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 comes the third month!

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 JULY 9–15

MON: 10’ easy run + 3x(3 km at a moderate pace + 1 km at an easy pace) for a total of 12 km + 10’ slow run

WED: 20’ run + 4×100 mt. strides + 3x(800 rec.2+600 rec.2+400 rec.4) total 5400 mt. + 10′ cool-down

FRI: 70′ of easy running

SAT/SUN: 17 km run on undulating terrain

WEEK OF JULY 16–22

MON: 20’ easy run + 7x(2′ fast pace + 2′ slow pace) for a total of 28 minutes + 10’10’ slow run + stretching

WED: 20′ easy run + 3x(1500 rec.2 + 1000 rec.2 + 500 rec.4) total 9 km + 10′ cool-down

FRI: 75-minute easy run

SAT/SUN: 18 km run on rolling terrain

WEEK OF JULY 23–29

MON: 15’ easy run + 3 sets of (6′ slow + 4′ moderate + 2′ fast), total 36′ + 2 km at an easy pace

WED: 20’ easy run + 4×100 mt. strides + 5×200 + 5×600 + 5×400. Recovery: 2′ between sets of the same distance / 4′ between sets of different distances. + 10′ cool-down

FRI: 80′ easy run

SAT/SUN: 19 km run on hilly terrain

WEEK OF JULY 30–AUGUST 5 (rest week)

MON: 40-minute run + 10 sets of 100-meter progressive sprints (walk back) + stretching

WED: 20-minute run + 4 x 100 meters at a faster pace + 3 sets of (5 x 300) with 2′ rest + 4′ rest

FRI: 40-minute easy run + 10 x 100 meters at a faster pace + stretching

SUN: 12–15 km of easy running

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

• WIRE T-shirt – Made from an ultralight fabric that maintains the perfect body microclimate. The self-ventilating micro-mesh structure accelerates sweat evaporation, keeping the body dry. The complete absence of seams and the raw-edge finishes provide a feeling of absolute comfort.

• REACTOR Shorts – Featuring a three-dimensional cell structure that promotes breathability. The seamless integration of an anatomical elastic structure ensures complete freedom of movement and control. The layer in contact with the skin is made of Dryarn® polypropylene .

• RUN BELT – Lightweight and snug-fitting, with a single large compartment featuring 3 slots, it securely and conveniently holds your essentials.

• TOP MAN Socks – High compression increases oxygenation, endurance, and muscle support, reducing recovery time and the risk of injury. The NanoGlide® fluorine inserts reduce friction, eliminating blisters and regulating foot temperature.