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 race, starting today and running through November! Thanks torunning 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. Let’s start with the first month!

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

Here is the schedule for four days of training per week, from Monday, June 11, to Sunday, July 8.

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

WEEK 1

MON: 20′ easy run + 6x(1’30” fast + 2’30” slow) total 24 min. + 10′ cool-down

WED: 20’ run + 4×100 mt. strides + 3x(2×600 with 2-minute recovery + 1×1200 with 4-minute recovery) total 7200 mt. + 10′ cool-down

FRI: one hour of easy running

Sat/Sun: 15 km cross-country skiing

WEEK 2

MON: 20’ easy run + 3x(2 km at a moderate pace + 1 km at an easy pace) for a total of 9 km + stretching

WED: 20’ easy run + 4×100 m strides + 4×500 + 5×400 + 3×300; recovery: 2′ between sets of the same distance / 4′ between sets of different distances.

FRI: 70-minute easy run

Sat/Sun: 17 km slow long run

WEEK 3

MON: 15’ easy run + 2 sets of (3 km at a moderate pace + 2 km at an easy pace)

WED: 20’ easy run + 2×1000 with 4’ recovery + 2x(3×500 + 1×1000) + 2×500 + 1×1000 + 5×300 + 1×1500 + 1×800 + 1×400 Recovery: 2′ between identical sets / 4′ between different sets.

FRI: 75′ easy run

SAT/SUN: 15 km slow long run (non-competitive)

WEEK 4 (recovery week)

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

WED: 20-minute run + 4 x 100-meter strides + 10 x 400 meters with 2-minute recovery

FRI: 50’ easy run + 10 x 100 mt. strides + stretching

SUN: 10 km – 5 easy runs + 5 moderate runs

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

What should you wear when running and training for a marathon?

Oxyburn temperature-regulating apparel is designed to retain heat and wick sweat away. The energizing graduated compression improves blood circulation, helping the body regulate its temperature and keeping muscles in optimal condition, thereby delaying the onset of fatigue.

Work out in an OXYBURN outfit

• FUZEE Jersey – Made with an ultralight fabric that maintains the perfect body microclimate. The self-ventilating micro-mesh structure accelerates moisture wicking even during the most intense activities.

• AXO Shorts – Featuring medium compression and a lightweight yet durable fabric, these shorts offer quality, elasticity, and softness. During physical activity, your muscles work efficiently and with less effort, remaining stable and in place, which reduces the risk of pain even after hours of intense activity.

• FLY Water Bottle – Featuring a practical and sustainable design to ensure maximum lightness and leak-proof performance. It is made using 30% less plastic than other water bottles.

• POTENCY Socks – Medium compression to shorten muscle recovery time and accelerate the removal of lactic acid. The three-dimensional cell structure dissipates excess heat and promotes sweat evaporation during intense activities.