,717],{},"Nursing the injury, adjusting, and by October, I could finally run long distances without much pain. My condition was adjusted to its best at the time. The quality of a 35K long run met expectations. I didn't register for the Hengshui Lake Marathon on October 15, but registered for the Taiyuan Marathon on the same day. As it turned out, the Taiyuan race was cancelled. Then the Beijing Marathon notified that it wouldn't be held this year. I got a spot in the Shanghai Marathon, but it was also ultimately not held due to the pandemic. How awkward—only the Hengshui Lake Marathon was held smoothly, and I hadn't registered for it.",[14,719,720],{},"In 2022, as we all know, there were very few races. In October, I got my condition back again, but for various reasons, I couldn't participate in the Beijing or Shanghai marathons. After getting COVID in December, my physical recovery was slow, and my running heart rate was also affected. I started grinding through slow jogging to bring my heart rate down again.",[14,722,723,724],{},"By March 2023, my training was still maintained fairly well. I participated in the Wuxi Marathon. This time, before the race, I wasted too much time looking for a toilet around the venue, running around and queuing. Seeing that time was almost up, I gave up looking for a toilet and started looking for the entrance. My mind was muddled. In a hurry, I actually entered from the very back, Zone F. I encountered obstacles when trying to move forward through the side通道, climbed over the railing and ran off. When I got to Zone A and saw the blue portable toilets, I remembered there were toilets at the entrance too. It was truly a disaster. I quickly queued to take care of business. The national anthem was playing when I returned to the crowd. I couldn't find my pacer friend Qianchao as planned. During the race, I gave up on chasing the pacers and just ran at my own pace, steady at around 4:15. My energy gel and salt pill supplies were still fine. Then at 33K, when turning a corner, there was a raised ridge on the ground. I didn't notice and stepped on it. My calf immediately cramped. Afraid of cramping like a startled bird, I had to slow down and adjust. Seeing that breaking three hours was definitely not possible, I gave up. ",[231,725,726],{},"Fifth failed sub-3 attempt.",[14,728,729],{},[26,730],{"alt":28,"src":731},"/images/shares/struggling-runner-to-sub-3/cc2e7753ade8734ffb69f51c61cdd916.jpg",[14,733,734,735,738],{},"At the Taiyuan Marathon in May, my hometown race, I had PB'd here twice before. I thought it would be nice to break three hours this time. My preparation was quite sufficient. Before the race, two 35K runs were both steady and met my psychological expectations, giving me quite a bit of confidence. I was familiar with the Taiyuan course, and the weather was overcast. During the race, I caught up to the 3:00 pace rabbits early, thinking I could just follow them all the way. Who knew that on the east bank of the Fen River, there was headwind the whole way. After following the rabbits for 25K, one kilometer was quite fast at 4:06. I wanted to be conservative and slow down to steady myself, so I actively fell behind. Then running alone was more relaxed, but I slowed down a bit, and the headwind had a relatively big impact. I was still thinking that when I returned to the other bank with a tailwind, I'd pick up the pace and try to break three hours. But when I got on the bridge, I found it difficult to speed up. My calves, which had been a bit sore since the start of the race, felt even heavier. After running one kilometer at 4:15, I started to slow down. Calculating the time, I couldn't catch up anymore, so I simply gave up. Although in the last kilometer, someone caught up from behind and I picked up the pace a bit, I still only finished just under 3:05. ",[231,736,737],{},"Consider it the sixth failure."," Very dejected, I could only be thick-skinned about it.",[14,740,741],{},[26,742],{"alt":28,"src":743},"/images/shares/struggling-runner-to-sub-3/04b5a65783df33b573695ed661a329a8.png",[14,745,746],{},"So, the first half of the 2023 season ended, with no more races. I changed jobs twice this year, looked for work, got COVID for the second time at the end of May—various things made me physically and mentally exhausted. From June to September, my summer training was always quite poor. My longest long run was only 25K, which I did a few times. The best one was at 4:25 pace; the rest were casual slow jogs. Fortunately, I tried to participate in the interval sessions at our Beijing PaoDao Training Camp every Tuesday. Although I rarely could execute Coach Tian's training plan to the letter, I barely guaranteed some intensity training. My lousy summer training monthly mileage was only maintained at just over 300 kilometers, much worse than last year, and most of it was commute jogging.",[45,748,750],{"id":749},"_04-the-curse-is-finally-broken","04. The Curse Is Finally Broken",[14,752,753],{},"Finally, I need to talk about this successful sub-3 at the Hengshui Lake Marathon. The Hengshui Lake Marathon has a great reputation, with a flat course, but I hadn't gotten a spot before when I applied. This year, I finally got in. I had no recent injuries affecting me. My previous extensive slow jogging had basically solved the high heart rate problem after recovering from COVID, returning to a level of around 4:30 pace with a heart rate of about 145. I wanted to try my best and run well, to see what level I could achieve after my lousy summer training. Before the race, a warm-hearted friend from Xi'an, a 2:40 marathoner named Kunkun, actively said he would help me fulfill my dream. He traveled thousands of miles to meet me. I was extremely grateful and wanted to live up to such rare friendship and such a rare gathering. I actively adjusted and prepared for the race, but still maintained a mentality of seeing how far I could keep up with him, because I hadn't run a satisfying 30K long run before the race. The weekend before the race, I only ran 16K at 4:15 pace plus 20K of easy jogging with someone—not very confident.",[14,755,756],{},"When I arrived in Hengshui, I first saw Azhen at the expo. We had all met through the running section of the Hupu website. There were quite a few people from all over the country, with good running levels. For easier communication, as early as October 2019, we formed a WeChat group with a quite impressive name: LoveElite Aerobic Sub-3 Club, with over 100 people. This time in Hengshui, only three of us—me, Kunkun, and Azhen—got spots and came to run. It was my first time meeting Azhen. Everyone in the group usually chatted quite happily, but I only met him in person today. This was his first full marathon. His training volume wasn't large, but his running ability was actually quite strong, with a half marathon around 1:20. Kunkun, who always had witty remarks and literary flourishes in the group, I had already met at the Wuhan Marathon this year. This time, because of some matters, he arrived the latest. After he came, we picked up our race packets, went back to the hotel together, found a place to eat something simple, and went back to rest early.",[14,758,759,762],{},[231,760,761],{},"Kunkun and I shared a room, and this time I saw just how detailed and thorough his pre-race preparation was."," Compared to him, I was really too careless. I hadn't prepared anything, only bringing some salt pills, a few sugar-fired sesame cakes, Coke, pickled vegetables for pre-race breakfast, and Azhen provided three SIS gels. Kunkun had a sensitive stomach, so he went to the pharmacy in the evening to buy hawthorn pills, and to the convenience store to buy Coke. Before bed, he gave me a vitamin C silver tablets (for sleep + cold prevention). The next morning, Kunkun prepared instant noodles, coffee, and Red Bull. Before departure, he prepared band-aids (for nipple chafing) which I didn't use, hawthorn pills (for bloating) which I took. Before the start, two loperamide pills (for preventing stomach issues), salt pills, and lactic acid pills. He also brought a black-tech item in an energy gel-like package to prevent cramping during the race, but I ultimately didn't use it. Here's our pre-race photo.",[14,764,765],{},[26,766],{"alt":28,"src":767},"/images/shares/struggling-runner-to-sub-3/08045346f17c3d484dd07a3fcda436a4.png",[14,769,770],{},"Before the race, Azhen was in Zone C. His starting zone and bag drop were not with us, so he separated from us early. Kunkun and I were in Zone A. In the sea of people, we went to drop off our bags together. Because we weren't at the same bag drop station, after I dropped off my bag, I couldn't find Kunkun. I panicked a bit, afraid of replicating the Wuxi pre-race embarrassment of not being able to find Qianchao. I shouted his name loudly several times. Fortunately, he saw me quickly and we reunited. Then we went to the toilet, jogged to warm up, entered and did some warm-up stretching by the side. I blocked people while Kunkun used the bottle method to empty again. We applied Voltaren on our legs.",[14,772,773],{},"After some laughs and chatter, we calmed down. The national anthem played, and we started. Because we entered late, we were at the back of Zone A, and there were quite a few people in front. For the first kilometer or two, I followed behind Kunkun, weaving left and right through the crowd, trying to break through as quickly as possible. The first kilometer was only at 4:21 pace, and the second kilometer was faster at 4:04. With fewer people, I could adjust my rhythm and run well. After four kilometers, I started running at around 4:12 pace. My body felt relatively comfortable. Kunkun was in front of me. Watching from behind, his running form was excellent. This pace was relatively easy for him, and he ran as light as a little deer, bouncing along. For the first few kilometers, I felt a bit tight. When he ran a bit fast, I'd look at my watch and ask Kunkun to slow down, then maintain around 4:12 pace steadily. At aid stations, Kunkun would get water, directly taking bottled water. After he drank, he'd pass it to me, so I saved quite a bit of energy. My condition that day was also quite good, possibly because I had rested well the day before. My heart rate was low, at a level I had never achieved before. After 10K, my heart rate was under 155, and after 20K, it just exceeded 155 but was under 160. I felt very steady in my heart and thought I could run steadily for a while longer, but I didn't yet have a feeling that I had to break three hours. I just wanted to continue following Kunkun.",[14,775,776],{},[26,777],{"alt":28,"src":778},"/images/shares/struggling-runner-to-sub-3/a8a88cc01bdb889c31576a4297ce5d15.jpg",[14,780,781],{},"Around 27K, someone patted me. I turned around and it was actually Azhen—a stocky, thick-set figure, wearing a loud Kenya vest and tight half-tights. This heavy tank had actually caught up. As a side note, I really didn't expect that this guy had accidentally kicked and broken his toe while sleeping last night—a bizarre injury of the \"fart broke the heel\" variety. In the morning, Kunkun and I had advised him to get a band-aid and rewrap it. He said it hurt quite a bit, and verbally said he'd just try to finish the race. I thought he started behind, had rarely run long distances, and now had a foot injury. It would be good to safely finish around 3:10. I never expected him to catch up. What pace must he be running—definitely around four minutes. He looked quite relaxed. The three of us ran together. Kunkun and I held the pace. From 25 to 30K, I was a bit strained, breathing a bit heavily, but my body felt okay.",[14,783,784],{},[26,785],{"alt":28,"src":786},"/images/shares/struggling-runner-to-sub-3/2ff6869b8e6514e4f53b7b05827d388e.jpg",[14,788,789,790,793],{},"At the 30K aid station, after drinking water, I found Kunkun was gone. I looked back several times, slowing down slightly to wait for him, but never saw him catch up. So I ran with Azhen. Azhen also passed me water at aid stations—many thanks to Azhen for continuing as my private pacer. ",[231,791,792],{},"Then at 35K, he said it hurt too much and wanted to finish the race early. So I watched him stride away like a wild buffalo, probably returning to his four-minute pace."," I wanted to follow but lacked the strength, so I could only maintain my own rhythm and do my best to run well. After all, there were only 7K left, and looking at the time, breaking three hours was possible.",[14,795,796,799],{},[231,797,798],{},"I knew I could no longer miss this excellent sub-3 opportunity. Do it in one go."," I tried my best to maintain my pace, pushing through kilometer by kilometer. Every time I passed a kilometer marker, I'd calculate the time. Knowing that this kilometer was still around 4:15 made me very satisfied and boosted my confidence. Actually, I found that after 30K, my heart rate had exceeded 160, but it hadn't reached 165. After 35K, it exceeded 165, but my body still felt okay. I found a small group ahead with a private pacer leading a female runner. I tried to follow them for a while. Fatigue hit, and I couldn't lift my legs. I still couldn't keep up and dropped off. At 39K, looking at my watch, my heart rate had reached 170. I had to push harder. Calculating the time, breaking three hours was not a big problem. My heart started to get a bit excited. The 40K split was not yet 2:49. For the remaining two kilometers, even at 4:30 pace, I could break three hours. With the boost of excitement, I continued sprinting toward the finish line. At 41K, I even forgot to look at my watch. I remembered after passing it, but I wasn't panicked.",[14,801,802],{},"After turning a corner, the finish line music became clearer and clearer. So this was the final long straight. I also saw the finish arch. I got a bit of energy and picked up some speed. Approaching the finish line, entering the last 200 meters or so with advertising boards on both sides, I saw the timer on the finish arch was still under 3:00:00. I knew I was really going to break three hours this time. I couldn't help but smile. Although my eyes were a bit sore, I didn't cry out. I sprinted through the finish line in one go, with a final net time of 2:58:12.",[14,804,805],{},[26,806],{"alt":28,"src":807},"/images/shares/struggling-runner-to-sub-3/3fe351602b7d7dc938077d8330a77cc8.png",[14,809,810],{},[26,811],{"alt":28,"src":812},"/images/shares/struggling-runner-to-sub-3/890341d2913ab4cecd8abccbd80b4853.png",[14,814,815],{},"There was a crowd at the finish line, everyone with bright smiles and excited congratulations. I pretended to be calm and started looking at others. One guy was crying, raising his hands saying he finally broke three hours, first time breaking three hours. I told him it was my first time too, and we hugged. Then I saw a running influencer, Dazhi, who also broke three hours, and we hugged.",[14,817,818,819],{},"After calming my excitement, I looked around for Azhen to hug, but didn't see him. So I started waiting for Kunkun. The finish area security staff urged me to leave several times. I said I'd stand by the side and not be in the way. The staff didn't force me out. I stood by the advertising boards where I wouldn't affect others leaving, determined to wait for Kunkun. Fortunately, he came back quickly—3:02. We hugged warmly, still very excited. Thank you so much, Kunkun (yes, the same Kunkun from the note at the beginning, who soon returned to 2:45 at the Nanjing Marathon). Talking about it, I learned that he hadn't felt great at 30K, so he slowed down and didn't continue following Azhen and me. ",[231,820,821],{},"A 2:40 runner paced me for 30K. He felt he had completed his mission, sacrificing himself to help me break three hours. What kind of spirit is that!",[14,823,824],{},"We left the finish area together to get our bags. On the roadside, I saw an old running group brother I knew helping a young girl. She was crying, cramped, missing breaking three hours by over 30 seconds. I comforted her, saying I was also just seconds away at Shanghai before, and she could break three hours next time with effort. I helped pull her big toe and applied some Voltaren that Kunkun carried with him. When she looked a bit better, we left. (Mentioning her again here—although at the Beijing Marathon at the end of last month, she played it too safe and missed breaking three hours by 8 seconds, today at Sanmenxia she successfully broke three hours with 2:57. Congratulations to this young girl.)",[45,826,828],{"id":827},"_05-most-people-can-break-three-hours-with-scientific-training","05. Most People Can Break Three Hours With Scientific Training",[14,830,831,834],{},[231,832,833],{},"To summarize, as long as your physical condition is fine and you can guarantee proper training, breaking three hours will come naturally. Of course, it's best to have a little luck, especially if your true strength is right on the edge of breaking three hours—unless you've trained far beyond the sub-3 level."," With my previous training level, I should have broken three hours long ago. It was always various reasons, various mistakes, and various injuries that delayed me until now. This sub-3 was still a bit unexpected. Before the race, I actually lacked confidence. Thanks to good sleep before the race, Kunkun's extremely thorough pre-race supply arrangement, the flat Hengshui course, the cool and comfortable weather with a little drizzle, and the stable and dedicated private pacer who saved me energy by handling aid stations for me—truly rare and invaluable. Kunkun deserves another round of applause.",[14,836,837],{},"So, after six failures, on the seventh try, I finally broke three hours. My fourth level was finally cleared. I can finally change that damn avatar. I'll never do this kind of \"won't change until I do such-and-such\" thing again.",[14,839,840],{},"Of course, this is not the finish line, but a new beginning. But I am always grateful. There are really so many people. For example, the Codoon running group that first brought me into the running community and helped me understand running—Teacher Li, Brother Quanhua, Brother Dapeng, Brother Ma, Denggao... Everyone gave me so much help. For example, my wife who has always supported my running and still fully takes care of logistics after her busy work. In this city, which was originally just a place for me to make a living, I have much less inferiority and much more certainty. Running together, toasting together, having you by my side—how fortunate I am. For example, Coach Tian, who has always supported me, encouraged me, and believed in me. This little achievement really doesn't live up to your deep affection. I have really learned so much from you—like paying attention to keeping warm after training, like monitoring morning resting heart rate, and most importantly, many principles of being a good person: walking upright, hating evil as if it were a personal enemy, being sincere and understanding. I have benefited greatly. I also want to thank all the friends who have accompanied, encouraged, and supported me along the way, including all the good friends of our Love Elite Aerobic Sub-3 Running Club. We will all get better and better, continue running, chase each other, stay healthy and happy, and have fun together.",[14,842,843],{},"At this moment, looking at my newly changed old photo avatar—that's what I looked like ten years ago when hiking in wild mountains, sitting in a corner with long grass-like hair.",[14,845,846],{},[26,847],{"alt":28,"src":848},"/images/shares/struggling-runner-to-sub-3/1cde22b02599da8a1d5f94e27cb95899.png",[14,850,851,852],{},"Thinking about the busy work schedule before Double Eleven, the Beijing Marathon at the end of last month where I cramped again and need to seriously reflect on and summarize, and the lousy training state that I know all too well—I smile wryly. But I still need to train well, sharpen my spear at the last minute, and prepare for this year's final battle—the Shanghai Marathon. A PB is only accidental; blowing up is the norm. What will happen at the Shanghai Marathon? ",[231,853,854],{},"I don't know. I only know that I will give it my all.",{"title":162,"searchDepth":163,"depth":163,"links":856},[857,858,863,864,865],{"id":565,"depth":163,"text":566},{"id":579,"depth":163,"text":580,"children":859},[860,861,862],{"id":583,"depth":519,"text":584},{"id":595,"depth":519,"text":596},{"id":615,"depth":519,"text":616},{"id":641,"depth":163,"text":642},{"id":749,"depth":163,"text":750},{"id":827,"depth":163,"text":828},"From a 3:52 debut to years of failed and renewed sub-3 attempts, this long-form story unpacks injuries, training, and key races like Beijing, Shanghai, and Hangzhou.",{"coverImage":673,"slug":868,"translationKey":868,"locale":175,"category":869,"date":870,"readTime":871,"author":872,"tags":873,"keywords":879,"source":885,"races":886},"struggling-runner-to-sub-3","Love Elite Sub-3 Committee","2026-04-28",32,{"name":869,"avatar":162},[874,875,876,877,878],"Marathon Break 3","Low Slow Distance","Long Running","Running Distance Challenge","Marathon Training",[181,880,881,882,883,884],"Weekend Long Run","Monthly Mileage","Marathon","Trail Running","Running Challenges","https://mp.weixin.qq.com/s/_A4lABJK0q1yU2NOJx_crA",[887,202,888,889,890],"beijing-marathon","wuxi-marathon","taiyuan-marathon","hangzhou-marathon","/shares/en/struggling-runner-to-sub-3",{"title":557,"description":866},"shares/en/struggling-runner-to-sub-3","ylNSHWDr2fIodTqvGKqpfF0YGQl3FQTRvnfeHdvYi9s",{"id":896,"title":897,"body":898,"description":1299,"extension":172,"meta":1300,"navigation":204,"path":1322,"seo":1323,"stem":1324,"__hash__":1325},"stories/shares/en/reflections-on-running-from-a-experienced-runner.md","Reflections on Running from an Experienced Runner",{"type":8,"value":899,"toc":1273},[900,908,911,914,919,924,927,931,934,937,940,943,953,956,967,971,975,978,981,985,988,991,994,997,1001,1004,1007,1010,1014,1017,1020,1023,1026,1029,1033,1037,1040,1043,1046,1049,1053,1056,1059,1063,1066,1069,1076,1079,1083,1086,1089,1092,1096,1099,1102,1106,1109,1112,1115,1119,1122,1125,1128,1131,1134,1138,1144,1147,1153,1156,1159,1162,1165,1168,1174,1177,1180,1183,1186,1192,1195,1198,1201,1204,1208,1211,1214,1220,1226,1232,1238,1242,1245,1249,1254,1257,1260,1263,1265,1268],[11,901,902],{},[14,903,904,905],{},"Persistence in what you love will make you shine in ordinary life! If the destination you seek is endless light, don't let the journey grow dim. Shine as brightly as you can—even if only faintly; if you cannot be the moon, be a firefly. In an age of fragmentation, they became shining examples in ordinary life by persisting in what they loved! --- ",[226,906,907],{},"Life Weekly",[14,909,910],{},"Dedicating these words to \"Lao Siji\" (the veteran runner) and those like him! Congratulations once again to him for achieving his goal and setting a huge PB. The following words come from his reflections on running.",[912,913],"hr",{},[14,915,916],{},[26,917],{"alt":28,"src":918},"/images/shares/reflections-on-running-from-a-experienced-runner/67a011e0bb479b243e2f8c018910e326.jpg",[14,920,921],{},[231,922,923],{},"Solemn Declaration",[14,925,926],{},"The views expressed in this article are purely personal, unprofessional, and not to be taken as expert advice. For reference only.",[45,928,930],{"id":929},"introduction","Introduction",[14,932,933],{},"With the conclusion of the Xuzhou Marathon on April 11, 2021, my marathon PB reached 2:40:08. People who don't know me say it's good genes or talent; those who know me say it's extreme self-discipline.",[14,935,936],{},"But I think my talent is average and my discipline is slightly above average. What has mattered most for my improvement is learning, thinking, and practicing from better people at every stage (@Momo, @Uncle Hai, @Haitong).",[14,938,939],{},"Running is like this, and so is life.",[14,941,942],{},"If you:",[944,945,946,950],"ul",{},[947,948,949],"li",{},"Have run many times but never feel joy, or even felt nothing after finishing a marathon—then please find a sport you enjoy.",[947,951,952],{},"Aren't very interested in running and don't want to put in too much effort—then run casually, enjoy the process, and don't have too many expectations for your performance.",[14,954,955],{},"Unlike other articles, this one:",[944,957,958,961,964],{},[947,959,960],{},"Does not dwell on past hardships or how difficult things were",[947,962,963],{},"Does not discuss injury prevention or recovery, as I am neither professional nor skilled in that area",[947,965,966],{},"Simply aims to act as a note-taker, sharing the lessons, thoughts, and ideas I have picked up for your reference",[45,968,970],{"id":969},"foreword-also-the-most-important-experience","Foreword: Also the Most Important Experience",[301,972,974],{"id":973},"dont-run-the-same-pace-and-distance-every-day","Don't Run the Same Pace and Distance Every Day",[14,976,977],{},"Some people run the same volume at the same pace every day. Not only is this boring, but it also yields minimal improvement. If the goal is simply general fitness, this is perfectly fine. But if you want to improve your performance, this approach is not recommended.",[14,979,980],{},"Although junk miles still count toward your mileage, as someone without much money or free time, I personally prefer more efficient ways to train. I understand running training like a spring: stimulus -> recovery -> stimulus -> recovery. Repeating this cycle is highly effective.",[301,982,984],{"id":983},"go-slow-when-you-should-go-fast-when-you-should","Go Slow When You Should, Go Fast When You Should",[14,986,987],{},"An easy run is an easy run. The purpose of an easy run is to let your body recover. You absolutely must not run too fast, even if you feel great at the time. Don't speed up, and definitely don't try to race people who pass you.",[14,989,990],{},"Intensity training requires full focus; ensure that every intensity session is of high quality. Also, never skip the warm-up and cool-down for intensity training—this is extremely important.",[14,992,993],{},"Long runs are about maintaining sustained output. Try not to stop in the middle. Even if you stop to drink water, don't take too long.",[14,995,996],{},"Before every run, think about the purpose of today's run (key point—@Haitong's famous words). Ensure the quality of every training session. Is today's purpose recovery, speed, or endurance? Run with a goal in mind and don't easily change your original intention.",[301,998,1000],{"id":999},"the-plan-is-fixed-but-people-are-flexible-haitongs-famous-words","The Plan is Fixed, But People Are Flexible (@Haitong's Famous Words)",[14,1002,1003],{},"Everyone experiences days when they don't feel well. Just do your best. If you're feeling off, you can go slightly slower, reduce the number of sets, or shorten the distance.",[14,1005,1006],{},"Missing the target of one single workout doesn't matter. Looking at the entire training cycle, whether one specific workout was perfect becomes less important.",[14,1008,1009],{},"So don't be discouraged. Running isn't like work. Running is simple—as long as you persist and work hard, you will eventually see results.",[301,1011,1013],{"id":1012},"dont-confuse-cause-and-effect","Don't Confuse Cause and Effect",[14,1015,1016],{},"Articles about forefoot vs. heel striking, arm swing, various running forms, or how wearing XX shoes improves your time by XX seconds constantly attract clicks and traffic on social media. Uninformed readers are badly misled.",[14,1018,1019],{},"For example, heel recovery. Some people see that elite runners have compact heel recovery and assume that this is what makes them fast. But have you ever thought about the chicken and the egg?",[14,1021,1022],{},"The cause is running fast; the effect is that the leg folds naturally. Trying to force that motion while running slowly wastes a lot of energy. In the Olympic Forest Park, I see many people running at moderate speeds while yanking their heels high behind them. It's really wasteful and highly inefficient.",[14,1024,1025],{},"For friends new to running, I always tell them not to worry about developing a beautiful running form first. Instead, listen to your body's feedback and find a posture that feels comfortable while running.",[14,1027,1028],{},"Please think about many things yourself; don't blindly follow. What is the difference between humans and monkeys? Besides using tools, it's the ability to think more deeply.",[45,1030,1032],{"id":1031},"breaking-through-bottlenecks-at-different-stages","Breaking Through Bottlenecks at Different Stages",[301,1034,1036],{"id":1035},"breaking-330-stack-up-the-mileage","Breaking 3:30 — Stack Up the Mileage",[14,1038,1039],{},"Generally speaking, for men to run sub-3:30 / women to run sub-4:00, you don't need fancy training plans. Just build up your running volume first.",[14,1041,1042],{},"Reach 200km+ per month, sustained for 2+ months. No need to practice any speed work. As long as you follow the stimulus -> recovery cycle, you should be fine.",[14,1044,1045],{},"For example, the one-month pre-race plan I recently arranged for my mother was 8km/15km/8km/15km/8km/21–30km. My mother is 58 years old with only square-dancing as a fitness base. She trained seriously for one month before the race and finished in 4:00.",[14,1047,1048],{},"I had no connection to any sport since childhood. I reached 3:17 purely by stacking mileage. My mileage for the three months before that race was roughly 200/200/300km.",[301,1050,1052],{"id":1051},"breaking-300-add-tempo-runs","Breaking 3:00 — Add Tempo Runs",[14,1054,1055],{},"After breaking sub-3:30 and reaching 3:17, I hit a bottleneck. I added tempo run training, usually at marathon pace or slightly faster than marathon pace, typically 10–16km, once a week.",[14,1057,1058],{},"At that time, I basically ran tempo runs of 10–12km. My time improved to 2:59. My mileage for the two months before that race was roughly 300/320km.",[301,1060,1062],{"id":1061},"add-intervals","Add Intervals",[14,1064,1065],{},"I think most people have sufficient speed for running. Some people are very strong even without adding intervals. But I am someone with very poor speed, so I added interval training during the cycle around my sub-3 breakthrough.",[14,1067,1068],{},"Intervals evolved from short intervals with many sets in the early phase to long intervals with fewer sets close to the race. The goals of different cycles are also different: the early phase mainly improves speed, while the later phase balances speed and endurance.",[14,1070,1071,1072,1075],{},"The most important thing about interval training is: ",[231,1073,1074],{},"do not run too fast!"," Do not run at a pace you cannot control! This is not a 100-meter sprint! (Forgive me for using exclamation marks—I have seen this too many times.)",[14,1077,1078],{},"Run at a speed where your form doesn't break down, where you don't slow down within each set, where the rest between sets isn't too long, and where it feels hard but tolerable. You must find your body's sense of rhythm during intervals.",[301,1080,1082],{"id":1081},"add-activation-drills","Add Activation Drills",[14,1084,1085],{},"After your regular warm-up before every hard session, you absolutely must do some activation drills. This is really, really important. Even if you feel terrible that day, after doing these drills, you'll feel incredibly strong (@Haitong's famous words).",[14,1087,1088],{},"In my most recent two-month training cycle, I added about 5 minutes of activation drills each time, including side steps with shoulder rolls, jumping jacks, three-step knee hugs / quick high knees, skipping / straight-leg kicks, cross-steps, strides, etc.",[14,1090,1091],{},"Previously, after warming up, I would start the intensity session directly. The first set of intervals or the first 2km of a tempo run always failed to hit the target pace, felt exhausting, and physically uncomfortable. But after adding these drills, these problems disappeared completely.",[301,1093,1095],{"id":1094},"add-strength-training","Add Strength Training",[14,1097,1098],{},"Having had nothing to do with sports since childhood, my core and leg strength were both very poor. In the past, after 30km, my waist would give out, and I would continue running with my hands on my hips. My friends jokingly called this the \"hands-on-hips running form.\"",[14,1100,1101],{},"In the last two months, I did strength training 6 times a week, 15–20 minutes each time, mainly training my core and leg strength. In this marathon, I didn't put my hands on my hips once. My waist felt no soreness, fatigue, or inability to support me.",[301,1103,1105],{"id":1104},"add-jump-rope","Add Jump Rope",[14,1107,1108],{},"Jump rope is excellent for calf strength and the soles of the feet. In an interview, trail running master Xiang Fuzhao said she maintained jump rope training during the pandemic.",[14,1110,1111],{},"My calf strength has always been a weakness, and I have had chronic injuries. So in the last two months, I also maintained jump rope training 4 times a week, 15–20 minutes each time.",[14,1113,1114],{},"Previously, whenever my monthly mileage exceeded 400km, I would usually end up limping. This time, I was on the edge of limping but didn't fully break down. I believe jump rope deserves some credit.",[301,1116,1118],{"id":1117},"cross-training","Cross-Training",[14,1120,1121],{},"For running, using the same training time to run is the most effective (compared to swimming, cycling, jump rope, and other forms of exercise).",[14,1123,1124],{},"But when you encounter injury periods or plateaus, you need to think about changing your strategy. In an interview, Deng Guomin said that no matter how hard he tried, he couldn't break 2:30 in the past. But after running trail races, he easily broke 2:30.",[14,1126,1127],{},"The human body is truly magical. Many things are difficult to explain scientifically, and every individual case is different. So don't be discouraged. Switch to a different form of cross-training, and you might break through your bottleneck more effectively.",[14,1129,1130],{},"When encountering injuries, the more suitable approach is to reduce volume or change your training method. But I am quite stubborn. Even when injured, I persist in training. Sometimes the injury gradually recovers; other times, I end up limping from training.",[14,1132,1133],{},"But no matter which path you take, as long as you keep training, you will become stronger.",[45,1135,1137],{"id":1136},"about-training-plans","About Training Plans",[14,1139,1140,1143],{},[231,1141,1142],{},"Key Point",": No training plan or method is universally applicable to everyone. The most important thing is finding what works for you.",[14,1145,1146],{},"Here are the training plans I have followed:",[301,1148,1150],{"id":1149},"learn-to-love-running-in-13-weeks",[226,1151,1152],{},"Learn to Love Running in 13 Weeks",[14,1154,1155],{},"Found this on Douban.",[14,1157,1158],{},"Not long after I started running, I encountered injuries. After running 500 meters, my shin would ache unbearably until around 7km, when it gradually subsided. Every run was torture.",[14,1160,1161],{},"Going back to square one, I started following the plan in this book—from running 1 minute and walking 2 minutes, to running 2 minutes and walking 1 minute, until finally being able to complete 10km. It was truly perfect for me, with zero athletic background.",[14,1163,1164],{},"I followed the plan for about 10 weeks. After that, my shin still hurt, but the intensity and duration decreased significantly. At least I could continue running without it being so difficult.",[14,1166,1167],{},"For friends who are overweight or have no athletic background, I strongly recommend reading this book.",[301,1169,1171],{"id":1170},"advanced-marathoning",[226,1172,1173],{},"Advanced Marathoning",[14,1175,1176],{},"Recommended to me by @Uncle Hai. I'll refer to this book as \"A-Mei\" below.",[14,1178,1179],{},"As my mileage stacked up to a PB of 3:17, my performance hit a plateau. A-Mei is a true training plan in every sense. It covers weekly mileage from 53km to 137km+. At the time, I was following the 88km-per-week group.",[14,1181,1182],{},"It was my first exposure to a structured plan, and injuries were inevitable. After two months of training, I successfully ended up limping. There were two reasons: first, my weak base couldn't suddenly handle such high mileage; second, I am stubborn and don't adjust when injured.",[14,1184,1185],{},"I never ran A-Mei again. The reason wasn't because I got injured, but mainly because the plan included high mid-week mileage, and the weekly structure changed. At the time, I didn't have sufficient time or energy.",[301,1187,1189],{"id":1188},"hansons-marathon-method",[226,1190,1191],{},"Hansons Marathon Method",[14,1193,1194],{},"Recommended to me by @Uncle Hai. I'll refer to this book as \"Hanson\" below.",[14,1196,1197],{},"I followed this plan for about a year. The weekly structure was also relatively simple—basically 6 runs per week, 3 of which were intensity sessions (intervals/tempo/long run).",[14,1199,1200],{},"Notably, this plan increases the distance of the easy run on the fifth day of the week. The weekend long run usually does not exceed 26km. According to the author, the reason is that the previous day's run is longer, and the second day simulates the latter half of a marathon.",[14,1202,1203],{},"I won't go into further details, but I strongly recommend reading this book.",[301,1205,1207],{"id":1206},"a-hanson-variation","A Hanson Variation",[14,1209,1210],{},"Named by @Tongshen, learned from the Beijing Nike Dark Horse program.",[14,1212,1213],{},"This is the plan I have been following long-term. It has been very effective and suits me well. It feels very similar to Hanson, with slightly different details. It is also 6 runs per week / 3 intensity sessions (easy -> intervals -> easy -> tempo -> easy -> long run), a spring-like cycle of stress, squeeze, and recovery. A brief summary:",[14,1215,1216,1219],{},[231,1217,1218],{},"Easy run",": Easy jogging, mainly for recovery between intensity sessions and maintaining condition.",[14,1221,1222,1225],{},[231,1223,1224],{},"Intervals",": From early-phase 400m x 12 for speed improvement, to pre-race 5000m x 2 for speed and endurance, mainly improving speed capacity.",[14,1227,1228,1231],{},[231,1229,1230],{},"Tempo",": From early-phase 8km to later-phase 16km, running at target marathon pace. Gradually finding and adapting to the target marathon pace, and improving stamina.",[14,1233,1234,1237],{},[231,1235,1236],{},"Long run",": From early-phase 20km to later-phase 32km, usually 40–60 seconds slower than marathon pace. Mainly improving long-distance endurance.",[301,1239,1241],{"id":1240},"good-or-bad-plans","Good or Bad Plans",[14,1243,1244],{},"I have asked others for training plans, and others have asked me for plans. Plans are neither good nor bad. What matters is understanding the logic behind the plan, finding a training method that suits you, and then persisting with it.",[45,1246,1248],{"id":1247},"about-race-day","About Race Day",[944,1250,1251],{},[947,1252,1253],{},"Clarify your goal.",[14,1255,1256],{},"Anyone can sprint the first 100 meters, but a marathon is not about the first 100 meters—it is about 42.195 kilometers. You can adjust your goal during the training cycle based on your fitness level, but before the race, you must have a clear target.",[14,1258,1259],{},"For example, if your goal is to break 3:00 with a fallback of 3:05, your pace range should be 4:15–4:23/km. If you get too excited and run faster than 4:10/km without adjusting quickly, you will likely crash. Of course, if your attitude is \"if I blow up, so be it, but I'm going all in for sub-3,\" that's also a valid approach.",[14,1261,1262],{},"Finally, thank you to all the friends who have helped me grow along the way. Too many to list individually—you are all in my heart. Sending love.",[912,1264],{},[14,1266,1267],{},"Three meals, four seasons, five grains, seven emotions and six desires. Ordinary people say life is an adventure. For me, and perhaps for most people, it is not an adventure, but an irresistible torrent. This torrent sweeps us forward, leaving us with no control and no power to resist. We all choose different ways to fight against this torrent. I am fortunate to have chosen the same \"run with all your might\" as Lao Siji. Undoubtedly, he is the one who does it best. Thank you for his sharing, and congratulations once again on achieving this milestone!",[14,1269,1270],{},[26,1271],{"alt":28,"src":1272},"/images/shares/reflections-on-running-from-a-experienced-runner/742a61f2200b3169af7948aaaeec9833.jpg",{"title":162,"searchDepth":163,"depth":163,"links":1274},[1275,1276,1282,1291,1298],{"id":929,"depth":163,"text":930},{"id":969,"depth":163,"text":970,"children":1277},[1278,1279,1280,1281],{"id":973,"depth":519,"text":974},{"id":983,"depth":519,"text":984},{"id":999,"depth":519,"text":1000},{"id":1012,"depth":519,"text":1013},{"id":1031,"depth":163,"text":1032,"children":1283},[1284,1285,1286,1287,1288,1289,1290],{"id":1035,"depth":519,"text":1036},{"id":1051,"depth":519,"text":1052},{"id":1061,"depth":519,"text":1062},{"id":1081,"depth":519,"text":1082},{"id":1094,"depth":519,"text":1095},{"id":1104,"depth":519,"text":1105},{"id":1117,"depth":519,"text":1118},{"id":1136,"depth":163,"text":1137,"children":1292},[1293,1294,1295,1296,1297],{"id":1149,"depth":519,"text":1152},{"id":1170,"depth":519,"text":1173},{"id":1188,"depth":519,"text":1191},{"id":1206,"depth":519,"text":1207},{"id":1240,"depth":519,"text":1241},{"id":1247,"depth":163,"text":1248},"After a big PB at the Xuzhou Marathon, an experienced runner reflects on training, learning from better athletes, and the mindset behind steady marathon progress.",{"coverImage":918,"slug":1301,"translationKey":1301,"locale":175,"category":1302,"date":1303,"readTime":1304,"author":1305,"tags":1307,"keywords":1312,"source":1319,"races":1320},"reflections-on-running-from-a-experienced-runner","Runner Experience","2026-04-24",14,{"name":1306,"avatar":162},"Zheng Daqian",[1308,1309,1310,1311],"Xuzhou Marathon","Elite Runner","Marathon Training Plan","Marathon Race Preparation",[1313,1314,1315,1152,1173,1191,1316,1317,1318],"running volume","race improvement experience","breakthroughs at different stages","Nike Dark Horse Camp","how to run on race day","learning from better runners","https://mp.weixin.qq.com/s/QxJLJhL1v450UkTvwELZKg",[1321],"xuzhou-marathon","/shares/en/reflections-on-running-from-a-experienced-runner",{"title":897,"description":1299},"shares/en/reflections-on-running-from-a-experienced-runner","ruYFJcPNwHRZeNYe9vCgyeogBajtSU0iRe1LfX9ojKk",{"id":1327,"title":1328,"body":1329,"description":1582,"extension":172,"meta":1583,"navigation":204,"path":1603,"seo":1604,"stem":1605,"__hash__":1606},"stories/shares/en/what-i-did-to-break-3.md","Breaking 3 Hours in the Marathon: What I Did",{"type":8,"value":1330,"toc":1580},[1331,1336,1343,1346,1351,1354,1357,1360,1363,1365,1368,1371,1374,1377,1382,1387,1390,1393,1398,1401,1406,1411,1414,1417,1420,1423,1426,1429,1434,1437,1440,1443,1446,1449,1454,1457,1460,1463,1466,1469,1472,1475,1480,1483,1486,1489,1492,1495,1498,1503,1506,1509,1512,1515,1518,1521,1524,1527,1530,1533,1536,1539,1542,1545,1548,1551,1554,1557,1560,1563,1566,1569,1574,1577],[11,1332,1333],{},[14,1334,1335],{},"As a veteran runner who broke 3:30 as early as 2017, I considered myself an experienced runner, and my goal was naturally to break three hours. However, from the very beginning, I knew this would be a difficult process requiring years of consistent, systematic training. Fortunately, through years of effort, I persevered. My performance improved time and again despite fluctuations, and I finally achieved my sub-3 goal on October 11, 2020.",[14,1337,1338,1339,1342],{},"Haruki Murakami, the Japanese author, wrote ",[226,1340,1341],{},"What I Talk About When I Talk About Running"," after more than thirty years of running. What did I do to break three hours in the marathon...",[14,1344,1345],{},"On the afternoon of October 11, 2020, I completed a full marathon test run, successfully finishing under three hours and achieving my sub-3 goal. Overwhelmed with excitement, I decided to write this summary to commemorate this significant milestone for any runner.",[14,1347,1348],{},[26,1349],{"alt":28,"src":1350},"/images/shares/what-i-did-to-break-3/b2bb4d34ae516ba69c30df996c2360e1.jpg",[14,1352,1353],{},"Breaking three hours—meaning completing a full marathon in under three hours (sub-3)—is the ultimate goal for many amateur runners, and a dream that most running enthusiasts will never achieve in their lifetime.",[14,1355,1356],{},"When I first started marathon training in 2017, it was said that fewer than 1,000 amateur runners in the entire country could finish a marathon in under three hours. The national second-tier athlete standard was merely 3:10. Most runners in Heze were aiming for 3:30, and achieving that time back then made you an absolute elite, starting in the A corral at most races and earning direct entry (without a lottery) to most events.",[14,1358,1359],{},"With the development of national fitness initiatives, society, government, and the country have invested more and more in sports and health. The public's enthusiasm for physical exercise has also grown. Running, as the simplest form of exercise, has developed rapidly. Running events of all sizes organized across the country have been growing several-fold every year, and more and more people have joined marathon training. It was only natural that the overall running level of the population would improve rapidly.",[14,1361,1362],{},"Eventually, the marathon second-tier athlete standard was raised to 2:53, and the elite standard was trending toward sub-3 as well. More and more runners were no longer satisfied with the old elite standard of 3:30, but were targeting the absolute elite standard of sub-3, or even the new national second-tier marathon athlete standard of 2:53.",[14,1364,1335],{},[14,1366,1367],{},"Looking back at my marathon training journey, what did I do? What were the lessons learned, and what were the mistakes? If I could do it all over again, could I have done better? This summary is needed to promote my future training, and also as a way to reminisce about the past.",[14,1369,1370],{},"In the second half of 2017, after retiring from the military and returning to my hometown of Cao County, I happened to meet Brother Zhou Zhongtao and Zhu Fuxin at the People's Park. The three of us trained together and initially developed the idea of participating in marathon races. The idea was simple at the time—just to finish. Since I had run 5K in 19:20 during my time in the army, I quickly adapted to training distances of over ten kilometers. By August, I had self-tested a half marathon, finishing in about 1:50.",[14,1372,1373],{},"In October 2017, I participated in the 2nd Half Marathon organized by Huayang Real Estate in Heze City, finishing in about 1:34. In the following weeks, I self-tested several full marathons at Cao County People's Park, with a best of 3:23.",[14,1375,1376],{},"In November, I ran two full marathons: the 2017 Qingdao Marathon and the 2017 Jining Ring Taihu Lake Marathon, finishing in 3:23 and 3:26 respectively.",[14,1378,1379],{},[26,1380],{"alt":28,"src":1381},"/images/shares/what-i-did-to-break-3/5b29ae367c38a044502f84dbbd7b3b44.jpg",[14,1383,1384],{},[26,1385],{"alt":28,"src":1386},"/images/shares/what-i-did-to-break-3/81d91b34b1861764745103dc7d47de86.jpg",[14,1388,1389],{},"After that, I became obsessed with long-distance running. Almost every week I would run a loop around Heze City, with distances of at least 42 kilometers, often running over 50 kilometers.",[14,1391,1392],{},"On January 14, 2018, I participated in a hiking competition organized by the Heze Municipal Government, with a course distance of about 12 kilometers. I actually won 3rd place. Standing on the podium, the director of the Municipal Sports Bureau shook my hand and said, \"You are heroes of the city!\" At that moment, I truly felt like I was something special.",[14,1394,1395],{},[26,1396],{"alt":28,"src":1397},"/images/shares/what-i-did-to-break-3/0ed48d54d9621f94025654b8d3126d93.jpg",[14,1399,1400],{},"In 2018, I ran a few more races: the Heze Half Marathon in 1:29:58, the Zhengkai Marathon in March in 3:16, and the Rizhao Marathon in September in 3:15.",[14,1402,1403],{},[26,1404],{"alt":28,"src":1405},"/images/shares/what-i-did-to-break-3/db1b17d30dc4e435e8185eacae0f210f.jpg",[14,1407,1408],{},[26,1409],{"alt":28,"src":1410},"/images/shares/what-i-did-to-break-3/982755fab108f3ffbf674d954fb25054.jpg",[14,1412,1413],{},"In November 2018, at the Dongming Marathon, I got a bit cocky. I was aiming to break the national second-tier marathon standard of 3:10, but I finished in 3:33, completely falling apart.",[14,1415,1416],{},"At the 2019 Heze Marathon, I attempted to break 3:10 again, but once again failed with a time of 3:22. In April 2019, at the Beijing Half Marathon, I set a new personal best of 1:27.",[14,1418,1419],{},"In the summer of 2019, I started trying interval training, and broke 40 minutes in a self-tested 10K.",[14,1421,1422],{},"I participated in the 2019 Wen Chang Lake Half Marathon. Although the course had significant elevation changes, I ran very steadily with an average pace of 4:09. Shortly after, I ran the Qihe Half Marathon in 1:27.",[14,1424,1425],{},"At the Shan County 10K race, I finished in 39:26. The organizers mistakenly gave me the 3rd place plaque, but it was later confirmed that I was 5th, missing my second chance to stand on the podium.",[14,1427,1428],{},"In November 2019, I participated in the Dongming Marathon and successfully broke the old national second-tier marathon standard with a time of 3:07.",[14,1430,1431],{},[26,1432],{"alt":28,"src":1433},"/images/shares/what-i-did-to-break-3/d8fc0b6513988bde0c37edb0f99313dd.jpg",[14,1435,1436],{},"Shortly after, I ran the Jinan Marathon and the Shanghai Marathon, but failed to make further breakthroughs, finishing in 3:16 and 3:18.",[14,1438,1439],{},"In the summer of 2019, I asked my friend Yu Xiangying to help me buy a pair of Adidas Takumi running shoes. For the first time, I wore genuine athletic shoes, and I realized that good equipment really could lead to more stable performance.",[14,1441,1442],{},"The experience of interval training also made me realize that different training methods could improve different specific abilities. Through a chance encounter, I joined the Wujiang Sub-3 Group, where I learned more running knowledge and saw the daily training of more elite runners. Weekly interval training, high-intensity tempo runs, and long slow distance runs became my running essentials.",[14,1444,1445],{},"On New Year's Day 2020, I set a new half marathon PB of 1:26 at the Liaocheng Half Marathon, and I also won entry to the Wuxi Marathon. Just as I was preparing for further breakthroughs, the COVID-19 pandemic turned my racing dreams into bubbles.",[14,1447,1448],{},"The originally planned 14-day closed-duty rotation model changed again and again, unpredictably causing me and my colleagues to be isolated from the world for over two months.",[14,1450,1451],{},[26,1452],{"alt":28,"src":1453},"/images/shares/what-i-did-to-break-3/3e7255cf5aed8ec36f99fc563c5d45d3.jpg",[14,1455,1456],{},"Just after the 2020 Spring Festival, as COVID-19 raged and Wuhan was locked down, the national prison duty model was uniformly changed to 14+N+N. As a young generation prison officer with ambition and a desire for progress, entering closed duty in the prison was a duty-bound responsibility. When the sudden pandemic emerged, everyone thought of the 2003 SARS outbreak, but its severity far exceeded everyone's imagination. Just as we had completed our 14-day closure and were preparing to rotate out, five prisons in three provinces—Hubei, Zhejiang, and Shandong—reported inmate infections, and the Ministry of Justice issued an order to stop rotations.",[14,1458,1459],{},"Clearly, our preparations for closed duty were insufficient. As a running enthusiast, I was a bit stunned. They say running is the simplest sport—all you need is a pair of shoes to start training. While that may be true, some equipment can make a big difference in getting a good experience. Of course, there are legendary runners like Chao Guorui from Yuncheng, who ran a 2:49 marathon PB in slippers, and was even caught on camera by CCTV running the Beijing Marathon in slippers. Major media outlets competed to interview and report on him, and the nickname \"Slipper Brother of the Beijing Marathon\" spread across the country.",[14,1461,1462],{},"On marathon courses, there are also many barefoot runners, and a few who run in suits and leather shoes. Some dress in imperial robes, while others cosplay as Sun Wukong or Zhu Bajie. These seemingly lighthearted marathon participants are actually incredibly capable elites—not something ordinary people can easily imitate.",[14,1464,1465],{},"As an ordinary running enthusiast, I still believe more in the power of technology. Eliud Kipchoge's sub-2 marathon attempt involved not only wearing thousands-of-dollars-per-pair Nike carbon-plated shoes, but also a pace car with laser guidance and eight pacers rotating to break the wind in groups.",[14,1467,1468],{},"The development of science and technology can undoubtedly help humans achieve breakthroughs—this is an indisputable fact.",[14,1470,1471],{},"However, I had not brought the equipment needed for systematic, structured running training for what was originally planned as a 14-day closed duty. I hadn't brought running shoes, quick-dry clothes, or even a running watch. Running for 30 minutes every few days in my duty shoes, winter police uniform, and peaked cap was my training routine.",[14,1473,1474],{},"As the rotation became more and more uncertain, I began to panic. I noticed that I had gained a lot of weight, which was unacceptable to me. In my mind, I was still that young man, not ready to become a greasy middle-aged man.",[14,1476,1477],{},[26,1478],{"alt":28,"src":1479},"/images/shares/what-i-did-to-break-3/8483e27847d5c6232bdc41ce3ac2cbb4.jpg",[14,1481,1482],{},"So, I restructured my training life during closed duty. I decided to start with easy running to lose weight. Once you stop training for too long, the process of restarting is always extremely painful. The biggest problem was ensuring training time, because with only one-third of the staff on closed duty, our workload was much heavier than normal. Moreover, it was wartime, with higher demands than usual, so naturally we had much less rest time. Night shifts were also longer and more frequent, and my mental state deteriorated every day.",[14,1484,1485],{},"But when you love something, nothing is a problem. I quickly resumed 10K runs, and after a few weeks of adjustment, running over 10 kilometers continuously became easier, but my pace was much slower. It was hard enough to break 4 minutes per kilometer, let alone break 40 minutes for 10K. In this state of resumed training under closed conditions, time passed a bit faster, my mentality gradually became more peaceful, and my fitness was sufficient to run over 20 kilometers continuously. But after every long run, my police uniform was completely soaked with sweat and then dried by the wind, with salt stains turning the dark blue into a mottled white.",[14,1487,1488],{},"Finally, the day of rotation arrived. A pair of duty shoes had been worn through with more than a dozen large holes, but they had successfully completed their mission, accompanying me through the most difficult time.",[14,1490,1491],{},"A month of rest at home passed in the blink of an eye. Bidding farewell to my wife and child, I began another long, grueling period of closed duty. First, 14 days of quarantine observation in a hotel where I couldn't run. I didn't dare to be idle—indoor shuttle runs, jogging in place, lunges, frog jumps, duck walks, and other leg-specific strength training kept me busy and happy every day.",[14,1493,1494],{},"However, this indoor training did not prevent the decline of my outdoor running ability. Once in the duty position, despite wearing running shoes, quick-dry clothes, and a smartwatch, simply running 10 kilometers produced alarmingly high heart rates. Only then did I understand that starting over was once again my only choice. With the experience of my previous difficult situation, I was much calmer this time. Interval runs, high-intensity tempo runs, long slow distance runs, and specific leg strength training filled all my rest time. Soon, a month passed, and another rotation came. After returning home, I did a 10K self-test and easily broke 39 minutes, which greatly exceeded my expectations, because this was a basic indicator for a sub-3 marathon. During my rest period at home, I also tested the half marathon, finishing in 1:27, which was not ideal. I understood that my training was not systematic enough; the lack of long runs over 30 kilometers meant my aerobic endurance did not match my running ability.",[14,1496,1497],{},"After several more rotations, as work resumed and production restarted, duty pressure grew heavier and work tasks became more demanding. But for me, running training was not only not difficult to maintain, but was the best remedy for relieving stress.",[14,1499,1500],{},[26,1501],{"alt":28,"src":1502},"/images/shares/what-i-did-to-break-3/0f7ffaef220b49400970ed32f1dfcea6.jpg",[14,1504,1505],{},"Running made me crazy and intoxicated. But indulging in running came at a certain cost. Frequent night shifts, heavy official duties to handle, and the little remaining time I had—I willfully increased my training time and intensity, eventually overdrafting my body. It sent a serious warning: a cold and fever slammed the brakes on my body, and all training had to stop.",[14,1507,1508],{},"With this lesson learned, I became more rational, recognizing that too much of anything is as bad as too little. The ultimate purpose of training is to make work and life more harmonious. Without excellent work and a comfortable life, training is meaningless. I reasonably set my training intensity to ensure I had enough energy every day to handle various affairs.",[14,1510,1511],{},"During another rest period at home between rotations, I tested the 10K in 38:22, and my confidence in breaking three grew even stronger.",[14,1513,1514],{},"I ran two 15K runs at a 4:00/km pace, both completed easily, with the last one breaking 59 minutes.",[14,1516,1517],{},"For long-distance training, I chose to measure by time: first easy 90-minute runs, then adapting to 2-hour runs, and finally running continuously for 2.5 hours without difficulty.",[14,1519,1520],{},"In terms of absolute speed and speed endurance, I also didn't slack off. Over the course of several weeks, I first did 200m intervals for 30 sets and 400m intervals for 20 sets at a pace of around 3:20/km, then 1000m intervals for 10 sets and 2000m intervals for 6 sets at a pace of around 3:30/km.",[14,1522,1523],{},"During this period, my 1000m runs often reached around 3:15, which again surprised me greatly. Because in the final physical education test of my first semester as a freshman in college in 2003, I ranked first in my college basketball class with a time of 3:20. In middle age, I had actually broken my own 1000m record set 17 years earlier when I was young.",[14,1525,1526],{},"I felt that the time had come to challenge the sub-3 marathon, scheduled for the morning of October 11, 2020. But life played another joke on me. On October 10, it was my turn on duty, and while transporting materials into the prison, I accidentally got one of my feet run over by the wheel of a flatbed cart. My toenail was bloody, and the arch of my foot seemed injured, aching dully. I thought it was over—not only would my planned marathon test be ruined, but I might have to stop training again. I even silently prayed in my heart, \"Please don't leave me disabled.\" After all, that flatbed cart loaded with thousands of pounds of materials running over my foot—how could I not be desperate?",[14,1528,1529],{},"After resting for one night, my foot didn't swell, and moving it didn't cause too much discomfort, so I decided to postpone my marathon self-test to that afternoon.",[14,1531,1532],{},"After 2 p.m. on October 11, I began preparations. Because it was drizzling slightly, I didn't choose to wear a singlet but instead put on a quick-dry short-sleeve T-shirt, a pair of arm sleeves I liked, 1-inch racing shorts, towel-material marathon socks, calf sleeves, and Xtep 160X running shoes—a domestic marathon carbon-plated shoe that I had worn many times and found to be very stable. I prepared a bottle of pure water, mixed two packets of powdered sports drink Pocari Sweat into a glass of water, swallowed three energy gels, brought two more energy gels and two salt tablets, and headed to my self-test course.",[14,1534,1535],{},"This course was right outside the gate of my residential complex, totaling 2.17 km, with roads paved with asphalt within the last two years. I hid the water, powdered drink, salt tablets, and energy gels through a crack in the wall into a patch of ruins. I began my warm-up: 10 walking lunges, 10 squat jumps, 10 inner thigh stretches, 10 outer thigh stretches, 10 front kicks, then 30 butt kicks and 30 high knees for 2 sets each, and finally two 70m sprints. I set off, unhurriedly, at a 4:00/km pace for the first kilometer.",[14,1537,1538],{},"The first lap of 2.17 km was completed easily in under 9 minutes. The second lap was also completed steadily at a pace just over 4:00/km. After two laps, I reached through the wall crack, took out the pure water, and drank a big gulp—about a quarter of the bottle.",[14,1540,1541],{},"The third and fourth laps were still steady, also at a pace just over 4:00/km. I drank a sip of the powdered drink—about a third of a glass—sweet and refreshing, running with even more energy.",[14,1543,1544],{},"The fifth and sixth laps were still steady. After six laps, I reached through the wall crack, took out the two energy gels, and then tried to get the salt tablets, but I couldn't reach them. I had to lie completely on the ground, using my fingers to pull for a long time before I could touch them. By the time I finally got the salt tablets out from the wall crack, my arms were so tired they felt like cramping. I ate the two salt tablets and drank a quarter of the bottle of pure water. The pace for this kilometer showed over 5:00, but it didn't affect the big picture. The buffer time I had built up early on was enough to spare.",[14,1546,1547],{},"The seventh and eighth laps were still steady. I drank another big gulp of the powdered drink—still a third of a glass—and my body was reinvigorated.",[14,1549,1550],{},"At the halfway point, a little over 1:27—satisfying.",[14,1552,1553],{},"After 10 laps, I drank the last quarter of the pure water. My pace slowed slightly, but it was still within 4:15/km.",[14,1555,1556],{},"After 12 laps, I drank the last sip of the powdered drink, feeling relatively comfortable as I reached the 30K mark.",[14,1558,1559],{},"After 14 laps, I drank the last sip of pure water, lost all my support, but also felt no more burden. I just needed to push forward steadily, and success was certain.",[14,1561,1562],{},"However, the road to success was not comfortable. My thighs would occasionally feel tight—a precursor to cramping. I tried hard to adjust my running form, pushing myself forward as much as possible through mechanical inertia. My pace dropped a bit, but it was all within 4:30/km, perfectly acceptable. I endured through the 16th and 17th laps.",[14,1564,1565],{},"At the 18th and 19th laps, I continued to hold on, summoned by the happy call of success.",[14,1567,1568],{},"The final 1K acceleration was naturally a joyful release. At 42.20 km, I pressed the stop button on my watch: 2:58:20 gross time, 2:58:16 net time for the marathon. All the effort was worth it—my hard work had paid off.",[14,1570,1571],{},[26,1572],{"alt":28,"src":1573},"/images/shares/what-i-did-to-break-3/39704596a27dbe97227878cb8623ec9d.png",[14,1575,1576],{},"From then on, in my own mind, I was that elite runner.",[14,1578,1579],{},"When it comes to running, I am serious.",{"title":162,"searchDepth":163,"depth":163,"links":1581},[],"A practical sub-3 recap covering the path from 3:30 runner to marathon breakthrough, with lessons on intervals, strength work, mileage, and self-testing.",{"coverImage":1350,"slug":1584,"translationKey":1584,"locale":175,"category":1302,"date":1585,"readTime":1586,"author":1587,"tags":1589,"source":1595,"keywords":1596,"races":1601},"what-i-did-to-break-3","2026-04-21",18,{"name":1588,"avatar":162},"Running to Travel",[1590,1591,1592,182,1593,1594],"Sub-3 Hour Marathon","Race Direct Entry","Interval Training","Running Essentials","Strength Training","https://mp.weixin.qq.com/s/6aYa7CcHqAfqBYQJBtEUPw",[1590,1591,1592,182,1593,1594,1597,1598,1599,1600],"Breaking 3 in Marathon","Marathon Training Experience","COVID-19 Pandemic","Self-Tested Marathon",[203,202,1602],"qingdao-marathon","/shares/en/what-i-did-to-break-3",{"title":1328,"description":1582},"shares/en/what-i-did-to-break-3","w48nrVcNsoU3afoQZv6vjjOKSaS9QmBQ4IFXophce8M",{"id":1608,"title":1609,"body":1610,"description":1739,"extension":172,"meta":1740,"navigation":204,"path":1760,"seo":1761,"stem":1762,"__hash__":1763},"stories/shares/en/sub-3-belief-training-lessons.md","Breaking 3 Hours Is a Faith: Truths I Learned in Training",{"type":8,"value":1611,"toc":1732},[1612,1617,1620,1624,1627,1630,1635,1638,1641,1646,1651,1655,1658,1661,1666,1669,1674,1678,1681,1684,1687,1691,1694,1697,1700,1705,1708,1711,1714,1719,1723,1726,1729],[11,1613,1614],{},[14,1615,1616],{},"During winter training, I took every training plan seriously. Every persistence through exhaustion was accumulating strength for a breakthrough. In the month before the Baoding Marathon, Coach Longjing tailored a race-prep plan for me: aerobic runs, interval runs, and endurance runs scientifically combined, all of which I executed strictly without the slightest slack. That month, my mileage reached a record 372 kilometers.",[14,1618,1619],{},"April 20, 2025, at the finish line of the Baoding Marathon, my watch stopped at 2:59:38. From a complete novice to finally touching that long-dreamed-of sub-3 time, this course witnessed my transformation watered by sweat.",[45,1621,1623],{"id":1622},"the-seed-of-transformation-quietly-sprouted","The Seed of Transformation Quietly Sprouted",[14,1625,1626],{},"In August 2023, I was still a laid-back runner with a monthly mileage of fifty kilometers, perfectly satisfied when my 5K dipped under 23 minutes. In September, at the Olympic Forest Park, through a cycling-and-running club, I met Coach Yaxin. Coach Yaxin taught key technical running movements; those novel terms and postures exuded professionalism, leaving a deep impression on me. What surprised me even more was that my fellow runners were actually preparing for marathons under the coach's guidance.",[14,1628,1629],{},"A marathon? 42.195 kilometers! For someone over forty, this was simply a fantasy, something I wouldn't even dare to think about. But later facts proved that just because you haven't done something doesn't mean you can't—perhaps you're just missing an opportunity and the determination to take the first step. Meeting Coach Yaxin created that opportunity, and I bravely took that crucial first step.",[14,1631,1632],{},[26,1633],{"alt":28,"src":1634},"/images/shares/sub-3-belief-training-lessons/34f07b82eff0abc4a1f5f50aecaca63b.png",[14,1636,1637],{},"Having never run long distances before, under the coach's guidance, I gradually managed 10K, 15K, 20K. My pace made rapid progress too, improving from over 5:00/km to over 4:00/km, and my monthly mileage easily surpassed the 150-kilometer mark.",[14,1639,1640],{},"On November 12, I stepped onto the course for the first time, participating in the Fangshan Half Marathon and finishing in 1:36. This breakthrough experience completely overturned my perception of myself and made me truly understand the qualitative leap that systematic training brings.",[14,1642,1643],{},[26,1644],{"alt":28,"src":1645},"/images/shares/sub-3-belief-training-lessons/0e1842ae54a8a8fc853cd2b671e39221.png",[14,1647,1648],{},[26,1649],{"alt":28,"src":1650},"/images/shares/sub-3-belief-training-lessons/07f60e9398740de249f57460f53b8fa2.png",[45,1652,1654],{"id":1653},"first-marathon-ignites-the-dreama-310-spark-lights-the-sub-3-craving","First Marathon Ignites the Dream—A 3:10 Spark Lights the Sub-3 Craving",[14,1656,1657],{},"In the following months, with persistent training, my running ability continued to climb. In March 2024, my monthly mileage hit a record of over 250 kilometers. It was time to test the results of training with a full marathon.",[14,1659,1660],{},"My first marathon journey to Huaian on April 21, 2024, was like a reckless yet passionate departure. Before the race, I set a goal of breaking 3:30. I didn't expect to feel so unusually excited on the course, and the enthusiastic cheers of the Huaian people were like an injection of adrenaline. I performed above my level and ultimately finished in 3:10, exceeding the mission. This success ignited my craving to break three hours. But I deeply knew that to bridge the 10-minute gap from 3:10 to 3:00, passion alone wouldn't suffice; regular, scientific training was the right path.",[14,1662,1663],{},[26,1664],{"alt":28,"src":1665},"/images/shares/sub-3-belief-training-lessons/ae466f4abc490fc41b1ffb412e8e1a51.png",[14,1667,1668],{},"Thus, in June 2024, I resolutely joined the Running Academy Summer Training Camp. Here, alongside like-minded runners, I systematically learned core techniques such as pose, fall, and pull. Every correction of form was reshaping my understanding of running, making my stride gradually lighter and more efficient.",[14,1670,1671],{},[26,1672],{"alt":28,"src":1673},"/images/shares/sub-3-belief-training-lessons/8d99c71a30e6f90f6eb9554bfe077da0.png",[45,1675,1677],{"id":1676},"tempered-into-steeltwo-wake-up-calls-from-hitting-the-wall","Tempered into Steel—Two Wake-Up Calls from Hitting the Wall",[14,1679,1680],{},"Carrying the results of the summer training camp, I challenged the 2024 Beijing Marathon on November 3 with full confidence. However, running too aggressively in the first half caused me to run out of steam in the second half, ultimately finishing in 3:27. The sub-3 plan fell through with regret.",[14,1682,1683],{},"In December 2024, I continued to participate in the Running Academy Winter Training Camp, further refining technique and accumulating strength.",[14,1685,1686],{},"Then came the January 5, 2025 Xiamen Marathon. Due to the short winter training period and limited improvement in ability, I was still a bit anxious in the first half and didn't control the rhythm well. Combined with Xiamen's hilly course being difficult to manage, I finished in 3:12 and was once again shut out of the three-hour mark. These two failures were like heavy hammers, but they also woke me up: a marathon is 42 kilometers that tests not only your legs but also the strategy in your mind and the composure in your heart. The cliff-like drop in pace during the second half of the Beijing Marathon was the most vivid portrayal of despair after hitting the wall.",[45,1688,1690],{"id":1689},"breaking-3-hours","Breaking 3 Hours!",[14,1692,1693],{},"Reflecting painfully on the lessons. During winter training, I took every training plan seriously. Every persistence through exhaustion was accumulating strength for a breakthrough. In the month before the Baoding Marathon, Coach Longjing tailored a race-prep plan for me: aerobic runs, interval runs, and endurance runs scientifically combined, all of which I executed strictly without the slightest slack. That month, my mileage reached a record 372 kilometers.",[14,1695,1696],{},"On the eve of the race, my training condition was better and better than before. I broke 38 minutes in a Haidian 10K race, ran a half-marathon training session under 1:26, and completed a 32K long run with negative splits at an average pace of 4:12. All of this gave me full confidence for the upcoming race!",[14,1698,1699],{},"On race day, April 20, I carried the solid confidence of training and stepped onto the course with my training camp teammates. I silently told myself: breaking three hours hinges on this moment, leave no regrets!",[14,1701,1702],{},[26,1703],{"alt":28,"src":1704},"/images/shares/sub-3-belief-training-lessons/f670793fa103622a79bfc05eac062611.png",[14,1706,1707],{},"For the first 10K, I kept the coach's instructions firmly in mind, step by step, tightly controlling my pace at around 4:20/km. After 10K, my body got into the groove and gradually accelerated to 4:10/km, feeling good. After 32K, due to rising temperatures and elevated heart rate, exhaustion flooded in like a tide, and my pace gradually dropped above 4:20/km. But images of past training flashed through my mind, and the obsession with breaking three hours supported me to grit my teeth and hold on. Although the weather wasn't cooperative, the enthusiasm of the Baoding people gave me boundless strength—no sub-3, no giving up.",[14,1709,1710],{},"In the final few kilometers, every step felt like walking on cotton, and like dragging a thousand-pound weight. I held my running form tightly, my brain racing wildly, my mental abacus clicking away: \"What's the current pace? How far is left? What average do I need to get under three hours?\" My body was struggling at the edge of its limit, but my feet dared not slacken for a moment, desperately adjusting my stride to the calculated rhythm.",[14,1712,1713],{},"In the end, pushing through the high temperatures and near exhaustion, I sprinted across the finish line with all my might. The time stopped at 2:59:38. I finally achieved my long-dreamed-of sub-3 goal!",[14,1715,1716],{},[26,1717],{"alt":28,"src":1718},"/images/shares/sub-3-belief-training-lessons/717175f3f53bcd794fcb38b574326815.png",[45,1720,1722],{"id":1721},"epilogue","Epilogue",[14,1724,1725],{},"Looking back at these five hundred-plus days and nights, from a clueless novice to a butterfly emerging from its cocoon, what I gained was not just a breakthrough in numbers, but countless crossings of my own boundaries.",[14,1727,1728],{},"It was the scientific guidance of the Running Academy training camp, the precise sculpting of Coach Longjing, the side-by-side shouts of teammates, and most of all, my own grit through countless early mornings and dark nights that together forged this road toward the \"faith of breaking three hours.\"",[14,1730,1731],{},"The future? The road is still long. I will carry this resilience etched into my bones and this burning passion to continue racing toward the next journey.",{"title":162,"searchDepth":163,"depth":163,"links":1733},[1734,1735,1736,1737,1738],{"id":1622,"depth":163,"text":1623},{"id":1653,"depth":163,"text":1654},{"id":1676,"depth":163,"text":1677},{"id":1689,"depth":163,"text":1690},{"id":1721,"depth":163,"text":1722},"From a laid-back 50 km-a-month runner to a 2:59:38 at Baoding, this story breaks down winter training, coaching, and systematic progress after 40.",{"coverImage":1634,"slug":1741,"translationKey":1741,"locale":175,"category":1302,"date":1742,"readTime":1743,"author":1744,"tags":1746,"keywords":1751,"source":1757,"races":1758},"sub-3-belief-training-lessons","2026-04-17",6,{"name":1745,"avatar":162},"Pose Method",[1745,1747,1748,1749,1750],"Laid-Back Runner","Huaian Marathon","Baoding Marathon","Sub-3 Training Plan",[1752,1747,1753,1754,1755,881,1748,1756],"Winter Training Plan","Olympic Forest Park","Fangshan Half Marathon","Pace","Training Camp","https://mp.weixin.qq.com/s/rPTt7L8Udh3eKNS94IU4WQ",[1759,887,550],"huaian-marathon","/shares/en/sub-3-belief-training-lessons",{"title":1609,"description":1739},"shares/en/sub-3-belief-training-lessons","R8i5oh1CJEwaSUV_xmpDcOa6tQ0JevXd6uCRTCJOSLw",{"id":1765,"title":1766,"body":1767,"description":1899,"extension":172,"meta":1900,"navigation":204,"path":1922,"seo":1923,"stem":1924,"__hash__":1925},"stories/shares/en/my-marathon-decade.md","My Marathon Decade—2026 Chongqing Marathon Race Report",{"type":8,"value":1768,"toc":1890},[1769,1774,1778,1781,1786,1790,1793,1796,1801,1804,1807,1812,1816,1819,1822,1827,1830,1834,1837,1840,1845,1849,1852,1855,1860,1863,1867,1870,1875,1878,1882,1885],[11,1770,1771],{},[14,1772,1773],{},"Have you ever wondered when a person can become their true self? Each of us is born unique and irreplaceable. Those who run truly love running; the marathon merely provides everyone an opportunity to prove themselves. And this proof is not for others to see—we prove only our own happiness, and the self that is happy because of independence.",[45,1775,1777],{"id":1776},"ten-years","\"Ten Years\"",[14,1779,1780],{},"Ten years ago, I didn't know you, you didn't belong to me, we were still the same... Right now, I'm listening to Eason Chan's \"Ten Years.\" I know this song has nothing to do with what I'm about to express—it's just the literal meaning. But every time before I write, I always like to find some emotion for myself first...",[14,1782,1783],{},[26,1784],{"alt":28,"src":1785},"/images/shares/my-marathon-decade/407977382f568d6b3caaa72b83fdf85a.jpg",[45,1787,1789],{"id":1788},"never-forget-where-you-came-from","Never Forget Where You Came From",[14,1791,1792],{},"If you ask me now how I fell into this \"pit\" of marathons back then? I truly can't answer. If I must say—it was simply inexplicable!",[14,1794,1795],{},"October 16, 2016, was an ordinary yet special day in my life. Ordinary because a curious attempt wasn't much different from trying other things I'd never touched. Special because it became a profoundly meaningful starting point, the beginning of a path that would take me to another track in life over the next ten years, like the resounding whistle of a ship about to set sail. At that time, I was neither a gear junkie nor an elite runner—just one of the countless ordinary runners. My equipment was simple and plain; the training shoes on my feet were issued by the military, and my running clothes weren't carefully selected like they are now. With longing and curiosity for the marathon, I stood on the starting line of the Nanjing Marathon...",[14,1797,1798],{},[26,1799],{"alt":28,"src":1800},"/images/shares/my-marathon-decade/ced1003d22560ba9e206d3a0bd80bb3b.jpg",[14,1802,1803],{},"Like scrolling through Moments, I clearly remember that the weather that day was terrible—overcast, cold, and humid. When the starting gun fired, the crowd surged like a tide, and I was a lonely leaf in that massive flood. The cheers of spectators along the starting straight rose and fell, but what lingered in my ears was only my own rapid breathing and pounding heartbeat. Although I had developed a love for sports after enlisting, a full marathon seemed as impossible as jumping to reach the ceiling—I had never run farther than 8 kilometers before. In the latter half of the race, each step weighed down my legs, but the defiant refusal to give up only blazed stronger within me. Running \"alone\" on the course, gazing at the endless yet familiar Jiangdong Expressway ahead, every tug at the limit of my stamina was a deep conversation with my inner self. That was a journey belonging to one person; every drop of sweat witnessed my earliest love and persistence for running.",[14,1805,1806],{},"Since then, running was no longer just a training session from my military days, nor merely a pastime in life—it became my unique way of exploring the world. From that year on, I truly couldn't stop running, like every ordinary runner running with passion. Ten years of marathon time has left deep marks on my life. Over this decade, I completed 29 full marathons and 11 half marathons, with footprints in many cities across the country, and last March I was promoted to a China Marathon Majors finisher. Listing so many numbers isn't to emphasize how amazing I am, but to remind myself: never forget where you came from.",[14,1808,1809],{},[26,1810],{"alt":28,"src":1811},"/images/shares/my-marathon-decade/c9d58c9a5ee967b1988c92e719578181.jpg",[45,1813,1815],{"id":1814},"this-is-fog-cityrise-up-all","This Is Fog City—Rise Up, All!",[14,1817,1818],{},"Chongqing—\"Chong\" means reunion, \"qing\" means celebration. I've been to Chongqing several times, and the first time I heard this explanation of the city's name, I loved it very much.",[14,1820,1821],{},"My love and hate for the Chongqing Marathon. The love is simple—reuniting with Chongqing again, running the Chongqing Marathon for the second time, a successful revenge, smoothly breaking three hours for a PB, and taking home the little golden man. The hate is complex—one year ago, no, ten months ago, at the very same starting point, in that same mountain city, between those same two rivers, the Yangtze and the Jialing—the 2025 Chongqing Marathon. Starting from Corral D, chasing time all the way, cramping after the big hill at 36K, ultimately finishing in 3:03 and missing the little golden man. One winter's training was satisfying, but didn't meet expectations—a regretful defeat! Suddenly I thought of this year's Xtep slogan for Chongqing—CQ Expects to Go Further! That's right, 2026, expect what you expect to expect.",[14,1823,1824],{},[26,1825],{"alt":28,"src":1826},"/images/shares/my-marathon-decade/5c7f8efaa9fb89eb7365ca078f32426c.png",[14,1828,1829],{},"Ten thousand horses galloping, running Chongqing, loving Chongqing. In the blink of an eye, it was early 2026. When I once again stood on the starting line of the Chongqing Marathon, this time, the faces around me were no longer all strangers, but a group of like-minded friends. We once ran laps together, clocked in together, and planned various races together. Although the main purpose wasn't the race, but the gathering. At this moment, we stood together on this course that was both familiar and strange to me. Compared to the scene of racing alone ten years ago, the moment of meeting friends at the finish line now seemed especially warm. Together we held up our finisher medals and sub-3 trophies, encouraging each other, sweat and smiles intertwined, becoming the most beautiful memory of this winter. A jianghu after a grand dream awakens—we'll see each other at the peak! CQ city! Rise up!",[45,1831,1833],{"id":1832},"rush-out-your-own-tunnel-of-self-strengthening","Rush Out! Your Own Tunnel of Self-Strengthening!",[14,1835,1836],{},"What impressed me most about this race was that very long tunnel. I call it the Tunnel of Self-Strengthening! Whenever I simply chat with fellow runners about race results, I always like to tell them: if you don't break through that barrier yourself, you'll never get past it! On race day, when I successfully charged through that long tunnel twice, I had a special feeling in an instant—today, I broke through my own Tunnel of Self-Strengthening!",[14,1838,1839],{},"While riding the river-crossing cable car, looking at the converging waters of the two rivers, I calmly thought: if I hadn't cramped on last year's Chongqing Marathon course, if I hadn't been in Corral D, would I have gotten the little golden man? Perhaps, meeting a little later isn't so bad. Just like this cable car right now—although I've been to Chongqing many times, every time I missed the river-crossing cable car I'd longed for, until this time. Some encounters are the best arrangements... Many times, for many races, you don't necessarily need to win the lottery; when we've trained well enough, it will come naturally. Just like what the commander of Team 702 and Xu Sanduo said: \"Between wanting and getting, there are two more words: doing.\"",[14,1841,1842],{},[26,1843],{"alt":28,"src":1844},"/images/shares/my-marathon-decade/0933bbe2428bf204cf99731c1ec1909b.jpg",[45,1846,1848],{"id":1847},"clarity-after-disillusionment","Clarity After Disillusionment",[14,1850,1851],{},"First marathon of the new year, finishing in 2:54:12. This is my finisher medal, my finisher poncho, and my sub-3 trophy. Winter training was halfway through; this was a test of my mid-winter training. After last season ended, I was very clear about where the problems lay, and I carried out targeted training according to plan. To get such a result, I accepted it gladly. From 5:34 to 2:54, drawing a perfect full stop for my first marathon decade.",[14,1853,1854],{},"I thank running; it gave me health. It pulled back the sub-healthy me from ten years ago. It let me know there is a lifestyle called running. Around the end of the year, I saw many runners posting before-and-after comparison photos. Many people truly underwent a transformative change, including me. I thank the marathon, I thank my marathon decade—it took me to see so much of the wonderful world. The places I've been in these years outnumber the total of all the previous decades. The marathon is also a spiritual practice. I don't care if others say it's healthy or not; I don't care if others say I'm fast or slow. Those who talk about marathons all day long, to put it bluntly, just lack the courage to challenge. Your narrow perspective prevents you from embracing scientific training. You'd rather dwell on the occasional collapse on the race course, while turning those who give everything they've got into living object lessons. Yesterday on the course I saw many runners, probably at their limit, dropping out near the finish line. Our finish line must be getting home safely. If you feel your body can't persist, we stop...",[14,1856,1857],{},[26,1858],{"alt":28,"src":1859},"/images/shares/my-marathon-decade/3763c4b2159f5222683be49042f7176c.png",[14,1861,1862],{},"Have you ever wondered when a person can become their true self? Each of us is born unique and irreplaceable. Those who run truly love running; the marathon merely provides everyone an opportunity to prove themselves. And this proof is not for others to see—we prove only our own happiness, and the self that is happy because of independence. Every runner who crosses the finish line is their own hero in this ordinary world...",[45,1864,1866],{"id":1865},"time-passes-the-baton-here","Time Passes the Baton Here",[14,1868,1869],{},"So 2016 was already ten years ago! Ten years is but a brief moment in the long river of life, yet it's enough to let a seed of love for running take root, sprout, and grow into a lush forest. Looking back at these ten years, from running alone to running shoulder-to-shoulder with a group today, every step witnesses the power of persistence, and every journey interprets the value of dreams.",[14,1871,1872],{},[26,1873],{"alt":28,"src":1874},"/images/shares/my-marathon-decade/3ae1ea0493b178063a90d3b1b558de94.jpg",[14,1876,1877],{},"In the future, there are countless more decades waiting for us. I look forward to continuing to run with this group of like-minded friends, to explore more unknown courses... More importantly, running really isn't a boring sport. If you haven't yet felt the joy of running, you can start by watching a running race, feeling the passion and energy of running from a spectator's perspective. If destiny undergoes tremendous change through unintentional choices, it is fate; but within this fate, life is also like a marathon, full of hardships and difficulties. It doesn't care about momentary bursts, but about persistence along the way. As long as you're willing to take the first step, every future step will be full of surprises. And I will look forward to the next decade of running, and more decades...",[45,1879,1881],{"id":1880},"final-words","Final Words",[14,1883,1884],{},"2016–2026. Thank you to the me of ten years ago for choosing the sport of marathon, and thank the marathon for choosing me... See you in the next decade!",[14,1886,1887],{},[26,1888],{"alt":28,"src":1889},"/images/shares/my-marathon-decade/e5261a0b824157d684e03bcc997b1db8.jpg",{"title":162,"searchDepth":163,"depth":163,"links":1891},[1892,1893,1894,1895,1896,1897,1898],{"id":1776,"depth":163,"text":1777},{"id":1788,"depth":163,"text":1789},{"id":1814,"depth":163,"text":1815},{"id":1832,"depth":163,"text":1833},{"id":1847,"depth":163,"text":1848},{"id":1865,"depth":163,"text":1866},{"id":1880,"depth":163,"text":1881},"From the 2016 Nanjing Marathon to the 2026 Chongqing Marathon, this 10-year running memoir traces growth, identity, and the meaning of staying with the sport.",{"coverImage":1785,"slug":1901,"translationKey":1901,"locale":175,"category":528,"date":1902,"readTime":1903,"author":1904,"tags":1905,"keywords":1909,"source":1919,"races":1920},"my-marathon-decade","2026-04-16",9,{"name":869,"avatar":162},[537,1906,1907,1908],"Marathon Decade","Sub-3 Targeted Training","Sub-Health",[1910,1911,1912,1913,1914,1915,1916,537,1917,1918],"Starting Line","Military Service","Exploring the World","Full Marathon","Half Marathon","Running Footprints","China Marathon Majors","Finisher Poncho","Sub-3","https://mp.weixin.qq.com/s/-ZwaBEJdeh8OAbqvrnnDJw",[549,1921,887],"nanjing-marathon","/shares/en/my-marathon-decade",{"title":1766,"description":1899},"shares/en/my-marathon-decade","r-f4gxHv1A5j_vXzhT_v1r3jNs8rDxZFei6Oj6b4poY",{"id":1927,"title":1928,"body":1929,"description":2089,"extension":172,"meta":2090,"navigation":204,"path":2113,"seo":2114,"stem":2115,"__hash__":2116},"stories/shares/en/439-to-sub3-and-village-to-985.md","From 4:39 to 2:59, From a Poor Mountain Village to the 985 University Podium: My Dual Marathon Journey",{"type":8,"value":1930,"toc":2079},[1931,1936,1940,1943,1946,1951,1955,1958,1961,1964,1969,1973,1976,1981,1985,1988,1991,1996,2001,2005,2008,2011,2016,2021,2026,2030,2033,2036,2039,2044,2048,2051,2054,2057,2060,2063,2067,2070,2073,2076],[11,1932,1933],{},[14,1934,1935],{},"From 4 hours 39 minutes to 2 hours 59 minutes, from a mountain village in western China to a university podium—it took me six years to run two different marathons. One was on the road, fighting cramps, exhaustion, and limits with every step, gradually shortening the finish time. The other was in life, running from textbooks under a kerosene lamp to the podium of the academic hall, inch by inch expanding the boundaries of life. This ever-flowing river of history records not just the improvement in pace and the changes in courses, but also how an ordinary person, through the simplest persistence, completed a dual transcendence of self through running and seeking. When you open these words years from now, may they not only bring you the warmth of the marathon course, but also give you the courage to keep running forward—whether on the course or in life. Because true victory is never about defeating others, but about constantly surpassing the person you were yesterday. — Text & Images: Xiao Haijun",[45,1937,1939],{"id":1938},"i-starting-point-a-first-marathon-of-stumbling-and-crawling","I. Starting Point: A First Marathon of Stumbling and Crawling",[14,1941,1942],{},"November 29, 2020, Chengdu Marathon. In my sixth year of fitness, I decided to step out of my comfort zone and try more diverse forms of exercise.",[14,1944,1945],{},"Running, due to its lack of venue restrictions, naturally became my first choice. At first I only ran 2 to 5 kilometers, occasionally trying 10K. It wasn't until ten days before my first marathon that I truly began to接触 \"long distance\" training. At the time, my monthly mileage was less than 60 kilometers, and I naively thought that 42.195 kilometers was just two half marathons added together. The result: at 18K in the Chengdu Marathon, both legs cramped, and I struggled the whole way. 4:39:59—like dragging half a corpse across the finish line. Completing safely after only ten days of preparation was already not easy. My kneecap hurt for a month. I swore: \"I'll never run a full marathon again.\"",[14,1947,1948],{},[26,1949],{"alt":28,"src":1950},"/images/shares/439-to-sub3-and-village-to-985/2825d0bc93deeaaafba65c6398fa1d5d.jpg",[45,1952,1954],{"id":1953},"ii-the-spark-a-flame-of-dissatisfaction","II. The Spark: A Flame of Dissatisfaction",[14,1956,1957],{},"The oath was quickly replaced by a flame of dissatisfaction in my heart.",[14,1959,1960],{},"The 2021 Chengdu Marathon lottery win was canceled due to COVID-19; in 2022, the city lockdown almost stopped my running completely... But the desire to run never went out.",[14,1962,1963],{},"In 2023, after two months of hasty preparation, I once again stood on the Chengdu Marathon course in October, finishing in 4:15. Although I still cramped, a thought quietly sprouted at this moment: \"I want to run marathons in other cities, to travel across the great rivers and mountains of my motherland through marathons.\"",[14,1965,1966],{},[26,1967],{"alt":28,"src":1968},"/images/shares/439-to-sub3-and-village-to-985/5558d2fb4f75c3f014cc8b98dde37dbc.jpg",[45,1970,1972],{"id":1971},"iii-breakthrough-the-first-ray-of-light","III. Breakthrough: The First Ray of Light",[14,1974,1975],{},"At the 2023 Shenzhen Marathon, I prepared seriously for one month, and my mileage first exceeded 253 kilometers. When I crossed the finish line, the time stopped at 3:40—no cramps throughout, a 35-minute PB. Only at that moment did I truly believe: I can run farther, faster.",[14,1977,1978],{},[26,1979],{"alt":28,"src":1980},"/images/shares/439-to-sub3-and-village-to-985/70b8f62a4994fd9cca3967605a2ef647.jpg",[45,1982,1984],{"id":1983},"iv-the-journey-measuring-china-with-footsteps","IV. The Journey: Measuring China with Footsteps",[14,1986,1987],{},"In 2024, I embarked on a \"National Marathon Tour\": Lanzhou, Yinchuan, Liupanshui, Taiyuan, Xi'an, Nanning, Kunming... At the Xi'an Marathon, 3:20:27, a PB of nearly 20 minutes.",[14,1989,1990],{},"My dream began to burn: I want to break 3:10 and touch the threshold of \"mass elite.\"",[14,1992,1993],{},[26,1994],{"alt":28,"src":1995},"/images/shares/439-to-sub3-and-village-to-985/6acd5710471b5b511933f45661e57ea7.jpg",[14,1997,1998],{},[26,1999],{"alt":28,"src":2000},"/images/shares/439-to-sub3-and-village-to-985/db33b7805e255e4c512accbdbd1f593e.jpg",[45,2002,2004],{"id":2003},"v-advancement-the-prelude-to-breaking-three-hours","V. Advancement: The Prelude to Breaking Three Hours",[14,2006,2007],{},"In 2025, the running footsteps never stopped. Nine full marathons + five half marathons for the year. More importantly, starting from July, every weekend at 4 a.m., without fail, I would drive 10 kilometers to the Qinglong Lake Wetland Park for morning training.",[14,2009,2010],{},"Monthly mileage stabilized above 300 kilometers, laying a solid foundation for the body. This year, my results settled amid fluctuations. At my second Xi'an Marathon, 3:07:14—the 3:10 goal achieved! And the breakthrough in the half marathon was like a ray of dawn: from 1:29 at Changjiahui in early November, to 1:26 at Meishan Dongpo, to 1:24 at Ya'an by year-end... I knew the timing for a sub-3 was drawing near.",[14,2012,2013],{},[26,2014],{"alt":28,"src":2015},"/images/shares/439-to-sub3-and-village-to-985/3f26ff2b4d8cc886b06a946281df972c.jpg",[14,2017,2018],{},[26,2019],{"alt":28,"src":2020},"/images/shares/439-to-sub3-and-village-to-985/b99bada94b668bfdcb186b88ebdab9c6.jpg",[14,2022,2023],{},[26,2024],{"alt":28,"src":2025},"/images/shares/439-to-sub3-and-village-to-985/7b82bf20416a87431f8f364ac96e98b5.jpg",[45,2027,2029],{"id":2028},"vi-fulfilling-the-dream-calmly-reaching-the-mountain-and-sea","VI. Fulfilling the Dream: Calmly Reaching the Mountain and Sea",[14,2031,2032],{},"January 2026, Xiamen Marathon.",[14,2034,2035],{},"I had imagined the scene of breaking three hours countless times: perhaps I would burst into tears, perhaps I would shout, perhaps I would kneel down and kiss the timing mat. But when I truly crossed the finish line and saw the number \"2:59:45\" on the arch timer, my heart was exceptionally calm.",[14,2037,2038],{},"Turns out the most turbulent waves had already silently washed over the riverbed of life during those six years of running.",[14,2040,2041],{},[26,2042],{"alt":28,"src":2043},"/images/shares/439-to-sub3-and-village-to-985/51ae29bbb8c333452c41ef6d8e75f147.jpg",[45,2045,2047],{"id":2046},"the-other-course-from-poverty-stricken-mountain-village-to-university-podium","The Other Course · From Poverty-Stricken Mountain Village to University Podium",[14,2049,2050],{},"Before running, I had already won another, much longer marathon.",[14,2052,2053],{},"I come from a poor mountain village so obscure it's hard to find on a map—Lingtai, Gansu. The clearest memories of my childhood are the rugged mountain roads and my parents' sighs as they worried about tuition fees.",[14,2055,2056],{},"Studying was the only visible way out. Relying on my parents' scraping together and my persistence under the kerosene lamp late into the night, I step by step \"ran\" from the village primary school to the county middle school, and then \"ran\" to the halls of a 985 university.",[14,2058,2059],{},"Six years for a Ph.D., the days and nights spent in the lab, stacks of X-ray films, papers that were overturned and rewritten—that was a lonely endurance race with no audience and no applause.",[14,2061,2062],{},"When I finally stood on the podium of the 985 university, looking at the young eyes below, I knew—the true marathon of life has never been limited to the course.",[45,2064,2066],{"id":2065},"vii-the-finish-line-a-new-starting-point","VII. The Finish Line? A New Starting Point",[14,2068,2069],{},"From the first marathon of cramping and struggling, to the journey across the nation; from the oath of \"never running again\" to the courage of \"let me try.\" From a child in a poor mountain village to a teacher on the university podium; these two seemingly parallel courses ultimately converged at the same finish line: persistence is the only shortcut; breakthrough is the only answer. Six years, not just a sub-3, but a reconciliation with oneself, a moment of growth.",[14,2071,2072],{},"Gratitude to all the companions along this road. There is so much to be thankful for: thank you to that never-give-up self who won't stop until it's done; thank you to the brothers of the Sichuan University Panda Running Club, who took me through one grueling intensity training after another; thank you to the comrades of the Love Elite Sub-3 Running Club from all corners of the country, for the endless encouragement sent from afar; thank you to the partners of the Qinglong Lake Wild Wolf Running Club, for the warm companionship in the morning light through all four seasons. It is you who made this lonely expedition full of warmth and strength.",[14,2074,2075],{},"What the marathon has taught me has never been how to run faster, but how to move forward more resolutely—even if you fall, you must get up toward the light. If there is a dream worth chasing with years, it must be constantly surpassing the person you were yesterday.",[14,2077,2078],{},"Breaking three hours is a milestone, not a finish line. The mountains are high and the seas are wide—see you on the road.",{"title":162,"searchDepth":163,"depth":163,"links":2080},[2081,2082,2083,2084,2085,2086,2087,2088],{"id":1938,"depth":163,"text":1939},{"id":1953,"depth":163,"text":1954},{"id":1971,"depth":163,"text":1972},{"id":1983,"depth":163,"text":1984},{"id":2003,"depth":163,"text":2004},{"id":2028,"depth":163,"text":2029},{"id":2046,"depth":163,"text":2047},{"id":2065,"depth":163,"text":2066},"A true story of dual transformation: one runner cuts his marathon from 4:39 to 2:59 while rising from a poor mountain village to a 985 university podium.",{"coverImage":1950,"slug":2091,"translationKey":2091,"locale":175,"category":528,"date":2092,"readTime":1743,"author":2093,"tags":2094,"keywords":2099,"source":2106,"races":2107},"439-to-sub3-and-village-to-985","2026-04-12",{"name":869,"avatar":162},[2095,2096,2097,2098],"From Fitness to Marathon","Running and Traveling","Xiamen Marathon Sub-3","COVID-19",[2100,882,2101,538,881,2102,2103,2104,2105],"Fitness","Marathon Travel","Lanzhou Marathon","Xi'an Marathon","Mass Elite","Qinglong Lake Wetland Park","https://mp.weixin.qq.com/s/v-cATRThwB2vGFLfWSpy_g",[2108,2109,2110,889,2111,2112,550],"chengdu-marathon","shenzhen-marathon","lanzhou-marathon","xi-an-marathon","kunming-marathon","/shares/en/439-to-sub3-and-village-to-985",{"title":1928,"description":2089},"shares/en/439-to-sub3-and-village-to-985","tOZMSgj5xbAknkSXef5uDfYrfNNkHrashIL4ToNhz6w",{"id":2118,"title":2119,"body":2120,"description":2753,"extension":172,"meta":2754,"navigation":204,"path":2771,"seo":2772,"stem":2773,"__hash__":2774},"stories/shares/en/first-marathon-guide.md","First Marathon Completion Guide: From Zero to Your First 42.195K",{"type":8,"value":2121,"toc":2726},[2122,2127,2132,2135,2139,2142,2146,2149,2163,2167,2170,2185,2189,2196,2200,2203,2222,2225,2236,2240,2243,2254,2321,2325,2328,2338,2345,2349,2352,2357,2368,2372,2376,2383,2388,2402,2407,2415,2419,2437,2441,2445,2452,2466,2470,2475,2486,2491,2551,2555,2559,2562,2576,2580,2583,2588,2599,2603,2608,2619,2624,2635,2639,2642,2647,2658,2663,2709,2713,2716,2719,2721],[11,2123,2124],{},[14,2125,2126],{},"Completing your first marathon is an unforgettable journey. Regardless of the final time, being able to stand at the start line and persist to the finish is a victory in itself. Remember, the marathon is not the finish line, but a new beginning. May you find your own rhythm in the run and enjoy the scenery of every step.",[14,2128,2129],{},[26,2130],{"alt":878,"src":2131},"https://images.unsplash.com/photo-1476480862126-209bfaa8edc8?w=1200&h=600&fit=crop",[14,2133,2134],{},"Completing your first marathon is the dream of many runners. This article provides a comprehensive first-marathon guide covering training plans, gear selection, and race-day strategy.",[45,2136,2138],{"id":2137},"why-run-a-marathon","Why Run a Marathon",[14,2140,2141],{},"A marathon is not just a sport, but an attitude toward life. The 42.195-kilometer distance tests not only physical fitness, but also willpower and execution.",[301,2143,2145],{"id":2144},"physical-health-benefits","Physical Health Benefits",[14,2147,2148],{},"Regular marathon training can:",[944,2150,2151,2154,2157,2160],{},[947,2152,2153],{},"Significantly improve cardiopulmonary function",[947,2155,2156],{},"Enhance lower limb muscle strength",[947,2158,2159],{},"Improve metabolic levels",[947,2161,2162],{},"Reduce cardiovascular disease risk",[301,2164,2166],{"id":2165},"mental-gains","Mental Gains",[14,2168,2169],{},"The persistence during marathon training can cultivate:",[2171,2172,2173,2176,2179,2182],"ol",{},[947,2174,2175],{},"Self-discipline habits",[947,2177,2178],{},"Goal management skills",[947,2180,2181],{},"Stress resistance",[947,2183,2184],{},"Sense of achievement and self-confidence",[45,2186,2188],{"id":2187},"training-cycle-planning","Training Cycle Planning",[14,2190,2191,2192,2195],{},"For first-time marathoners, the recommended preparation period is ",[231,2193,2194],{},"16–20 weeks",". This duration allows the body to fully adapt to the training volume without becoming bored from too long a preparation.",[301,2197,2199],{"id":2198},"base-phase-weeks-14","Base Phase (Weeks 1–4)",[14,2201,2202],{},"The goal of the base phase is to establish running habits and let the body adapt to regular training.",[14,2204,2205,2208,2209,2212,2215,2216,2218,2221],{},[231,2206,2207],{},"Weekly mileage",": 20–30 km",[2210,2211],"br",{},[231,2213,2214],{},"Single run distance",": 5–8 km",[2210,2217],{},[231,2219,2220],{},"Training frequency",": 3–4 times per week",[14,2223,2224],{},"The focus of this phase is:",[944,2226,2227,2230,2233],{},[947,2228,2229],{},"Establishing a fixed running schedule",[947,2231,2232],{},"Learning correct running form",[947,2234,2235],{},"Building basic aerobic capacity",[301,2237,2239],{"id":2238},"build-phase-weeks-512","Build Phase (Weeks 5–12)",[14,2241,2242],{},"The build phase requires gradually increasing mileage and introducing diverse training content.",[14,2244,2245,2247,2248,2250,2253],{},[231,2246,2207],{},": 30–50 km",[2210,2249],{},[231,2251,2252],{},"Training content",":",[2255,2256,2257,2275],"table",{},[2258,2259,2260],"thead",{},[2261,2262,2263,2267,2270,2273],"tr",{},[2264,2265,2266],"th",{},"Training Type",[2264,2268,2269],{},"Frequency",[2264,2271,2272],{},"Distance",[2264,2274,1755],{},[2276,2277,2278,2293,2307],"tbody",{},[2261,2279,2280,2284,2287,2290],{},[2281,2282,2283],"td",{},"Easy Run",[2281,2285,2286],{},"3x/week",[2281,2288,2289],{},"8–10 km",[2281,2291,2292],{},"60–90 sec slower than goal pace",[2261,2294,2295,2298,2301,2304],{},[2281,2296,2297],{},"Long Run",[2281,2299,2300],{},"1x/week",[2281,2302,2303],{},"15–25 km",[2281,2305,2306],{},"30–60 sec slower than goal pace",[2261,2308,2309,2312,2315,2318],{},[2281,2310,2311],{},"Tempo Run",[2281,2313,2314],{},"1x/2 weeks",[2281,2316,2317],{},"6–8 km",[2281,2319,2320],{},"Goal pace",[301,2322,2324],{"id":2323},"peak-phase-weeks-1316","Peak Phase (Weeks 13–16)",[14,2326,2327],{},"The peak phase is the highest point of training volume and the period of best physical condition.",[14,2329,2330,2332,2333,2335,2337],{},[231,2331,2207],{},": 50–60 km",[2210,2334],{},[231,2336,1236],{},": Reach 30–35 km",[14,2339,2340,2341,2344],{},"During this phase, conduct one ",[231,2342,2343],{},"mock race",", completing over 30 km at race pace to test training results.",[301,2346,2348],{"id":2347},"taper-phase-weeks-1718","Taper Phase (Weeks 17–18)",[14,2350,2351],{},"Begin reducing volume 2–3 weeks before the race to allow full recovery.",[14,2353,2354,2253],{},[231,2355,2356],{},"Taper principles",[944,2358,2359,2362,2365],{},[947,2360,2361],{},"Reduce weekly mileage by 20–25% each week",[947,2363,2364],{},"Maintain training frequency, reduce single-run distance",[947,2366,2367],{},"Complete the last long run 14 days before the race",[45,2369,2371],{"id":2370},"gear-selection-advice","Gear Selection Advice",[301,2373,2375],{"id":2374},"running-shoes","Running Shoes",[14,2377,2378,2379,2382],{},"The core principle for first-time marathoners choosing shoes is ",[231,2380,2381],{},"comfort first",".",[14,2384,2385,2253],{},[231,2386,2387],{},"Selection points",[2171,2389,2390,2393,2396,2399],{},[947,2391,2392],{},"Shoe size: half to one size larger than usual",[947,2394,2395],{},"Sufficient toe box space for free toe movement",[947,2397,2398],{},"Midsole cushioning: moderate, neither too soft nor too hard",[947,2400,2401],{},"Good breathability",[14,2403,2404,2253],{},[231,2405,2406],{},"Recommended types",[944,2408,2409,2412],{},[947,2410,2411],{},"Cushioned shoes (suitable for most runners)",[947,2413,2414],{},"Stability shoes (suitable for low arches or overpronators)",[301,2416,2418],{"id":2417},"clothing","Clothing",[14,2420,2421,2424,2425,2428,2429,2432,2433,2436],{},[231,2422,2423],{},"Top",": Choose quick-dry fabric, avoid cotton\n",[231,2426,2427],{},"Shorts",": Lined athletic shorts to reduce chafing\n",[231,2430,2431],{},"Socks",": Professional running socks to reduce blisters\n",[231,2434,2435],{},"Accessories",": Visor, sports watch, waist pack",[45,2438,2440],{"id":2439},"race-day-strategy","Race-Day Strategy",[301,2442,2444],{"id":2443},"pace-control","Pace Control",[14,2446,2447,2448,2451],{},"The most common mistake for first-time marathoners is starting too fast. A ",[231,2449,2450],{},"negative split"," strategy is recommended:",[944,2453,2454,2457,2460,2463],{},[947,2455,2456],{},"First 5K: 10–15 sec slower than goal pace",[947,2458,2459],{},"5K–30K: Maintain goal pace",[947,2461,2462],{},"30K–35K: Adjust based on how you feel",[947,2464,2465],{},"Final 7K: Accelerate if you have energy left",[301,2467,2469],{"id":2468},"fueling-strategy","Fueling Strategy",[14,2471,2472,2253],{},[231,2473,2474],{},"Pre-race",[944,2476,2477,2480,2483],{},[947,2478,2479],{},"3 hours before: Eat a high-carbohydrate breakfast",[947,2481,2482],{},"1 hour before: Stop eating",[947,2484,2485],{},"30 minutes before: Drink 200–300 ml of sports drink",[14,2487,2488,2253],{},[231,2489,2490],{},"During the race",[2255,2492,2493,2503],{},[2258,2494,2495],{},[2261,2496,2497,2500],{},[2264,2498,2499],{},"Timepoint",[2264,2501,2502],{},"Fueling Content",[2276,2504,2505,2513,2521,2528,2536,2543],{},[2261,2506,2507,2510],{},[2281,2508,2509],{},"Before start",[2281,2511,2512],{},"1 energy gel",[2261,2514,2515,2518],{},[2281,2516,2517],{},"Every 5K",[2281,2519,2520],{},"Hydrate at aid stations",[2261,2522,2523,2526],{},[2281,2524,2525],{},"10K",[2281,2527,2512],{},[2261,2529,2530,2533],{},[2281,2531,2532],{},"20K",[2281,2534,2535],{},"1 energy gel + salt tablets",[2261,2537,2538,2541],{},[2281,2539,2540],{},"30K",[2281,2542,2535],{},[2261,2544,2545,2548],{},[2281,2546,2547],{},"35K",[2281,2549,2550],{},"1 energy gel (optional)",[45,2552,2554],{"id":2553},"common-questions","Common Questions",[301,2556,2558],{"id":2557},"what-to-do-if-cramps-occur-during-the-race","What to do if cramps occur during the race?",[14,2560,2561],{},"Cramps are usually caused by electrolyte imbalance or muscle fatigue. Treatment:",[2171,2563,2564,2567,2570,2573],{},[947,2565,2566],{},"Slow down immediately, don't stop",[947,2568,2569],{},"Replenish electrolyte-containing sports drink",[947,2571,2572],{},"Gently stretch the cramped area",[947,2574,2575],{},"Adjust pace and reduce intensity",[301,2577,2579],{"id":2578},"how-to-avoid-hitting-the-wall","How to avoid hitting the wall?",[14,2581,2582],{},"\"Hitting the wall\" usually occurs at 30–35 km due to glycogen depletion.",[14,2584,2585,2253],{},[231,2586,2587],{},"Prevention measures",[944,2589,2590,2593,2596],{},[947,2591,2592],{},"Fully carb-load before the race",[947,2594,2595],{},"Take energy gels on schedule during the race",[947,2597,2598],{},"Don't start too fast; maintain aerobic heart rate",[301,2600,2602],{"id":2601},"how-to-arrange-the-week-before-the-race","How to arrange the week before the race?",[14,2604,2605,2253],{},[231,2606,2607],{},"Diet",[944,2609,2610,2613,2616],{},[947,2611,2612],{},"3 days before: Normal diet, slightly increase carb ratio",[947,2614,2615],{},"2 days before: High-carb diet, 70% of total calories",[947,2617,2618],{},"1 day before: Light and easy to digest; avoid trying new foods",[14,2620,2621,2253],{},[231,2622,2623],{},"Training",[944,2625,2626,2629,2632],{},[947,2627,2628],{},"7 days before: Last moderate-intensity session (8–10 km)",[947,2630,2631],{},"3 days before: Easy run 3–5 km to maintain condition",[947,2633,2634],{},"1 day before: Rest or walk",[45,2636,2638],{"id":2637},"post-race-recovery","Post-Race Recovery",[14,2640,2641],{},"After completing your first marathon, the body needs adequate recovery time.",[14,2643,2644,2253],{},[231,2645,2646],{},"Immediately after the race",[944,2648,2649,2652,2655],{},[947,2650,2651],{},"Walk slowly for 10–15 minutes after finishing",[947,2653,2654],{},"Change into dry clothes to avoid catching cold",[947,2656,2657],{},"Replenish carbohydrates and protein within 30 minutes",[14,2659,2660,2253],{},[231,2661,2662],{},"First week after the race",[2255,2664,2665,2675],{},[2258,2666,2667],{},[2261,2668,2669,2672],{},[2264,2670,2671],{},"Day",[2264,2673,2674],{},"Recovery Activity",[2276,2676,2677,2685,2693,2701],{},[2261,2678,2679,2682],{},[2281,2680,2681],{},"Day 1",[2281,2683,2684],{},"Complete rest, light stretching",[2261,2686,2687,2690],{},[2281,2688,2689],{},"Days 2–3",[2281,2691,2692],{},"Walking or swimming",[2261,2694,2695,2698],{},[2281,2696,2697],{},"Days 4–5",[2281,2699,2700],{},"Easy run 3–5 km",[2261,2702,2703,2706],{},[2281,2704,2705],{},"Days 6–7",[2281,2707,2708],{},"Resume easy jogging based on how you feel",[45,2710,2712],{"id":2711},"conclusion","Conclusion",[14,2714,2715],{},"Completing your first marathon is an unforgettable journey. Regardless of the final time, being able to stand at the start line and persist to the finish is a victory in itself.",[14,2717,2718],{},"Remember, the marathon is not the finish line, but a new beginning. May you find your own rhythm in the run and enjoy the scenery of every step.",[912,2720],{},[14,2722,2723],{},[226,2724,2725],{},"This article is for training reference only. Please adjust specific training plans according to your personal physical condition. If you feel unwell, please consult a professional coach or doctor promptly.",{"title":162,"searchDepth":163,"depth":163,"links":2727},[2728,2732,2738,2742,2746,2751,2752],{"id":2137,"depth":163,"text":2138,"children":2729},[2730,2731],{"id":2144,"depth":519,"text":2145},{"id":2165,"depth":519,"text":2166},{"id":2187,"depth":163,"text":2188,"children":2733},[2734,2735,2736,2737],{"id":2198,"depth":519,"text":2199},{"id":2238,"depth":519,"text":2239},{"id":2323,"depth":519,"text":2324},{"id":2347,"depth":519,"text":2348},{"id":2370,"depth":163,"text":2371,"children":2739},[2740,2741],{"id":2374,"depth":519,"text":2375},{"id":2417,"depth":519,"text":2418},{"id":2439,"depth":163,"text":2440,"children":2743},[2744,2745],{"id":2443,"depth":519,"text":2444},{"id":2468,"depth":519,"text":2469},{"id":2553,"depth":163,"text":2554,"children":2747},[2748,2749,2750],{"id":2557,"depth":519,"text":2558},{"id":2578,"depth":519,"text":2579},{"id":2601,"depth":519,"text":2602},{"id":2637,"depth":163,"text":2638},{"id":2711,"depth":163,"text":2712},"A practical beginner guide to your first marathon, covering training plans, gear, pacing, fueling, and race-day strategy for a confident finish.",{"coverImage":2131,"slug":2755,"translationKey":2755,"locale":175,"category":2756,"date":2757,"readTime":178,"author":2758,"tags":2761,"keywords":2765},"first-marathon-guide","Training Guide","2026-04-10",{"name":2759,"avatar":2760},"MARASOON Editorial Team","https://api.dicebear.com/7.x/avataaars/svg?seed=editor",[882,2762,2763,2764],"First Marathon","Training Plan","Running Guide",[882,2763,2766,2767,2768,2769,2770],"Gear Selection","Race Strategy","First Marathon Guide","Training Cycle","Running Habits","/shares/en/first-marathon-guide",{"title":2119,"description":2753},"shares/en/first-marathon-guide","DWQH9BbfnCfu3tlMeQQrHC9u82hMrr5yxK-UUePYP38",{"id":2776,"title":2777,"body":2778,"description":2936,"extension":172,"meta":2937,"navigation":204,"path":2957,"seo":2958,"stem":2959,"__hash__":2960},"stories/shares/en/reflections-on-training.md","Reflections of a Seasoned Runner",{"type":8,"value":2779,"toc":2926},[2780,2785,2791,2794,2797,2801,2804,2807,2810,2815,2819,2823,2826,2832,2835,2839,2842,2845,2848,2852,2855,2869,2872,2876,2879,2911,2915,2918,2923],[11,2781,2782],{},[14,2783,2784],{},"In this age of information overload, we rarely have time to truly be alone. Messages on our phones, social media updates, and work emails are constantly vying for our attention. Running has given me an opportunity to step away from the noise. For one hour, there is no phone, no conversation, no tasks—just myself and the road beneath my feet. This solitude has taught me to listen to my inner voice, to sort through scattered thoughts, and to rediscover the center of my life.",[14,2786,2787],{},[26,2788],{"alt":2789,"src":2790},"Running Time","https://images.unsplash.com/photo-1552674605-db6ffd4facb5?w=1200&h=600&fit=crop",[14,2792,2793],{},"The first time I put on a pair of running shoes, it was to get rid of a beer belly. I had just turned thirty, and the fatty liver and high uric acid on my medical report made me realize that if I didn't change, my body was about to flash a red alert.",[14,2795,2796],{},"Ten years later, running is no longer about losing weight. It has become an indispensable part of my life, as natural as eating and sleeping.",[45,2798,2800],{"id":2799},"from-pain-to-pleasure","From Pain to Pleasure",[14,2802,2803],{},"When I first started running, even three kilometers felt like torture. Gasping for breath, heavy legs, and only one thought in my mind: \"Why am I torturing myself like this?\"",[14,2805,2806],{},"But I stuck with it. Not because I had superhuman willpower, but because I found a wonderful sense of rhythm in running.",[14,2808,2809],{},"When breathing and footsteps gradually synchronize, when physical exhaustion is replaced by the euphoria of endorphins, and when the city scenery slowly unfolds beside you—I began to understand why some people fall in love with this sport.",[11,2811,2812],{},[14,2813,2814],{},"Running is not an escape from life, but a better way to step into it.",[45,2816,2818],{"id":2817},"three-things-running-has-taught-me","Three Things Running Has Taught Me",[301,2820,2822],{"id":2821},"_1-slow-down-to-go-faster","1. Slow Down to Go Faster",[14,2824,2825],{},"The most common mistake new runners make is rushing for quick results. They want to run the farthest distance in the shortest time, and the result is often injury, burnout, and quitting.",[14,2827,2828,2829],{},"Running has taught me: ",[231,2830,2831],{},"Truly important things require time to settle.",[14,2833,2834],{},"Improving fitness, strengthening muscles, and enhancing cardiovascular function—these changes don't happen overnight. But if you persist a little every day, when you look back after a year, you will find that you have come a long way.",[301,2836,2838],{"id":2837},"_2-solitude-is-a-skill","2. Solitude Is a Skill",[14,2840,2841],{},"In this age of information overload, we rarely have time to truly be alone. Messages on our phones, social media updates, and work emails are constantly vying for our attention.",[14,2843,2844],{},"Running has given me an opportunity to step away from the noise. For one hour, there is no phone, no conversation, no tasks—just myself and the road beneath my feet.",[14,2846,2847],{},"This solitude has taught me to listen to my inner voice, to sort through scattered thoughts, and to rediscover the center of my life.",[301,2849,2851],{"id":2850},"_3-the-journey-matters-more-than-the-result","3. The Journey Matters More Than the Result",[14,2853,2854],{},"When participating in a marathon, everyone focuses on their finish time. But after running more than a dozen marathons, I've found that what I remember most isn't my PB (personal best), but those moments on the course:",[944,2856,2857,2860,2863,2866],{},[947,2858,2859],{},"The enthusiastic cheers from volunteers at the early morning start",[947,2861,2862],{},"An energy gel handed to me by a fellow runner I'd never met",[947,2864,2865],{},"A cup of warm water offered by a spectator when I hit the wall",[947,2867,2868],{},"The hugs from family and friends as I crossed the finish line",[14,2870,2871],{},"These are the true meaning of running.",[45,2873,2875],{"id":2874},"advice-for-new-runners","Advice for New Runners",[14,2877,2878],{},"If you are just starting to run, or are hesitating about whether to begin, I want to say to you:",[2171,2880,2881,2887,2893,2899,2905],{},[947,2882,2883,2886],{},[231,2884,2885],{},"Don't compare yourself to others"," — Everyone starts at a different point and has a different pace",[947,2888,2889,2892],{},[231,2890,2891],{},"Enjoy every outing"," — Even if you only run one kilometer, it's better than sitting on the couch",[947,2894,2895,2898],{},[231,2896,2897],{},"Invest in a good pair of shoes"," — This is the most basic protection for your body",[947,2900,2901,2904],{},[231,2902,2903],{},"Find a running partner"," — Having company makes the journey more enjoyable",[947,2906,2907,2910],{},[231,2908,2909],{},"Record your progress"," — When you look back, you'll be amazed at how much you've changed",[45,2912,2914],{"id":2913},"a-final-word","A Final Word",[14,2916,2917],{},"Ten years of running, and my total mileage has exceeded twenty thousand kilometers. That number sounds staggering, but broken down to each day, it's only about five or six kilometers.",[14,2919,2920],{},[231,2921,2922],{},"Greatness comes from the ordinary; miracles come from persistence.",[14,2924,2925],{},"I hope every one of you who laces up your running shoes can find your own answers in the run.",{"title":162,"searchDepth":163,"depth":163,"links":2927},[2928,2929,2934,2935],{"id":2799,"depth":163,"text":2800},{"id":2817,"depth":163,"text":2818,"children":2930},[2931,2932,2933],{"id":2821,"depth":519,"text":2822},{"id":2837,"depth":519,"text":2838},{"id":2850,"depth":519,"text":2851},{"id":2874,"depth":163,"text":2875},{"id":2913,"depth":163,"text":2914},"From weight loss to a lasting lifestyle, this 10-year running reflection explores rhythm, solitude, and how consistent running reshapes both body and mindset.",{"coverImage":2790,"slug":2938,"translationKey":2938,"locale":175,"category":528,"date":2939,"readTime":2940,"author":2941,"tags":2944,"keywords":2948},"reflections-on-training","2026-04-08",8,{"name":2942,"avatar":2943},"Old Horse Knows the Way","https://api.dicebear.com/7.x/avataaars/svg?seed=laoma",[2945,2946,2947],"Running Reflections","Lifestyle","Personal Growth",[2949,2950,2946,2951,2952,2953,2954,2955,2956],"Beer Belly","Weight Loss","Willpower","Rhythm","Endorphins","Solitude","Personal Best","Total Mileage","/shares/en/reflections-on-training",{"title":2777,"description":2936},"shares/en/reflections-on-training","gqSn4_dK3ZLzW9XftYYDTPlzLypGp-lS5r3EsyPj_-k",1790236657528]