Oxyburn is here to support you even more! We’ll help you train for a long-distance race this fall 2018. Whether it’s a marathon or a half-marathon, with us you’ll be ready to run both.

With the guidance and advice of a professional trainer and athlete, you can follow a training plan to prepare for a 42 km, starting today and running through November! Thanksto running apparel, socks, sleeves, and running accessories featuring active graduated compression, you’ll be able to train at your best while preventing injuries and chafing issues like blisters or redness—and, most importantly, extend your distances, increase your intensity, and reduce recovery times.

During the fall months, many athletes take on marathons—not just runners, but also triathletes and mountaineers.

Ilaria Benetti, who holds a Ph.D. in Kinesiology and is a strength and conditioning coach and FIDAL-certified instructor, will guide us through our training by writing six months’ worth of marathon training plans for Oxyburn. Here’s the fifth month! Note: For the half marathon, reduce the total kilometers by 30–40% (for example, during interval training, do fewer sets but run them at a higher intensity).

Ilaria Benetti, Ph.D. in Kinesiology and FIDAL Instructor

Here is the schedule for four training days per week, from Monday, October 8, to Saturday, November 3.

The plan allows you to work on three areas: endurance, capacity, and aerobic power.

WEEK OF OCTOBER 8–14

MON: 20′ easy run + 1×3000 at moderate pace + 1000 at slow pace + 1×2000 at moderate pace + 1000 at slow pace + 1000 at moderate pace + 20′ cool-down

WED: 20’ run + 4×100 m sprints + 1x 2000 m (4-minute recovery) + 3x 1000 m (2-minute recovery) + 4×500 m (2-minute recovery) + 4×200 m (2-minute recovery) Total: 7,800 meters + 20′ cool-down

FRI: 70′ of easy running

SAT/SUN: 30 km long

WEEK OF OCTOBER 15–21

MON: 10-minute easy run + 10 sets of (3 minutes at a fast pace + 3 minutes at a slow pace), total 60 minutes + stretching

WED: 20′ easy run + 12×500 with 1:30 recovery, relaxed but fast pace, total 6 km + 15′ cool-down

FRI: 60-minute easy run

SAT/SUN: 21 km run or half marathon

WEEK OF OCTOBER 22–28

MON: 15′ easy run + 5 sets of (6′ slow + 4′ moderate + 2′ fast), total 60′ + stretching

WED: 20′ easy run + 4×100 m strides + 12×200 + 1×3000 (FAST). Recovery: 2′ between sets of the same distance / 4′ between sets of different distances. + 20′ cool-down

FRI: 60–70-minute easy run

SAT/SUN: 15 km

WEEK OF OCTOBER 29–NOVEMBER 3 (rest week)

MON: 40-minute run + 12 sets of 120-meter progressive sprints (walking back) + stretching

WED: 20-minute run + 4 x 100-meter sprints + 10 x 200 meters with 100-meter recovery walks + 10-minute slow run

Fri: Rest Day

SUN: race

Running pace:

slow: 40–50 seconds slower than your average pace in a 10-km race

moderate: 15–25 seconds slower than your average pace in a 10-km race

fast: 20 seconds faster than your average pace in a 10-km race

Work out in an OXYBURN outfit

• INNOVA Jersey – Women’s long-sleeve jersey made with ultralight fabric and a self-ventilating micro-mesh construction that accelerates moisture wicking even during the most intense activities.

• DYNAMIC Shorts – Made of lightweight, soft fabric, they wick away sweat for maximum breathability. Perfect for running and trail running, even at “ultra” distances.

• SLIM Headband – Lightweight and windproof, made of stretchy material for a comfortable, snug fit on the head, while also being highly breathable.

• LEVITATE Socks – Featuring carbon fiber inserts that dissipate negative static electricity. The multi-density construction ensures a perfect fit and complete protection for the foot. The layer in contact with the skin is made of Dryarn® polypropylene.