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 fourth month! Note: For the half marathon, reduce the total kilometers by 30–40% (e.g., for 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 days of training per week, from Monday, July 9, to Sunday, August 5.

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

WEEK OF AUGUST 13–20

MON: 10′ easy run + 5x(1.5 km at a moderate pace + 1.5 km at an easy pace) for a total of 15 km + 10′ slow run

WED: 20’ run + 4×100 mt. strides + 5x(600 rec.2+400 rec.2+200 rec.4) total 6000 mt. + 10′ cool-down

FRI: 75′ of easy running

SAT/SUN: 17/18 km run on undulating terrain

WEEK OF August 20–27

MON: 20′ easy run + 10x(1.30′ fast pace + 1.30′ slow pace) for a total of 30 minutes + 10′ slow run + stretching

WED: 20′ easy run + 3x(1000 rec.2 + 500 rec.2 + 500 rec.2 + 400 rec.4) total 7.2 km + 15′ cool-down

FRI: 60-minute easy run

SAT/SUN: 20/21 km run on undulating terrain

WEEK OF AUGUST 27–SEPTEMBER 3

MON: 15’ easy run + 4 sets of (6′ slow + 4′ moderate + 2′ fast) for a total of 48′ + 2 km at an easy pace

WED: 20’ easy run + 4×100 mt. strides + 100×200 + 2×600 + 1×000 (VERY FAST). Recovery: 2′ between identical sets / 4′ between different sets. + 20′ cool-down

FRI: 60–70-minute easy run

SAT/SUN: 21/23 km run on rolling terrain

WEEK OF JULY 30–AUGUST 5 (rest week)

MON: 40-minute run + 12 sets of 100-meter progressive sprints (walking back) + stretching

WED: 20’ run + 4×100 mt. strides + 12×400 with 2′ rest + 10′ slow run

FRI: 40-minute easy run + 10 x 80 meters on a slight incline + stretching

SUN: 23 km easy run

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

• KIM Tank Top – One of the most versatile women’s items in the Oxyburn line, thanks toits excellent elasticity and minimal compression. The fit is form-fitting but not too tight, and the cut flatters the female figure without being too low-cut.

• RISE UP Shorts – Made of lightweight, soft fabric, these shorts ensure absolute comfort and versatility. The abdominal area provides extra support, keeping the shorts securely in place throughout your activity. These shorts are ideal for a wide range of activities that require a lot of leg movement.

• TRAIL BELT – With its minimalist design, it discreetly and securely holds your personal items and water flasks. The elastic straps hold your trekking poles in place when you’re not using them.

• EVO SPEED Socks – Shorten recovery time and accelerate the elimination of lactic acid. The NanoGlide® fluorine inserts reduce friction, preventing blisters, and regulate the foot’s temperature.