[{"data":1,"prerenderedAt":1161},["ShallowReactive",2],{"share-detail-en-what-i-did-to-break-3":3},{"story":4,"related":300,"translations":895},{"id":5,"title":6,"body":7,"description":268,"extension":269,"meta":270,"navigation":295,"path":296,"seo":297,"stem":298,"__hash__":299},"stories/shares/en/what-i-did-to-break-3.md","Breaking 3 Hours in the Marathon: What I Did",{"type":8,"value":9,"toc":264},"minimark",[10,17,25,28,35,38,41,44,47,49,52,55,58,61,66,71,74,77,82,85,90,95,98,101,104,107,110,113,118,121,124,127,130,133,138,141,144,147,150,153,156,159,164,167,170,173,176,179,182,187,190,193,196,199,202,205,208,211,214,217,220,223,226,229,232,235,238,241,244,247,250,253,258,261],[11,12,13],"blockquote",{},[14,15,16],"p",{},"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.",[14,18,19,20,24],{},"Haruki Murakami, the Japanese author, wrote ",[21,22,23],"em",{},"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...",[14,26,27],{},"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.",[14,29,30],{},[31,32],"img",{"alt":33,"src":34},"Image","/images/shares/what-i-did-to-break-3/b2bb4d34ae516ba69c30df996c2360e1.jpg",[14,36,37],{},"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.",[14,39,40],{},"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.",[14,42,43],{},"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.",[14,45,46],{},"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.",[14,48,16],{},[14,50,51],{},"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.",[14,53,54],{},"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.",[14,56,57],{},"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.",[14,59,60],{},"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.",[14,62,63],{},[31,64],{"alt":33,"src":65},"/images/shares/what-i-did-to-break-3/5b29ae367c38a044502f84dbbd7b3b44.jpg",[14,67,68],{},[31,69],{"alt":33,"src":70},"/images/shares/what-i-did-to-break-3/81d91b34b1861764745103dc7d47de86.jpg",[14,72,73],{},"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.",[14,75,76],{},"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.",[14,78,79],{},[31,80],{"alt":33,"src":81},"/images/shares/what-i-did-to-break-3/0ed48d54d9621f94025654b8d3126d93.jpg",[14,83,84],{},"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.",[14,86,87],{},[31,88],{"alt":33,"src":89},"/images/shares/what-i-did-to-break-3/db1b17d30dc4e435e8185eacae0f210f.jpg",[14,91,92],{},[31,93],{"alt":33,"src":94},"/images/shares/what-i-did-to-break-3/982755fab108f3ffbf674d954fb25054.jpg",[14,96,97],{},"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.",[14,99,100],{},"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.",[14,102,103],{},"In the summer of 2019, I started trying interval training, and broke 40 minutes in a self-tested 10K.",[14,105,106],{},"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.",[14,108,109],{},"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.",[14,111,112],{},"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.",[14,114,115],{},[31,116],{"alt":33,"src":117},"/images/shares/what-i-did-to-break-3/d8fc0b6513988bde0c37edb0f99313dd.jpg",[14,119,120],{},"Shortly after, I ran the Jinan Marathon and the Shanghai Marathon, but failed to make further breakthroughs, finishing in 3:16 and 3:18.",[14,122,123],{},"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.",[14,125,126],{},"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.",[14,128,129],{},"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.",[14,131,132],{},"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.",[14,134,135],{},[31,136],{"alt":33,"src":137},"/images/shares/what-i-did-to-break-3/3e7255cf5aed8ec36f99fc563c5d45d3.jpg",[14,139,140],{},"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.",[14,142,143],{},"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.",[14,145,146],{},"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.",[14,148,149],{},"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.",[14,151,152],{},"The development of science and technology can undoubtedly help humans achieve breakthroughs—this is an indisputable fact.",[14,154,155],{},"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.",[14,157,158],{},"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.",[14,160,161],{},[31,162],{"alt":33,"src":163},"/images/shares/what-i-did-to-break-3/8483e27847d5c6232bdc41ce3ac2cbb4.jpg",[14,165,166],{},"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.",[14,168,169],{},"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.",[14,171,172],{},"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.",[14,174,175],{},"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.",[14,177,178],{},"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.",[14,180,181],{},"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.",[14,183,184],{},[31,185],{"alt":33,"src":186},"/images/shares/what-i-did-to-break-3/0f7ffaef220b49400970ed32f1dfcea6.jpg",[14,188,189],{},"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.",[14,191,192],{},"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.",[14,194,195],{},"During another rest period at home between rotations, I tested the 10K in 38:22, and my confidence in breaking three grew even stronger.",[14,197,198],{},"I ran two 15K runs at a 4:00/km pace, both completed easily, with the last one breaking 59 minutes.",[14,200,201],{},"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.",[14,203,204],{},"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.",[14,206,207],{},"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.",[14,209,210],{},"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?",[14,212,213],{},"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.",[14,215,216],{},"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.",[14,218,219],{},"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.",[14,221,222],{},"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.",[14,224,225],{},"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.",[14,227,228],{},"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.",[14,230,231],{},"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.",[14,233,234],{},"At the halfway point, a little over 1:27—satisfying.",[14,236,237],{},"After 10 laps, I drank the last quarter of the pure water. My pace slowed slightly, but it was still within 4:15/km.",[14,239,240],{},"After 12 laps, I drank the last sip of the powdered drink, feeling relatively comfortable as I reached the 30K mark.",[14,242,243],{},"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.",[14,245,246],{},"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.",[14,248,249],{},"At the 18th and 19th laps, I continued to hold on, summoned by the happy call of success.",[14,251,252],{},"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.",[14,254,255],{},[31,256],{"alt":33,"src":257},"/images/shares/what-i-did-to-break-3/39704596a27dbe97227878cb8623ec9d.png",[14,259,260],{},"From then on, in my own mind, I was that elite runner.",[14,262,263],{},"When it comes to running, I am serious.",{"title":265,"searchDepth":266,"depth":266,"links":267},"",2,[],"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.","md",{"coverImage":34,"slug":271,"translationKey":271,"locale":272,"category":273,"date":274,"readTime":275,"author":276,"tags":278,"source":285,"keywords":286,"races":291},"what-i-did-to-break-3","en","Runner Experience","2026-04-21",18,{"name":277,"avatar":265},"Running to Travel",[279,280,281,282,283,284],"Sub-3 Hour Marathon","Race Direct Entry","Interval Training","Shanghai Marathon","Running Essentials","Strength Training","https://mp.weixin.qq.com/s/6aYa7CcHqAfqBYQJBtEUPw",[279,280,281,282,283,284,287,288,289,290],"Breaking 3 in Marathon","Marathon Training Experience","COVID-19 Pandemic","Self-Tested Marathon",[292,293,294],"jinan-marathon","shanghai-marathon","qingdao-marathon",true,"/shares/en/what-i-did-to-break-3",{"title":6,"description":268},"shares/en/what-i-did-to-break-3","w48nrVcNsoU3afoQZv6vjjOKSaS9QmBQ4IFXophce8M",[301,735],{"id":302,"title":303,"body":304,"description":709,"extension":269,"meta":710,"navigation":295,"path":731,"seo":732,"stem":733,"__hash__":734},"stories/shares/en/reflections-on-running-from-a-experienced-runner.md","Reflections on Running from an Experienced Runner",{"type":8,"value":305,"toc":682},[306,314,317,320,325,331,334,339,342,345,348,351,361,364,375,379,384,387,390,394,397,400,403,406,410,413,416,419,423,426,429,432,435,438,442,446,449,452,455,458,462,465,468,472,475,478,485,488,492,495,498,501,505,508,511,515,518,521,524,528,531,534,537,540,543,547,553,556,562,565,568,571,574,577,583,586,589,592,595,601,604,607,610,613,617,620,623,629,635,641,647,651,654,658,663,666,669,672,674,677],[11,307,308],{},[14,309,310,311],{},"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! --- ",[21,312,313],{},"Life Weekly",[14,315,316],{},"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.",[318,319],"hr",{},[14,321,322],{},[31,323],{"alt":33,"src":324},"/images/shares/reflections-on-running-from-a-experienced-runner/67a011e0bb479b243e2f8c018910e326.jpg",[14,326,327],{},[328,329,330],"strong",{},"Solemn Declaration",[14,332,333],{},"The views expressed in this article are purely personal, unprofessional, and not to be taken as expert advice. For reference only.",[335,336,338],"h2",{"id":337},"introduction","Introduction",[14,340,341],{},"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.",[14,343,344],{},"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).",[14,346,347],{},"Running is like this, and so is life.",[14,349,350],{},"If you:",[352,353,354,358],"ul",{},[355,356,357],"li",{},"Have run many times but never feel joy, or even felt nothing after finishing a marathon—then please find a sport you enjoy.",[355,359,360],{},"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.",[14,362,363],{},"Unlike other articles, this one:",[352,365,366,369,372],{},[355,367,368],{},"Does not dwell on past hardships or how difficult things were",[355,370,371],{},"Does not discuss injury prevention or recovery, as I am neither professional nor skilled in that area",[355,373,374],{},"Simply aims to act as a note-taker, sharing the lessons, thoughts, and ideas I have picked up for your reference",[335,376,378],{"id":377},"foreword-also-the-most-important-experience","Foreword: Also the Most Important Experience",[380,381,383],"h3",{"id":382},"dont-run-the-same-pace-and-distance-every-day","Don't Run the Same Pace and Distance Every Day",[14,385,386],{},"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.",[14,388,389],{},"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.",[380,391,393],{"id":392},"go-slow-when-you-should-go-fast-when-you-should","Go Slow When You Should, Go Fast When You Should",[14,395,396],{},"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.",[14,398,399],{},"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.",[14,401,402],{},"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.",[14,404,405],{},"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.",[380,407,409],{"id":408},"the-plan-is-fixed-but-people-are-flexible-haitongs-famous-words","The Plan is Fixed, But People Are Flexible (@Haitong's Famous Words)",[14,411,412],{},"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.",[14,414,415],{},"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.",[14,417,418],{},"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.",[380,420,422],{"id":421},"dont-confuse-cause-and-effect","Don't Confuse Cause and Effect",[14,424,425],{},"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.",[14,427,428],{},"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?",[14,430,431],{},"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.",[14,433,434],{},"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.",[14,436,437],{},"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.",[335,439,441],{"id":440},"breaking-through-bottlenecks-at-different-stages","Breaking Through Bottlenecks at Different Stages",[380,443,445],{"id":444},"breaking-330-stack-up-the-mileage","Breaking 3:30 — Stack Up the Mileage",[14,447,448],{},"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.",[14,450,451],{},"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.",[14,453,454],{},"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.",[14,456,457],{},"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.",[380,459,461],{"id":460},"breaking-300-add-tempo-runs","Breaking 3:00 — Add Tempo Runs",[14,463,464],{},"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.",[14,466,467],{},"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.",[380,469,471],{"id":470},"add-intervals","Add Intervals",[14,473,474],{},"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.",[14,476,477],{},"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.",[14,479,480,481,484],{},"The most important thing about interval training is: ",[328,482,483],{},"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.)",[14,486,487],{},"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.",[380,489,491],{"id":490},"add-activation-drills","Add Activation Drills",[14,493,494],{},"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).",[14,496,497],{},"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.",[14,499,500],{},"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.",[380,502,504],{"id":503},"add-strength-training","Add Strength Training",[14,506,507],{},"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.\"",[14,509,510],{},"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.",[380,512,514],{"id":513},"add-jump-rope","Add Jump Rope",[14,516,517],{},"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.",[14,519,520],{},"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.",[14,522,523],{},"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.",[380,525,527],{"id":526},"cross-training","Cross-Training",[14,529,530],{},"For running, using the same training time to run is the most effective (compared to swimming, cycling, jump rope, and other forms of exercise).",[14,532,533],{},"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.",[14,535,536],{},"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.",[14,538,539],{},"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.",[14,541,542],{},"But no matter which path you take, as long as you keep training, you will become stronger.",[335,544,546],{"id":545},"about-training-plans","About Training Plans",[14,548,549,552],{},[328,550,551],{},"Key Point",": No training plan or method is universally applicable to everyone. The most important thing is finding what works for you.",[14,554,555],{},"Here are the training plans I have followed:",[380,557,559],{"id":558},"learn-to-love-running-in-13-weeks",[21,560,561],{},"Learn to Love Running in 13 Weeks",[14,563,564],{},"Found this on Douban.",[14,566,567],{},"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.",[14,569,570],{},"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.",[14,572,573],{},"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.",[14,575,576],{},"For friends who are overweight or have no athletic background, I strongly recommend reading this book.",[380,578,580],{"id":579},"advanced-marathoning",[21,581,582],{},"Advanced Marathoning",[14,584,585],{},"Recommended to me by @Uncle Hai. I'll refer to this book as \"A-Mei\" below.",[14,587,588],{},"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.",[14,590,591],{},"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.",[14,593,594],{},"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.",[380,596,598],{"id":597},"hansons-marathon-method",[21,599,600],{},"Hansons Marathon Method",[14,602,603],{},"Recommended to me by @Uncle Hai. I'll refer to this book as \"Hanson\" below.",[14,605,606],{},"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).",[14,608,609],{},"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.",[14,611,612],{},"I won't go into further details, but I strongly recommend reading this book.",[380,614,616],{"id":615},"a-hanson-variation","A Hanson Variation",[14,618,619],{},"Named by @Tongshen, learned from the Beijing Nike Dark Horse program.",[14,621,622],{},"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:",[14,624,625,628],{},[328,626,627],{},"Easy run",": Easy jogging, mainly for recovery between intensity sessions and maintaining condition.",[14,630,631,634],{},[328,632,633],{},"Intervals",": From early-phase 400m x 12 for speed improvement, to pre-race 5000m x 2 for speed and endurance, mainly improving speed capacity.",[14,636,637,640],{},[328,638,639],{},"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.",[14,642,643,646],{},[328,644,645],{},"Long run",": From early-phase 20km to later-phase 32km, usually 40–60 seconds slower than marathon pace. Mainly improving long-distance endurance.",[380,648,650],{"id":649},"good-or-bad-plans","Good or Bad Plans",[14,652,653],{},"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.",[335,655,657],{"id":656},"about-race-day","About Race Day",[352,659,660],{},[355,661,662],{},"Clarify your goal.",[14,664,665],{},"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.",[14,667,668],{},"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.",[14,670,671],{},"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.",[318,673],{},[14,675,676],{},"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!",[14,678,679],{},[31,680],{"alt":33,"src":681},"/images/shares/reflections-on-running-from-a-experienced-runner/742a61f2200b3169af7948aaaeec9833.jpg",{"title":265,"searchDepth":266,"depth":266,"links":683},[684,685,692,701,708],{"id":337,"depth":266,"text":338},{"id":377,"depth":266,"text":378,"children":686},[687,689,690,691],{"id":382,"depth":688,"text":383},3,{"id":392,"depth":688,"text":393},{"id":408,"depth":688,"text":409},{"id":421,"depth":688,"text":422},{"id":440,"depth":266,"text":441,"children":693},[694,695,696,697,698,699,700],{"id":444,"depth":688,"text":445},{"id":460,"depth":688,"text":461},{"id":470,"depth":688,"text":471},{"id":490,"depth":688,"text":491},{"id":503,"depth":688,"text":504},{"id":513,"depth":688,"text":514},{"id":526,"depth":688,"text":527},{"id":545,"depth":266,"text":546,"children":702},[703,704,705,706,707],{"id":558,"depth":688,"text":561},{"id":579,"depth":688,"text":582},{"id":597,"depth":688,"text":600},{"id":615,"depth":688,"text":616},{"id":649,"depth":688,"text":650},{"id":656,"depth":266,"text":657},"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":324,"slug":711,"translationKey":711,"locale":272,"category":273,"date":712,"readTime":713,"author":714,"tags":716,"keywords":721,"source":728,"races":729},"reflections-on-running-from-a-experienced-runner","2026-04-24",14,{"name":715,"avatar":265},"Zheng Daqian",[717,718,719,720],"Xuzhou Marathon","Elite Runner","Marathon Training Plan","Marathon Race Preparation",[722,723,724,561,582,600,725,726,727],"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",[730],"xuzhou-marathon","/shares/en/reflections-on-running-from-a-experienced-runner",{"title":303,"description":709},"shares/en/reflections-on-running-from-a-experienced-runner","ruYFJcPNwHRZeNYe9vCgyeogBajtSU0iRe1LfX9ojKk",{"id":736,"title":737,"body":738,"description":867,"extension":269,"meta":868,"navigation":295,"path":891,"seo":892,"stem":893,"__hash__":894},"stories/shares/en/sub-3-belief-training-lessons.md","Breaking 3 Hours Is a Faith: Truths I Learned in Training",{"type":8,"value":739,"toc":860},[740,745,748,752,755,758,763,766,769,774,779,783,786,789,794,797,802,806,809,812,815,819,822,825,828,833,836,839,842,847,851,854,857],[11,741,742],{},[14,743,744],{},"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.",[14,746,747],{},"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.",[335,749,751],{"id":750},"the-seed-of-transformation-quietly-sprouted","The Seed of Transformation Quietly Sprouted",[14,753,754],{},"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.",[14,756,757],{},"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.",[14,759,760],{},[31,761],{"alt":33,"src":762},"/images/shares/sub-3-belief-training-lessons/34f07b82eff0abc4a1f5f50aecaca63b.png",[14,764,765],{},"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.",[14,767,768],{},"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.",[14,770,771],{},[31,772],{"alt":33,"src":773},"/images/shares/sub-3-belief-training-lessons/0e1842ae54a8a8fc853cd2b671e39221.png",[14,775,776],{},[31,777],{"alt":33,"src":778},"/images/shares/sub-3-belief-training-lessons/07f60e9398740de249f57460f53b8fa2.png",[335,780,782],{"id":781},"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",[14,784,785],{},"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.",[14,787,788],{},"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.",[14,790,791],{},[31,792],{"alt":33,"src":793},"/images/shares/sub-3-belief-training-lessons/ae466f4abc490fc41b1ffb412e8e1a51.png",[14,795,796],{},"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.",[14,798,799],{},[31,800],{"alt":33,"src":801},"/images/shares/sub-3-belief-training-lessons/8d99c71a30e6f90f6eb9554bfe077da0.png",[335,803,805],{"id":804},"tempered-into-steeltwo-wake-up-calls-from-hitting-the-wall","Tempered into Steel—Two Wake-Up Calls from Hitting the Wall",[14,807,808],{},"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.",[14,810,811],{},"In December 2024, I continued to participate in the Running Academy Winter Training Camp, further refining technique and accumulating strength.",[14,813,814],{},"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.",[335,816,818],{"id":817},"breaking-3-hours","Breaking 3 Hours!",[14,820,821],{},"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.",[14,823,824],{},"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!",[14,826,827],{},"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!",[14,829,830],{},[31,831],{"alt":33,"src":832},"/images/shares/sub-3-belief-training-lessons/f670793fa103622a79bfc05eac062611.png",[14,834,835],{},"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.",[14,837,838],{},"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.",[14,840,841],{},"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!",[14,843,844],{},[31,845],{"alt":33,"src":846},"/images/shares/sub-3-belief-training-lessons/717175f3f53bcd794fcb38b574326815.png",[335,848,850],{"id":849},"epilogue","Epilogue",[14,852,853],{},"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.",[14,855,856],{},"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.\"",[14,858,859],{},"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":265,"searchDepth":266,"depth":266,"links":861},[862,863,864,865,866],{"id":750,"depth":266,"text":751},{"id":781,"depth":266,"text":782},{"id":804,"depth":266,"text":805},{"id":817,"depth":266,"text":818},{"id":849,"depth":266,"text":850},"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":762,"slug":869,"translationKey":869,"locale":272,"category":273,"date":870,"readTime":871,"author":872,"tags":874,"keywords":879,"source":886,"races":887},"sub-3-belief-training-lessons","2026-04-17",6,{"name":873,"avatar":265},"Pose Method",[873,875,876,877,878],"Laid-Back Runner","Huaian Marathon","Baoding Marathon","Sub-3 Training Plan",[880,875,881,882,883,884,876,885],"Winter Training Plan","Olympic Forest Park","Fangshan Half Marathon","Pace","Monthly Mileage","Training Camp","https://mp.weixin.qq.com/s/rPTt7L8Udh3eKNS94IU4WQ",[888,889,890],"huaian-marathon","beijing-marathon","xiamen-marathon","/shares/en/sub-3-belief-training-lessons",{"title":737,"description":867},"shares/en/sub-3-belief-training-lessons","R8i5oh1CJEwaSUV_xmpDcOa6tQ0JevXd6uCRTCJOSLw",[4,896],{"id":897,"title":898,"body":899,"description":1138,"extension":269,"meta":1139,"navigation":295,"path":1157,"seo":1158,"stem":1159,"__hash__":1160},"stories/shares/zh/what-i-did-to-break-3.md","全马破三，我做了什么",{"type":8,"value":900,"toc":1136},[901,906,909,912,917,920,923,926,929,931,934,937,940,943,947,951,954,957,961,964,968,972,975,978,981,984,987,990,994,997,1000,1003,1006,1009,1013,1016,1019,1022,1025,1028,1031,1034,1038,1041,1044,1047,1050,1053,1056,1060,1063,1066,1069,1072,1075,1078,1081,1084,1087,1090,1093,1096,1099,1102,1105,1108,1111,1114,1117,1120,1123,1126,1130,1133],[11,902,903],{},[14,904,905],{},"作为从2017年就跑进330的老精英的跑者，我自认为是资深跑者，目标自然是破三。然而从一开始我就知道，这必然是一个艰难的过程，需要常年坚持系统规律的训练，好在通过几年的努力，我坚持下来了，成绩也是一次又一次在起伏中提升，最终在2020年10月11日成功实现破三。",[14,907,908],{},"日本作家村上春树，在坚持跑步三十多年的时候，写了《当我谈跑步时，我谈些什么》一书。我全马破三，都做了什么……",[14,910,911],{},"2020年10月11日下午，我进行了一个全马测试，成功跑进了三小时，实现了破三目标，内心无比激动，决定写个总结来纪念一下这对于跑者来说，十分重要的里程碑。",[14,913,914],{},[31,915],{"alt":916,"src":34},"图片",[14,918,919],{},"破三，也就是全程马拉松能跑进三小时（300），是很多业余跑步爱好者的终极目标，也是大部分跑步爱好者一辈子也实现不了的愿望。",[14,921,922],{},"在2017年我刚开始搞马拉松训练时，据说全国业余跑者中全马能跑进3小时的不足1000人，国家二级运动员标准也仅仅是3小时10分。菏泽绝大部分跑友只是冲着3小时30分（330）这个成绩而跑的，在当时，能达到330这个成绩的跑友是绝对的精英，在各种比赛中站在A区率先起跑，参加大多数比赛免于抽签（直通）。",[14,924,925],{},"随着全民运动的开展，社会、政府、国家在运动健康领域的宣传和投入越来越大。人民大众对体育锻炼的热情也越来越高。而跑步作为最简单的运动方式发展迅速，全国各地组织的大大小小的跑步比赛，每年都几倍的速度增长，参与到马拉松训练的人口也是越来越多。民众跑步的整体水平迅速提高也是顺理成章的事了。",[14,927,928],{},"最终，马拉松二级运动员的标准也提高到了2小时53分，精英的标准也有提高到300的趋势了。越来越多的跑者不再满足于330的老精英标准，而是瞄准300这个绝对精英标准，甚至是253这个新的国家二级马拉松运动员标准了。",[14,930,905],{},[14,932,933],{},"回顾自己的马拉松训练历程，我都做了些什么？哪些是经验，那些又是教训？如果再重来一遍的话，我是不是可以做得更好？这都需要总结，是对自己将来训练的促进，也是对往事的怀念吧。",[14,935,936],{},"2017年下半年，我从部队转业回到家乡曹县，在人民公园偶遇了周中涛大哥和朱付新。三个人一起训练，初步有了参加马拉松比赛的想法。当时的想法也很简单，就是能完赛。由于自己在部队时五公里的成绩是19分20秒的，在十几公里距离上的训练中很快就适应了。八月份就自测完成了半马，用时一小时50分左右。",[14,938,939],{},"2017年10月份参加了菏泽市企业华阳房产组织举办的第二届半马比赛用时一小时34分钟左右完赛。接下来的几个星期，我在曹县人民公园自测了几个全马，最快3小时23分。",[14,941,942],{},"11月参加了2017年青岛马拉松和2017年济宁环太白湖马拉松两个全马比赛，成绩分别是323、326。",[14,944,945],{},[31,946],{"alt":916,"src":65},[14,948,949],{},[31,950],{"alt":916,"src":70},[14,952,953],{},"之后，我为长距离的奔跑着了迷，几乎每星期都要围绕菏泽城跑上一圈，距离至少是42公里，经常是跑到50多公里。",[14,955,956],{},"2018年1月14日，我参加了菏泽市政府组织的徒步大赛，赛道距离大概在12公里。我居然夺得了第3名。站上了领奖台，市体育局局长握着我的手说，你们是城市的英雄！那一刻，我真的觉得自己很了不起。",[14,958,959],{},[31,960],{"alt":916,"src":81},[14,962,963],{},"2018年我又跑了几场比赛，菏泽半程马拉松，1小时29分58秒，3月份郑开马拉松，3小时16分，9月份日照马拉松，3小时15分。",[14,965,966],{},[31,967],{"alt":916,"src":89},[14,969,970],{},[31,971],{"alt":916,"src":94},[14,973,974],{},"2018年11月，东明马拉松，我有点膨胀了，准备冲进310这个国家马拉松二级运动员标准，却以3小时33分的成绩完赛，崩得一塌糊涂。",[14,976,977],{},"2019年菏泽马拉松，我再次冲击310，又一次以322的成绩败下阵来。2019年4月北京半马，1小时27分创造自己的半马最好成绩。",[14,979,980],{},"2019年夏天，我开始尝试间歇训练，10公里自测突破了40分。",[14,982,983],{},"参加2019年文昌湖半程马拉松，该比赛虽然赛道坡度很大，但我跑得很平稳，平均配速409。紧接着参加齐河半程马拉松127。",[14,985,986],{},"参加单县10公里比赛，用时39分26秒，该比赛被组委会误发了第3名的牌子，最后确认是第5名，错失了第二次站上领奖台的机会。",[14,988,989],{},"2019年11月，我参加了东明马拉松，以307成功突破国家二级马拉松运动员老标准。",[14,991,992],{},[31,993],{"alt":916,"src":117},[14,995,996],{},"紧接着参加了济南马拉松、上海马拉松，没能实现再突破，以316、318完赛。",[14,998,999],{},"2019年夏天，我托好友于祥英帮我购买了阿迪达斯takumi跑步鞋，第一次穿上了正品运动鞋，感觉到还是好装备更能带来稳定的发挥。",[14,1001,1002],{},"间歇训练的体验，也让我意识到不同方式的训练，更能提高不同专项能力。通过偶然的机会，加入了无疆破三群，了解到了更多的跑步知识，见到了更多高手的日常训练。每周间歇训练、高强度节奏跑、长距离慢跑三种方式成为了我的跑步必修课。",[14,1004,1005],{},"2020年元旦，聊城半马我PB126，也中签无锡马拉松，正当准备进一步突破的时候，新冠肺炎疫情让我参赛的想法变成了泡影。",[14,1007,1008],{},"原本14天的封闭值班模式，也一变再变，毫无征兆的造成了我和同事们两个多月的与世隔绝。",[14,1010,1011],{},[31,1012],{"alt":916,"src":137},[14,1014,1015],{},"2020年春节刚过，新冠疫情肆虐，武汉封城。全国监管场所执勤模式统一改为14+N+N。作为年轻一代、有追求、想进步的监狱干警，首先进入狱内封闭值班，义不容辞。这次疫情的突然出现，大家都联想到了2003年的非典疫情，然而它的严重性远远超出了大家的想象。正当我们封闭满14天，准备换防之时，湖北、浙江、山东3个省份5个监狱发生了罪犯感染疫情，司法部下达了停止轮换的决定。",[14,1017,1018],{},"显然，我们对封闭执勤的困难准备是不充分的。作为一个跑步爱好者，我更是有点懵了。都说跑步是最简单的运动，一双鞋就可以展开训练。话虽这么说，但要想获得好的体验，一些装备还是能发挥很大作用的。当然有些传奇跑者的存在，像郓城晁国瑞，穿拖鞋全马PB249，还在跑北京马拉松时，被央视捕捉到了穿拖鞋跑马拉松的镜头，各大媒体争相采访报道，北马“拖鞋哥”的名号传遍全国。",[14,1020,1021],{},"在马拉松赛道上，还有大量的赤脚跑者，也有个别的西装皮鞋跑者。还有的人皇袍加身，也有孙悟空、猪八戒等卡通形象的扮演跑友。这些看似轻松愉快的马拉松参赛者，其实都是能力超强的大神，不是一般人能轻松模仿得来的。",[14,1023,1024],{},"作为普通跑步爱好者，我还是更相信科技的力量，基普乔格全马破2行动，除了脚穿数千元一双的Nike碳板鞋，更有引导车配速射线，还有8人一组的兔子，全程轮流破风。",[14,1026,1027],{},"科学技术的发展更能够帮助人类实现突破，是不争的事实。",[14,1029,1030],{},"然而，原本为14天的封闭值班所做的准备，我并没有携带支撑规律系统的跑步训练的装备，没有带跑步鞋，也没有带速干衣，甚至都没有戴跑步手表。隔三差五的穿着执勤鞋，冬季警服和大檐帽，活动个30分钟草草了事，是我的训练节奏。",[14,1032,1033],{},"随着轮换的遥遥无期，我开始慌了，我发现我的体重上升了许多，这是我所不能接受的。在我的心目中，我一直是从前那个少年，还没有做好成为油腻中年大叔的准备。",[14,1035,1036],{},[31,1037],{"alt":916,"src":163},[14,1039,1040],{},"于是，我重新规划了我封闭值班期间的训练生活。决定先从慢跑减肥开始，一旦停训时间过长，重新开始的过程总是十分痛苦的。首先训练时间的保障就是最大的问题，因为封闭值班的警力只是全员的1/3，这意味着，我们的工作量要比正常值班的工作量大得多。更何况当时是战时，比平时的要求更高，休息的时间自然比平时少了太多，还有就是夜班时间更长，频率更高，每天的精神状态也变得很差。",[14,1042,1043],{},"但热爱一件事情，一切都不是问题，很快我恢复了十公里跑，经过几个星期的调整。连续奔跑10多公里变得轻松起来，但速度却慢了许多。别说十公里跑进40分钟了，就是每公里跑进4分钟都很吃力。就这样在恢复训练的封闭状态下，时间过得稍稍快了些，心态也慢慢变得平和，体能也足够连续奔跑20多公里了。但是，每一次长距离训练过后，一身警服被汗水完全浸透再风干，全身的汗渍把藏蓝染成了花白。",[14,1045,1046],{},"终于熬到了换防的日子，一双执勤鞋被穿出了十几个大洞，但它成功完成了使命，陪我度过了最为艰难的时光。",[14,1048,1049],{},"一个月的居家休息转瞬即逝，告别老婆孩子，重又开始了封闭的漫长煎熬，先是在酒店里隔离观察14天，不能跑步。我不敢闲着，室内折返跑、原地跑、箭步蹲、蛙跳、鸭子步等等腿部力量专项训练，天天搞得不亦乐乎。",[14,1051,1052],{},"然而，这些室内训练并没有阻止我室外跑步能力的倒退。进入值班阵地，工作之余，尽管我换上了跑步鞋，穿上了速干衣，戴上了智能手表。但是，简单的跑个10公里，心率居然高的吓人。这时我才明白，重新开始，又是我唯一的选择。有了上一次艰难处境的经验，再次封闭值班的我淡定了许多。间歇跑、高强度节奏跑、长距离慢跑、专项腿部力量训练等等。这些跑步相关训练占满了我的休息时间。很快，一个月时间过去了，又迎来了轮换。回到家后，我搞了个十公里自测，居然轻松跑进了39分钟，这大大出乎了我的意料，因为这个成绩是全马破三的一个基本指标。在家休息期间，我又测试了半马，1小时27分完成，并不理想。我明白，自己的训练并不系统，30公里以上的长距离训练的缺失，造成我的有氧耐力跟我的跑力值并不匹配。",[14,1054,1055],{},"又是几度轮换，复工复产后，值班压力越来越大，工作任务也愈加繁重。但跑步训练对我来说，非但没有难以坚持，反而是缓解我压力的最佳调剂品。",[14,1057,1058],{},[31,1059],{"alt":916,"src":186},[14,1061,1062],{},"跑步让我为之疯狂，为之陶醉。但沉溺于跑步的做法还是让我付出了一定的代价。频繁的夜班，繁重的公务需要处理，所剩的时间本就不多，我却任性地增加了训练时间，提高了训练强度，最终身体透支，发出了严重警告，伤风感冒让我的身体踩下了刹车键，所有训练不得不停止。",[14,1064,1065],{},"有了这次教训，我变得理性了，认清了凡事过犹不及的道理。训练的最终目的是为了让工作、生活更和谐。没有了出色的工作和舒适的生活，训练将毫无意义。我合理设置训练强度，确保每天能量饱满，富有精力应付各类事务。",[14,1067,1068],{},"又一次轮换居家休息时。测了一次10公里，38分22秒，破三的信心更足了。",[14,1070,1071],{},"用4分配速跑了两次15公里都完成的很轻松，最后一次还跑进了59分钟。",[14,1073,1074],{},"长距离训练，我选择了以时间为单位，先是轻松90分钟跑，再是适应2小时跑，到最后连续2个半小时跑也不费劲。",[14,1076,1077],{},"绝对速度、速度耐力训练方面，我也没有放松，利用几个星期的时间，先是进行200米间歇30组，400米间歇20组，配速在3分20秒左右，后是1000米间歇10组，2000米间歇6组，配速在3分30秒左右。",[14,1079,1080],{},"期间的1000米跑，还经常跑到3分15秒左右，这又是让我十分惊讶的成绩。因为我在2003年大学一年级上学期期末体育测试时，在学院篮球班排名第一，用时3分20秒。我竟然在人到中年之时，打破了自己17年前正值年少时的1000米记录。",[14,1082,1083],{},"我觉得，挑战全马300的时候到了，时间定在2020年10月11日早晨。但是生活又一次和我开了一个玩笑，10月10日轮到我值班，往狱内运送原料时，一不小心被平板推车的车轱辘轧住了一只脚，脚趾甲血淋淋的，足弓貌似也受伤了，霍霍的疼。心想完了，不但原计划的全马测试要泡汤，还可能又有停训的必要，我甚至在心里默念，千万不要留下残疾啊，毕竟那一平板推车的原料有几千斤重，轧在脚上，怎能不让我绝望？",[14,1085,1086],{},"休息了一晚上，脚居然没有出现肿胀，活动了一下并没有太大的不适，所以决定把全马自测推迟到当天下午。",[14,1088,1089],{},"10月11日下午2点过后，我就开始了准备工作，因为稍微有点小雨，就没有选择穿背心，而是穿上了速干短袖T恤，戴上了一副自己比较喜欢的护臂，穿上1分竞速短裤和毛巾料的马拉松运动袜，戴上小腿套，穿上了特步160X跑步鞋，这是一款国产的马拉松碳板鞋，经多次试穿，稳定性非常好。准备了一瓶纯净水，一玻璃杯水冲进两袋固体饮料宝矿力水特，吞了3个能量胶带，带上了2个能量胶，和2个盐丸，来到了我的自测跑道上。",[14,1091,1092],{},"这个跑道是在我家小区门口，共2.17公里，路面都是2年内新修的柏油路。我把水、固体饮料、盐丸和能量胶透过一个墙缝，藏进一片废墟里。开始了热身活动，先做10个健步蹲、10个蹲跳、10个内侧压腿、10个外侧压腿、10个前踹，再做30个后踢腿30个高抬腿各2组，最后70米冲刺跑两组。开始出发，不慌不忙第一公里4分配速。",[14,1094,1095],{},"第一圈2.17公里9分内轻松完成，第2圈,也是4分出头的配速稳定完成。2圈过后把手伸进墙缝，取出纯净水，喝了一大口，大约1/4瓶。",[14,1097,1098],{},"第3圈，第4圈依然平稳。也是。4分零几秒的配速，喝了一口固体饮料，大约1/3杯，甘甜，跑起来更有劲儿了。",[14,1100,1101],{},"第5圈、第6圈依然平稳。6圈过后，手伸进墙缝，取出那2个能量胶，再去取盐丸，却够不到了，只好全身趴在地上，用手指头拔了好久才摸到，等把盐丸从墙缝里取出来时，胳膊累的想抽筋儿，吃掉了那2个盐丸，又喝掉了1/4瓶的纯净水，这一公里的配速显示5分多。不过不影响大局，前期积攒的富裕时间足够用来挥霍。",[14,1103,1104],{},"第7圈，第8圈，依然平稳，又喝了一大口的固体饮料，还是1/3杯，身体又为之一振。",[14,1106,1107],{},"过半程时，1小时27分多，满意。",[14,1109,1110],{},"10圈过后又喝掉了1/4瓶的纯净水，配速稍稍慢了一些，但仍在4分15秒以内。",[14,1112,1113],{},"12圈后，喝掉了最后一口固体饮料，感觉还算舒服地来到了30公里的关口。",[14,1115,1116],{},"14圈过后，喝掉最后一口纯净水，也失去了所有的依靠，但也感觉再无累赘，只需平稳向前，必然成功。",[14,1118,1119],{},"然而，通往成功的路并不舒服，大腿处时不时有发紧的感觉，这是抽筋的前兆，我努力调整跑姿，让自己尽量在机械的惯性下往前推进，配速降了一些，但都在4分30秒之内，完全可以接受，挺过了第16圈、第17圈。",[14,1121,1122],{},"到第18圈第19圈，迎着成功的幸福的召唤继续坚持。",[14,1124,1125],{},"最后1公里的加速，自然是喜悦的宣泄。42.20公里时，我按下了跑表结束键，2小时58分20秒，全马净时间2小时58分16秒，至此所有的付出都值得了，我的努力得到了回报。",[14,1127,1128],{},[31,1129],{"alt":916,"src":257},[14,1131,1132],{},"从此，在自己的心目中，我就是那个精英跑者。",[14,1134,1135],{},"玩跑步，我是认真的。",{"title":265,"searchDepth":266,"depth":266,"links":1137},[],"作者回顾自己从330精英到全马破三的训练过程，系统总结间歇、力量、月跑量与自测经验，适合目标300的业余跑者参考。",{"coverImage":34,"slug":271,"translationKey":271,"locale":1140,"category":1141,"date":274,"readTime":275,"author":1142,"tags":1144,"source":285,"keywords":1151,"races":1156},"zh","跑者经验",{"name":1143,"avatar":265},"跑马去旅行",[1145,1146,1147,1148,1149,1150],"跑进三小时","比赛直通","间歇训练","上海马拉松","跑步必修课","力量专项训练",[1145,1146,1147,1148,1149,1150,1152,1153,1154,1155],"全马破三","马拉松训练经验","新冠肺炎疫情","全马自测",[292,293,294],"/shares/zh/what-i-did-to-break-3",{"title":898,"description":1138},"shares/zh/what-i-did-to-break-3","L6or1PZHakUFgq31iQepI_sC1gKLkahx_a3bqQxU3zo",1790236657528]