[{"data":1,"prerenderedAt":1283},["ShallowReactive",2],{"share-detail-en-reflections-on-running-from-a-experienced-runner":3},{"story":4,"related":450,"translations":895},{"id":5,"title":6,"body":7,"description":420,"extension":421,"meta":422,"navigation":445,"path":446,"seo":447,"stem":448,"__hash__":449},"stories/shares/en/reflections-on-running-from-a-experienced-runner.md","Reflections on Running from an Experienced Runner",{"type":8,"value":9,"toc":391},"minimark",[10,21,24,27,34,40,43,48,51,54,57,60,70,73,84,88,93,96,99,103,106,109,112,115,119,122,125,128,132,135,138,141,144,147,151,155,158,161,164,167,171,174,177,181,184,187,194,197,201,204,207,210,214,217,220,224,227,230,233,237,240,243,246,249,252,256,262,265,271,274,277,280,283,286,292,295,298,301,304,310,313,316,319,322,326,329,332,338,344,350,356,360,363,367,372,375,378,381,383,386],[11,12,13],"blockquote",{},[14,15,16,17],"p",{},"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! --- ",[18,19,20],"em",{},"Life Weekly",[14,22,23],{},"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.",[25,26],"hr",{},[14,28,29],{},[30,31],"img",{"alt":32,"src":33},"Image","/images/shares/reflections-on-running-from-a-experienced-runner/67a011e0bb479b243e2f8c018910e326.jpg",[14,35,36],{},[37,38,39],"strong",{},"Solemn Declaration",[14,41,42],{},"The views expressed in this article are purely personal, unprofessional, and not to be taken as expert advice. For reference only.",[44,45,47],"h2",{"id":46},"introduction","Introduction",[14,49,50],{},"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.",[14,52,53],{},"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).",[14,55,56],{},"Running is like this, and so is life.",[14,58,59],{},"If you:",[61,62,63,67],"ul",{},[64,65,66],"li",{},"Have run many times but never feel joy, or even felt nothing after finishing a marathon—then please find a sport you enjoy.",[64,68,69],{},"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.",[14,71,72],{},"Unlike other articles, this one:",[61,74,75,78,81],{},[64,76,77],{},"Does not dwell on past hardships or how difficult things were",[64,79,80],{},"Does not discuss injury prevention or recovery, as I am neither professional nor skilled in that area",[64,82,83],{},"Simply aims to act as a note-taker, sharing the lessons, thoughts, and ideas I have picked up for your reference",[44,85,87],{"id":86},"foreword-also-the-most-important-experience","Foreword: Also the Most Important Experience",[89,90,92],"h3",{"id":91},"dont-run-the-same-pace-and-distance-every-day","Don't Run the Same Pace and Distance Every Day",[14,94,95],{},"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.",[14,97,98],{},"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.",[89,100,102],{"id":101},"go-slow-when-you-should-go-fast-when-you-should","Go Slow When You Should, Go Fast When You Should",[14,104,105],{},"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.",[14,107,108],{},"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.",[14,110,111],{},"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.",[14,113,114],{},"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.",[89,116,118],{"id":117},"the-plan-is-fixed-but-people-are-flexible-haitongs-famous-words","The Plan is Fixed, But People Are Flexible (@Haitong's Famous Words)",[14,120,121],{},"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.",[14,123,124],{},"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.",[14,126,127],{},"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.",[89,129,131],{"id":130},"dont-confuse-cause-and-effect","Don't Confuse Cause and Effect",[14,133,134],{},"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.",[14,136,137],{},"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?",[14,139,140],{},"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.",[14,142,143],{},"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.",[14,145,146],{},"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.",[44,148,150],{"id":149},"breaking-through-bottlenecks-at-different-stages","Breaking Through Bottlenecks at Different Stages",[89,152,154],{"id":153},"breaking-330-stack-up-the-mileage","Breaking 3:30 — Stack Up the Mileage",[14,156,157],{},"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.",[14,159,160],{},"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.",[14,162,163],{},"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.",[14,165,166],{},"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.",[89,168,170],{"id":169},"breaking-300-add-tempo-runs","Breaking 3:00 — Add Tempo Runs",[14,172,173],{},"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.",[14,175,176],{},"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.",[89,178,180],{"id":179},"add-intervals","Add Intervals",[14,182,183],{},"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.",[14,185,186],{},"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.",[14,188,189,190,193],{},"The most important thing about interval training is: ",[37,191,192],{},"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.)",[14,195,196],{},"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.",[89,198,200],{"id":199},"add-activation-drills","Add Activation Drills",[14,202,203],{},"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).",[14,205,206],{},"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.",[14,208,209],{},"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.",[89,211,213],{"id":212},"add-strength-training","Add Strength Training",[14,215,216],{},"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.\"",[14,218,219],{},"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.",[89,221,223],{"id":222},"add-jump-rope","Add Jump Rope",[14,225,226],{},"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.",[14,228,229],{},"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.",[14,231,232],{},"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.",[89,234,236],{"id":235},"cross-training","Cross-Training",[14,238,239],{},"For running, using the same training time to run is the most effective (compared to swimming, cycling, jump rope, and other forms of exercise).",[14,241,242],{},"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.",[14,244,245],{},"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.",[14,247,248],{},"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.",[14,250,251],{},"But no matter which path you take, as long as you keep training, you will become stronger.",[44,253,255],{"id":254},"about-training-plans","About Training Plans",[14,257,258,261],{},[37,259,260],{},"Key Point",": No training plan or method is universally applicable to everyone. The most important thing is finding what works for you.",[14,263,264],{},"Here are the training plans I have followed:",[89,266,268],{"id":267},"learn-to-love-running-in-13-weeks",[18,269,270],{},"Learn to Love Running in 13 Weeks",[14,272,273],{},"Found this on Douban.",[14,275,276],{},"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.",[14,278,279],{},"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.",[14,281,282],{},"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.",[14,284,285],{},"For friends who are overweight or have no athletic background, I strongly recommend reading this book.",[89,287,289],{"id":288},"advanced-marathoning",[18,290,291],{},"Advanced Marathoning",[14,293,294],{},"Recommended to me by @Uncle Hai. I'll refer to this book as \"A-Mei\" below.",[14,296,297],{},"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.",[14,299,300],{},"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.",[14,302,303],{},"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.",[89,305,307],{"id":306},"hansons-marathon-method",[18,308,309],{},"Hansons Marathon Method",[14,311,312],{},"Recommended to me by @Uncle Hai. I'll refer to this book as \"Hanson\" below.",[14,314,315],{},"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).",[14,317,318],{},"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.",[14,320,321],{},"I won't go into further details, but I strongly recommend reading this book.",[89,323,325],{"id":324},"a-hanson-variation","A Hanson Variation",[14,327,328],{},"Named by @Tongshen, learned from the Beijing Nike Dark Horse program.",[14,330,331],{},"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:",[14,333,334,337],{},[37,335,336],{},"Easy run",": Easy jogging, mainly for recovery between intensity sessions and maintaining condition.",[14,339,340,343],{},[37,341,342],{},"Intervals",": From early-phase 400m x 12 for speed improvement, to pre-race 5000m x 2 for speed and endurance, mainly improving speed capacity.",[14,345,346,349],{},[37,347,348],{},"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.",[14,351,352,355],{},[37,353,354],{},"Long run",": From early-phase 20km to later-phase 32km, usually 40–60 seconds slower than marathon pace. Mainly improving long-distance endurance.",[89,357,359],{"id":358},"good-or-bad-plans","Good or Bad Plans",[14,361,362],{},"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.",[44,364,366],{"id":365},"about-race-day","About Race Day",[61,368,369],{},[64,370,371],{},"Clarify your goal.",[14,373,374],{},"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.",[14,376,377],{},"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.",[14,379,380],{},"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.",[25,382],{},[14,384,385],{},"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!",[14,387,388],{},[30,389],{"alt":32,"src":390},"/images/shares/reflections-on-running-from-a-experienced-runner/742a61f2200b3169af7948aaaeec9833.jpg",{"title":392,"searchDepth":393,"depth":393,"links":394},"",2,[395,396,403,412,419],{"id":46,"depth":393,"text":47},{"id":86,"depth":393,"text":87,"children":397},[398,400,401,402],{"id":91,"depth":399,"text":92},3,{"id":101,"depth":399,"text":102},{"id":117,"depth":399,"text":118},{"id":130,"depth":399,"text":131},{"id":149,"depth":393,"text":150,"children":404},[405,406,407,408,409,410,411],{"id":153,"depth":399,"text":154},{"id":169,"depth":399,"text":170},{"id":179,"depth":399,"text":180},{"id":199,"depth":399,"text":200},{"id":212,"depth":399,"text":213},{"id":222,"depth":399,"text":223},{"id":235,"depth":399,"text":236},{"id":254,"depth":393,"text":255,"children":413},[414,415,416,417,418],{"id":267,"depth":399,"text":270},{"id":288,"depth":399,"text":291},{"id":306,"depth":399,"text":309},{"id":324,"depth":399,"text":325},{"id":358,"depth":399,"text":359},{"id":365,"depth":393,"text":366},"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.","md",{"coverImage":33,"slug":423,"translationKey":423,"locale":424,"category":425,"date":426,"readTime":427,"author":428,"tags":430,"keywords":435,"source":442,"races":443},"reflections-on-running-from-a-experienced-runner","en","Runner Experience","2026-04-24",14,{"name":429,"avatar":392},"Zheng Daqian",[431,432,433,434],"Xuzhou Marathon","Elite Runner","Marathon Training Plan","Marathon Race Preparation",[436,437,438,270,291,309,439,440,441],"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",[444],"xuzhou-marathon",true,"/shares/en/reflections-on-running-from-a-experienced-runner",{"title":6,"description":420},"shares/en/reflections-on-running-from-a-experienced-runner","ruYFJcPNwHRZeNYe9vCgyeogBajtSU0iRe1LfX9ojKk",[451,611],{"id":452,"title":453,"body":454,"description":583,"extension":421,"meta":584,"navigation":445,"path":607,"seo":608,"stem":609,"__hash__":610},"stories/shares/en/sub-3-belief-training-lessons.md","Breaking 3 Hours Is a Faith: Truths I Learned in Training",{"type":8,"value":455,"toc":576},[456,461,464,468,471,474,479,482,485,490,495,499,502,505,510,513,518,522,525,528,531,535,538,541,544,549,552,555,558,563,567,570,573],[11,457,458],{},[14,459,460],{},"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.",[14,462,463],{},"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.",[44,465,467],{"id":466},"the-seed-of-transformation-quietly-sprouted","The Seed of Transformation Quietly Sprouted",[14,469,470],{},"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.",[14,472,473],{},"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.",[14,475,476],{},[30,477],{"alt":32,"src":478},"/images/shares/sub-3-belief-training-lessons/34f07b82eff0abc4a1f5f50aecaca63b.png",[14,480,481],{},"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.",[14,483,484],{},"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.",[14,486,487],{},[30,488],{"alt":32,"src":489},"/images/shares/sub-3-belief-training-lessons/0e1842ae54a8a8fc853cd2b671e39221.png",[14,491,492],{},[30,493],{"alt":32,"src":494},"/images/shares/sub-3-belief-training-lessons/07f60e9398740de249f57460f53b8fa2.png",[44,496,498],{"id":497},"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",[14,500,501],{},"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.",[14,503,504],{},"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.",[14,506,507],{},[30,508],{"alt":32,"src":509},"/images/shares/sub-3-belief-training-lessons/ae466f4abc490fc41b1ffb412e8e1a51.png",[14,511,512],{},"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.",[14,514,515],{},[30,516],{"alt":32,"src":517},"/images/shares/sub-3-belief-training-lessons/8d99c71a30e6f90f6eb9554bfe077da0.png",[44,519,521],{"id":520},"tempered-into-steeltwo-wake-up-calls-from-hitting-the-wall","Tempered into Steel—Two Wake-Up Calls from Hitting the Wall",[14,523,524],{},"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.",[14,526,527],{},"In December 2024, I continued to participate in the Running Academy Winter Training Camp, further refining technique and accumulating strength.",[14,529,530],{},"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.",[44,532,534],{"id":533},"breaking-3-hours","Breaking 3 Hours!",[14,536,537],{},"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.",[14,539,540],{},"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!",[14,542,543],{},"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!",[14,545,546],{},[30,547],{"alt":32,"src":548},"/images/shares/sub-3-belief-training-lessons/f670793fa103622a79bfc05eac062611.png",[14,550,551],{},"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.",[14,553,554],{},"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.",[14,556,557],{},"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!",[14,559,560],{},[30,561],{"alt":32,"src":562},"/images/shares/sub-3-belief-training-lessons/717175f3f53bcd794fcb38b574326815.png",[44,564,566],{"id":565},"epilogue","Epilogue",[14,568,569],{},"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.",[14,571,572],{},"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.\"",[14,574,575],{},"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":392,"searchDepth":393,"depth":393,"links":577},[578,579,580,581,582],{"id":466,"depth":393,"text":467},{"id":497,"depth":393,"text":498},{"id":520,"depth":393,"text":521},{"id":533,"depth":393,"text":534},{"id":565,"depth":393,"text":566},"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":478,"slug":585,"translationKey":585,"locale":424,"category":425,"date":586,"readTime":587,"author":588,"tags":590,"keywords":595,"source":602,"races":603},"sub-3-belief-training-lessons","2026-04-17",6,{"name":589,"avatar":392},"Pose Method",[589,591,592,593,594],"Laid-Back Runner","Huaian Marathon","Baoding Marathon","Sub-3 Training Plan",[596,591,597,598,599,600,592,601],"Winter Training Plan","Olympic Forest Park","Fangshan Half Marathon","Pace","Monthly Mileage","Training Camp","https://mp.weixin.qq.com/s/rPTt7L8Udh3eKNS94IU4WQ",[604,605,606],"huaian-marathon","beijing-marathon","xiamen-marathon","/shares/en/sub-3-belief-training-lessons",{"title":453,"description":583},"shares/en/sub-3-belief-training-lessons","R8i5oh1CJEwaSUV_xmpDcOa6tQ0JevXd6uCRTCJOSLw",{"id":612,"title":613,"body":614,"description":867,"extension":421,"meta":868,"navigation":445,"path":891,"seo":892,"stem":893,"__hash__":894},"stories/shares/en/what-i-did-to-break-3.md","Breaking 3 Hours in the Marathon: What I Did",{"type":8,"value":615,"toc":865},[616,621,628,631,636,639,642,645,648,650,653,656,659,662,667,672,675,678,683,686,691,696,699,702,705,708,711,714,719,722,725,728,731,734,739,742,745,748,751,754,757,760,765,768,771,774,777,780,783,788,791,794,797,800,803,806,809,812,815,818,821,824,827,830,833,836,839,842,845,848,851,854,859,862],[11,617,618],{},[14,619,620],{},"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.",[14,622,623,624,627],{},"Haruki Murakami, the Japanese author, wrote ",[18,625,626],{},"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...",[14,629,630],{},"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.",[14,632,633],{},[30,634],{"alt":32,"src":635},"/images/shares/what-i-did-to-break-3/b2bb4d34ae516ba69c30df996c2360e1.jpg",[14,637,638],{},"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.",[14,640,641],{},"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.",[14,643,644],{},"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.",[14,646,647],{},"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.",[14,649,620],{},[14,651,652],{},"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.",[14,654,655],{},"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.",[14,657,658],{},"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.",[14,660,661],{},"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.",[14,663,664],{},[30,665],{"alt":32,"src":666},"/images/shares/what-i-did-to-break-3/5b29ae367c38a044502f84dbbd7b3b44.jpg",[14,668,669],{},[30,670],{"alt":32,"src":671},"/images/shares/what-i-did-to-break-3/81d91b34b1861764745103dc7d47de86.jpg",[14,673,674],{},"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.",[14,676,677],{},"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.",[14,679,680],{},[30,681],{"alt":32,"src":682},"/images/shares/what-i-did-to-break-3/0ed48d54d9621f94025654b8d3126d93.jpg",[14,684,685],{},"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.",[14,687,688],{},[30,689],{"alt":32,"src":690},"/images/shares/what-i-did-to-break-3/db1b17d30dc4e435e8185eacae0f210f.jpg",[14,692,693],{},[30,694],{"alt":32,"src":695},"/images/shares/what-i-did-to-break-3/982755fab108f3ffbf674d954fb25054.jpg",[14,697,698],{},"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.",[14,700,701],{},"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.",[14,703,704],{},"In the summer of 2019, I started trying interval training, and broke 40 minutes in a self-tested 10K.",[14,706,707],{},"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.",[14,709,710],{},"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.",[14,712,713],{},"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.",[14,715,716],{},[30,717],{"alt":32,"src":718},"/images/shares/what-i-did-to-break-3/d8fc0b6513988bde0c37edb0f99313dd.jpg",[14,720,721],{},"Shortly after, I ran the Jinan Marathon and the Shanghai Marathon, but failed to make further breakthroughs, finishing in 3:16 and 3:18.",[14,723,724],{},"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.",[14,726,727],{},"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.",[14,729,730],{},"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.",[14,732,733],{},"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.",[14,735,736],{},[30,737],{"alt":32,"src":738},"/images/shares/what-i-did-to-break-3/3e7255cf5aed8ec36f99fc563c5d45d3.jpg",[14,740,741],{},"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.",[14,743,744],{},"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.",[14,746,747],{},"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.",[14,749,750],{},"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.",[14,752,753],{},"The development of science and technology can undoubtedly help humans achieve breakthroughs—this is an indisputable fact.",[14,755,756],{},"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.",[14,758,759],{},"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.",[14,761,762],{},[30,763],{"alt":32,"src":764},"/images/shares/what-i-did-to-break-3/8483e27847d5c6232bdc41ce3ac2cbb4.jpg",[14,766,767],{},"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.",[14,769,770],{},"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.",[14,772,773],{},"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.",[14,775,776],{},"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.",[14,778,779],{},"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.",[14,781,782],{},"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.",[14,784,785],{},[30,786],{"alt":32,"src":787},"/images/shares/what-i-did-to-break-3/0f7ffaef220b49400970ed32f1dfcea6.jpg",[14,789,790],{},"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.",[14,792,793],{},"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.",[14,795,796],{},"During another rest period at home between rotations, I tested the 10K in 38:22, and my confidence in breaking three grew even stronger.",[14,798,799],{},"I ran two 15K runs at a 4:00/km pace, both completed easily, with the last one breaking 59 minutes.",[14,801,802],{},"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.",[14,804,805],{},"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.",[14,807,808],{},"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.",[14,810,811],{},"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?",[14,813,814],{},"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.",[14,816,817],{},"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.",[14,819,820],{},"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.",[14,822,823],{},"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.",[14,825,826],{},"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.",[14,828,829],{},"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.",[14,831,832],{},"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.",[14,834,835],{},"At the halfway point, a little over 1:27—satisfying.",[14,837,838],{},"After 10 laps, I drank the last quarter of the pure water. My pace slowed slightly, but it was still within 4:15/km.",[14,840,841],{},"After 12 laps, I drank the last sip of the powdered drink, feeling relatively comfortable as I reached the 30K mark.",[14,843,844],{},"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.",[14,846,847],{},"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.",[14,849,850],{},"At the 18th and 19th laps, I continued to hold on, summoned by the happy call of success.",[14,852,853],{},"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.",[14,855,856],{},[30,857],{"alt":32,"src":858},"/images/shares/what-i-did-to-break-3/39704596a27dbe97227878cb8623ec9d.png",[14,860,861],{},"From then on, in my own mind, I was that elite runner.",[14,863,864],{},"When it comes to running, I am serious.",{"title":392,"searchDepth":393,"depth":393,"links":866},[],"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":635,"slug":869,"translationKey":869,"locale":424,"category":425,"date":870,"readTime":871,"author":872,"tags":874,"source":881,"keywords":882,"races":887},"what-i-did-to-break-3","2026-04-21",18,{"name":873,"avatar":392},"Running to Travel",[875,876,877,878,879,880],"Sub-3 Hour Marathon","Race Direct Entry","Interval Training","Shanghai Marathon","Running Essentials","Strength Training","https://mp.weixin.qq.com/s/6aYa7CcHqAfqBYQJBtEUPw",[875,876,877,878,879,880,883,884,885,886],"Breaking 3 in Marathon","Marathon Training Experience","COVID-19 Pandemic","Self-Tested Marathon",[888,889,890],"jinan-marathon","shanghai-marathon","qingdao-marathon","/shares/en/what-i-did-to-break-3",{"title":613,"description":867},"shares/en/what-i-did-to-break-3","w48nrVcNsoU3afoQZv6vjjOKSaS9QmBQ4IFXophce8M",[4,896],{"id":897,"title":898,"body":899,"description":1258,"extension":421,"meta":1259,"navigation":445,"path":1279,"seo":1280,"stem":1281,"__hash__":1282},"stories/shares/zh/reflections-on-running-from-a-experienced-runner.md","老司机关于跑步的思考",{"type":8,"value":900,"toc":1232},[901,906,909,911,916,921,924,927,930,933,936,939,947,950,961,965,969,972,975,978,981,984,987,990,994,997,1000,1003,1006,1009,1012,1015,1018,1021,1024,1027,1030,1033,1036,1039,1042,1045,1048,1051,1054,1057,1060,1063,1066,1069,1072,1075,1078,1081,1084,1087,1090,1093,1096,1099,1102,1105,1108,1111,1114,1117,1123,1126,1130,1133,1136,1139,1142,1145,1148,1151,1154,1157,1160,1163,1166,1169,1172,1175,1178,1181,1184,1187,1194,1197,1200,1203,1206,1209,1214,1217,1220,1223,1225,1228],[11,902,903],{},[14,904,905],{},"对热爱持之以恒，就会在平凡生活里闪着光！如果你想去往的终点是无尽的光芒，就别让路程变得暗淡无光。尽量闪烁，哪怕微末，不得皓月，则为萤火。在对抗碎片化的时代的过程中，他们通过对自己所热爱的事情持之以恒，最终成为了平凡生活中闪光的榜样！---《三联生活周刊》",[14,907,908],{},"把这段话送给“老司机”以及和他一样的人！再次恭喜老司机又一次达成自己的目标并大幅PB，下面的文字来自于他对于跑步的思考。",[25,910],{},[14,912,913],{},[30,914],{"alt":915,"src":33},"图片",[14,917,918],{},[37,919,920],{},"郑重声明",[14,922,923],{},"本文观点纯属个人想法，不专业，不负责，仅供参考",[44,925,926],{"id":926},"引言",[14,928,929],{},"随着2021.04.11的徐州马拉松结束，我的全马PB也到了240'08，不了解我的人说基因好、天赋好，了解我的人说高度自律。",[14,931,932],{},"但我觉得我的天赋中等、自律中上，使我进步最重要的是在每一个阶段都向更优秀的人(@默默、@海叔、@海通)学习、思考、实践。",[14,934,935],{},"跑步如此，人生亦如此。",[14,937,938],{},"如果你：",[61,940,941,944],{},[64,942,943],{},"跑步了很多次，但一直感觉不到快乐，甚至跑了一场马拉松比赛也没什么感觉，那么请找一个自己喜欢的运动。",[64,945,946],{},"跑步上兴趣不大，不想付出太多的努力，那么就佛系跑步，享受过程，不要对成绩有太多的奢望。",[14,948,949],{},"不同于其他文章，本文：",[61,951,952,955,958],{},[64,953,954],{},"不忆苦思甜，不讨论自己有多难有多苦",[64,956,957],{},"不讲伤痛避免与恢复，因为本人不专业也不擅长",[64,959,960],{},"只想做一个科代表，讲讲个人学习的经验、思考与想法，供大家参考",[44,962,964],{"id":963},"写在前面也是最重要的经验","写在前面，也是最重要的经验",[89,966,968],{"id":967},"不要每天跑一样的配速一样的距离","不要每天跑一样的配速、一样的距离",[14,970,971],{},"有的人每天一样的跑量、一样的配速，不仅无聊而且进步收效甚微。如果只是想强身健体，这样做无可厚非，但如果想提升成绩，还是不建议如此。",[14,973,974],{},"虽然垃圾跑也是跑量，但作为财富、时间不自由的我个人倾向于选择更有效率的跑步方式。我理解的跑步训练就像一个弹簧，刺激->恢复->刺激->恢复，如此反复会非常有效。",[89,976,977],{"id":977},"该慢慢该快快",[14,979,980],{},"轻松跑就是轻松跑，轻松跑的目的是让身体恢复，千万不能跑的太快，即使你当时的状态很好，也不要加速，更不要与超过你的人较劲。",[14,982,983],{},"强度训练就要打起十二分精神，保证每一次的强度训练都是有质量的，另外千万不能落下强度训练的热身与冷身，这个非常重要。",[14,985,986],{},"长距离跑就是要保证持续输出能力，中间尽量别停，就算中间停下来喝水，也不要太久。",[14,988,989],{},"每次跑步前想想今天跑步的目的（划重点，@海通 名言），保证每一次训练的质量，今天的目的是恢复，是速度，还是耐力？带着目标去跑，不要轻易改变初衷。",[89,991,993],{"id":992},"课表是死的人是活的海通-名言","课表是死的，人是活的（@海通 名言）",[14,995,996],{},"状态不好是大家都会遇到的事情，训练尽力就好，状态差可以稍慢点/减组数/减距离。",[14,998,999],{},"一次训练达不成目标没有关系，着眼于一个训练周期，某一次训练是否达标就显得不是那么重要了。",[14,1001,1002],{},"所以不要气馁，跑步不像工作，跑步很简单，只要坚持努力，总会见到效果。",[89,1004,1005],{"id":1005},"原因和结果不要本末倒置",[14,1007,1008],{},"前后脚掌落地、摆臂、各种姿势跑法，穿xx跑鞋提升xx秒等文章在各路公众号上反复的吸引流量与点击，不明真相的群众被忽悠的够呛。",[14,1010,1011],{},"比如折叠腿，有些人看到了大神们都是折叠腿，就觉得折叠腿等于快。但有没有想过，是先有鸡还是先有蛋？",[14,1013,1014],{},"因是跑的快，果是腿折叠。跑的慢而去强行折叠腿，浪费了多少能量？在奥森里看到很多人速度不快，脚使劲向后蹬，小腿叠的比较高，真的很浪费、效能很低。",[14,1016,1017],{},"刚接触跑步的朋友，我都告诉他们先别考虑该如何做出优美的跑步动作，而是倾听身体的反馈，在跑步中找到让你舒服的姿势。",[14,1019,1020],{},"很多事情都请自己思考一下，不要盲目的追从。人与猴子的区别是什么？除了会使用工具，另外一点就是有更深刻的思考。",[44,1022,1023],{"id":1023},"不同阶段的瓶颈突破",[89,1025,1026],{"id":1026},"破330-堆跑量",[14,1028,1029],{},"一般来说，男子sub330/女子sub400，不需要各种花式课表，先堆跑量即可。",[14,1031,1032],{},"月跑达到200km+，持续2个月+，不需要练任何速度，符合刺激->恢复的反复流程，就问题不大了。",[14,1034,1035],{},"比如最近我给母亲安排的赛前1个月课表是8km/15km/8km/15km/8km/21~30km，我母亲58岁，只有广场舞基础，赛前认真备战一个月，成绩是400。",[14,1037,1038],{},"我从小就和任何运动没什么关系，纯堆跑量跑到了317，当时赛前3个月的跑量大概是200/200/300km。",[89,1040,1041],{"id":1041},"破3-加节奏跑",[14,1043,1044],{},"我在突破sub330达成317后遇到了瓶颈，加入了节奏跑训练，配速通常是马拉松配速或者比马拉松配速稍快一点点，距离通常是10-16km，一周一次。",[14,1046,1047],{},"那时候基本跑的都是节奏10-12km，成绩到了259，当时赛前2个月的跑量大概是300/320km。",[89,1049,1050],{"id":1050},"加间歇",[14,1052,1053],{},"我觉得多数人在跑步上的速度都比较够用，有的人不加间歇也很强，但我属于速度很差的人，所以在破3前后的训练周期中加入了间歇训练。",[14,1055,1056],{},"间歇由初期的短间歇多组到赛前的长间歇少组，不同周期的目标也是不同的，初期主要提升速度，后期兼顾速度与耐力。",[14,1058,1059],{},"间歇训练最重要的就是不要跑的过快！不要跑你控制不了的配速！这不是百米赛跑！（原谅我用了感叹号，因为见的太多了）",[14,1061,1062],{},"跑一个你身体姿势不至于变形、每一组不能掉速、组间恢复时间不要太长、很难受但能忍受的速度，一定要在间歇跑中找身体的节奏感。",[89,1064,1065],{"id":1065},"加热身操",[14,1067,1068],{},"每一次强度训练的热身后，一定要做热身操，这个真的是非常重要。即使当天感觉自己状态很差，但做了热身操后就觉得自己特别强（@海通 名言）。",[14,1070,1071],{},"我在最近的两个月训练周期中加入了热身操，每次5分钟左右，会做垫步绕肩、开合跳、三步抱膝/快抬、垫步/直膝踢腿、交叉步、冲刺跑等等",[14,1073,1074],{},"以前每次热身后直接开始强度，间歇的第一组/节奏跑的前2公里总是跑不到目标配速、很累、身体不适，但是做了热身操之后，这些烦恼再也没有了。",[89,1076,1077],{"id":1077},"加力量训练",[14,1079,1080],{},"从小就和运动无关，所以我的腰腹核心力量、腿部力量都很差，以往在30公里之后腰就会撑不住，就会开始双手叉腰继续跑，被朋友戏称为叉腰跑法。",[14,1082,1083],{},"最近两个月每周6次力量训练，每次15-20分钟，主要练习腰腹、腿部的力量，这次马拉松全程没有叉腰，腰腹毫无酸软疲惫、无法支撑的感觉。",[89,1085,1086],{"id":1086},"加跳绳",[14,1088,1089],{},"跳绳对小腿力量、脚掌都有非常好的作用，越野跑大神向付召在一次采访中说她在疫情期间保持了跳绳。",[14,1091,1092],{},"我的小腿力量一直是薄弱，现在也一直有伤，所以最近两个月也保证了每周4次，每次15-20分钟的跳绳。",[14,1094,1095],{},"以前每次跑量达到400km+通常都会瘸了，这次在瘸的边缘，没彻底瘸掉，相信也有跳绳的功劳。",[89,1097,1098],{"id":1098},"交叉训练",[14,1100,1101],{},"对于跑步来说，同样的训练时间用来跑步是最有效的（对比游泳、自行车、跳绳等其余运动方式）。",[14,1103,1104],{},"但遇到伤病期、瓶颈期，就得想想如何转变策略了。邓国敏在一次采访中，说他以前怎么努力都跑不进230，但跑越野之后就很容易的跑进了230。",[14,1106,1107],{},"人体就是很神奇，有很多事情也很难科学的解释，每一个个例也各不相同，所以不要气馁，换个方式交叉训练，说不定就会更有效的突破瓶颈。",[14,1109,1110],{},"遇到伤痛的时候更适合的方式是减量/改变训练方式，但我个人比较轴，每次即使有伤痛也会坚持训练，有的时候伤痛慢慢恢复了，有的时候练着练着就瘸了。",[14,1112,1113],{},"但无论哪种方式，只要坚持训练，你就会变得更强。",[44,1115,1116],{"id":1116},"关于课表",[14,1118,1119,1122],{},[37,1120,1121],{},"划重点","：所有的课表、训练方式都不能完全适用于所有人，最重要的是找到适合自己的。",[14,1124,1125],{},"讲一讲我跑过的课表们：",[89,1127,1129],{"id":1128},"爱上跑步的13周","《爱上跑步的13周》",[14,1131,1132],{},"@豆瓣 上搜来的",[14,1134,1135],{},"刚开始跑步没多久的我就遇到了伤痛，跑步500米之后小腿胫骨就会酸疼难忍，直至7公里之后才逐渐恢复，每一次的跑步都是煎熬。",[14,1137,1138],{},"回到起点，我开始练习这本书的课表，从跑1分钟走2分钟，到跑2分钟走1分钟，最终达成可以跑完10公里，真的是对于毫无运动基础的我非常适合。",[14,1140,1141],{},"我大概练习了10周的课表，之后虽然胫骨还是会痛，但是疼痛的程度与时间都减少了很多，好歹可以不那么难的坚持跑步了。",[14,1143,1144],{},"对于大体重、无运动背景的朋友们，我强烈建议阅读此书",[89,1146,1147],{"id":288},"《Advanced Marathoning》",[14,1149,1150],{},"@海叔 推荐给我的，以下此书简称阿妹",[14,1152,1153],{},"随着堆跑量堆到了PB3‘17，成绩也遇到了瓶颈，阿妹是真正意义上的课表，这份课表从周跑量53公里到137+公里都有覆盖，我当时跑的是周跑88公里的组别。",[14,1155,1156],{},"第一次接触课表、执行课表，伤痛也是在所难免的，我成功在练了两个月之后瘸了，瘸了的原因有二：一是基础薄弱突然上大跑量，二是我比较轴、遇到伤痛不会调整。",[14,1158,1159],{},"之后就再也没跑过阿妹了，没跑的原因不是瘸了，主要是课表在周中有大跑量、每周课表的结构还会有所变化，我当时在没有充足的时间与精力。",[89,1161,1162],{"id":306},"《Hansons marathon method》",[14,1164,1165],{},"@海叔 推荐给我的，以下此书简称汉森",[14,1167,1168],{},"这份课表我大概跑了一年左右，每周的课表结构也比较简单，基本就是一周6跑、3强度（间歇/节奏/长距离）。",[14,1170,1171],{},"值得一提的是这份课表会在周第5日的轻松跑距离加长，周末的长距离通常不会超过26公里，缘由据作者所说是前一日距离较长，第二日模拟马拉松的后半部分。",[14,1173,1174],{},"其余详细不再赘述，但强烈推荐阅读此书。",[89,1176,1177],{"id":1177},"汉森的一种变种",[14,1179,1180],{},"@通神 起的名，从北京耐克黑马那里学习来的",[14,1182,1183],{},"这种课表是我目前长期在坚持的，对我很有效，很适合我。感觉很像汉森，细节上有一点不同，也是一周6跑/3强度（轻松->间歇->轻松->节奏->轻松->长距离），弹簧式压榨恢复反复，简单总结下：",[14,1185,1186],{},"轻松跑：轻松慢跑，主要目的在于强度间的恢复与状态维持",[14,1188,1189,1190,1193],{},"间歇：从前期的400m",[18,1191,1192],{},"12速度提升，到赛前的5000","2速度耐力兼顾，主要提升速度能力",[14,1195,1196],{},"节奏：从前期的8km到后期的16km，跑目标马拉松配速，慢慢找到、适应目标马拉松的配速，并提升持久力",[14,1198,1199],{},"长距离：从起前期的20km到后期的32km，配速一般比马拉松配速慢40-60s，主要提升长距离耐力",[89,1201,1202],{"id":1202},"关于课表的好坏",[14,1204,1205],{},"我问别人要过课表，也有人问我要过课表，课表不分好坏，重要的是理解课表背后的逻辑，找到适合自己的训练方式，然后坚持下去。",[44,1207,1208],{"id":1208},"关于比赛日",[61,1210,1211],{},[64,1212,1213],{},"想清楚目标",[14,1215,1216],{},"上来就百米冲刺谁都会，但马拉松比的不是前一百米，而是42.195公里。训练周期中可以根据水平不断调整目标，但赛前一定要定位清楚目标。",[14,1218,1219],{},"比如争300保305，那你的速度范围应该是415-423。如果跑的过于兴奋，配速超过了410，而又不尽快调整，那么大概率会跑崩。当然，如果你认为崩了就崩了，不破3便成仁，那也可以。",[14,1221,1222],{},"最后，感谢一路带给我成长的朋友们，不一一列举了，都在心里，比心。",[25,1224],{},[14,1226,1227],{},"三餐四季五谷杂粮七情六欲，平凡的我们都说人生是一场冒险，对我而言，也许也是对大多数人而言不是什么冒险，而是一股莫之能御的洪流，这洪流裹挟着我们向前，身不由己且无能为力，我们都在选择用不同的方式来对抗这洪流，有幸和老司机选择了同一种“用力奔跑\",无疑他是做的最好的那一种人，感谢他的分享也再次祝贺达成阶段目标！",[14,1229,1230],{},[30,1231],{"alt":915,"src":390},{"title":392,"searchDepth":393,"depth":393,"links":1233},[1234,1235,1241,1250,1257],{"id":926,"depth":393,"text":926},{"id":963,"depth":393,"text":964,"children":1236},[1237,1238,1239,1240],{"id":967,"depth":399,"text":968},{"id":977,"depth":399,"text":977},{"id":992,"depth":399,"text":993},{"id":1005,"depth":399,"text":1005},{"id":1023,"depth":393,"text":1023,"children":1242},[1243,1244,1245,1246,1247,1248,1249],{"id":1026,"depth":399,"text":1026},{"id":1041,"depth":399,"text":1041},{"id":1050,"depth":399,"text":1050},{"id":1065,"depth":399,"text":1065},{"id":1077,"depth":399,"text":1077},{"id":1086,"depth":399,"text":1086},{"id":1098,"depth":399,"text":1098},{"id":1116,"depth":393,"text":1116,"children":1251},[1252,1253,1254,1255,1256],{"id":1128,"depth":399,"text":1129},{"id":288,"depth":399,"text":1147},{"id":306,"depth":399,"text":1162},{"id":1177,"depth":399,"text":1177},{"id":1202,"depth":399,"text":1202},{"id":1208,"depth":393,"text":1208},"一位跑者在徐州马拉松PB后复盘多年训练思考，分享如何在不同阶段向高手学习、优化课表，并在跑步中实现持续进步。",{"coverImage":33,"slug":423,"translationKey":423,"locale":1260,"category":1261,"date":426,"readTime":427,"author":1262,"tags":1264,"keywords":1269,"source":442,"races":1278},"zh","跑者经验",{"name":1263,"avatar":392},"正大前",[1265,1266,1267,1268],"徐州马拉松","精英跑者","马拉松训练课表","马拉松比赛准备",[1270,1271,1272,1128,1273,1274,1275,1276,1277],"跑量","比赛成绩提高经验","不同阶段的训练突破","高级马拉松训练","汉森马拉松训练","耐克黑马营","比赛日如何跑","向更优秀的跑者学习",[444],"/shares/zh/reflections-on-running-from-a-experienced-runner",{"title":898,"description":1258},"shares/zh/reflections-on-running-from-a-experienced-runner","Jm2SgBTmfLDSkfE6nnuvbp9t8Qnz6bFI8bH3KvZxdBU",1790236657528]