{"id":71358,"date":"2018-09-30T16:33:43","date_gmt":"2018-09-30T14:33:43","guid":{"rendered":"https:\/\/www.oxyburn.it\/blog\/marathon-training-schedule-1-month\/"},"modified":"2018-09-30T16:33:43","modified_gmt":"2018-09-30T14:33:43","slug":"marathon-training-schedule-1-month","status":"publish","type":"post","link":"https:\/\/www.oxyburn.it\/en\/blog\/marathon-training-schedule-1-month\/","title":{"rendered":"MARATHON TRAINING SCHEDULE: -1 MONTH"},"content":{"rendered":"

Oxyburn is here to support you even more! We\u2019ll help you train for a long-distance race this fall 2018. Whether it\u2019s a marathon or a half-marathon, with us you\u2019ll be ready to run both. <\/p>\n

With the guidance and advice of a professional trainer and athlete, you can follow a training plan to prepare for a 42 km<\/a><\/strong>, starting today and running through November! Thanksto running apparel, socks, sleeves, and running accessories featuring active graduated compression,<\/strong> you\u2019ll be able to train at your best while preventing injuries and chafing issues like blisters or redness\u2014and, most importantly, extend your distances, increase your intensity, and reduce recovery times. <\/p>\n

During the fall months, many athletes take on marathons<\/strong>\u2014not just runners<\/strong>, but also triathletes<\/strong> and mountaineers.<\/strong><\/p>\n

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\u2019 worth of marathon training plans for Oxyburn. Here’s the fifth month! Note: For the half marathon, reduce the total kilometers by 30\u201340% (for example, during interval training, do fewer sets but run them at a higher intensity). <\/strong><\/p>\n

\"\"

Ilaria Benetti, Ph.D. in Kinesiology and FIDAL Instructor<\/p><\/div>\n

Here is the schedule for four training days per week, from Monday, October 8, to Saturday, November 3. <\/p>\n

The plan allows you to work on three areas: endurance, capacity, and aerobic power. <\/strong> <\/p>\n

<\/h3>\n

WEEK OF OCTOBER 8\u201314<\/strong><\/h3>\n

MON:<\/strong> 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<\/p>\n

WED:<\/strong> 20\u2019 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 <\/span>
\n<\/span><\/p>\n

FRI:<\/strong> 70′ of easy running<\/p>\n

SAT\/SUN:<\/strong> 30 km long<\/span><\/p>\n

 <\/p>\n

WEEK OF OCTOBER 15\u201321<\/strong><\/h3>\n

MON:<\/strong> 10-minute easy run + 10 sets of (3 minutes at a fast pace + 3 minutes at a slow pace), total 60 minutes + stretching <\/span><\/p>\n

WED:<\/strong> 20′ easy run + 12×500 with 1:30 recovery, relaxed but fast pace, total 6 km + 15′ cool-down<\/span><\/p>\n

FRI:<\/strong> 60-minute easy run<\/span><\/p>\n

SAT\/SUN:<\/strong> 21 km run or half marathon<\/span><\/p>\n

 <\/p>\n

WEEK OF OCTOBER 22\u201328 <\/strong><\/h3>\n

MON:<\/strong> 15′ easy run + 5 sets of (6′ slow + 4′ moderate + 2′ fast), total 60′ + stretching <\/span><\/p>\n

WED:<\/strong> 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 <\/span><\/p>\n

FRI:<\/strong> 60\u201370-minute easy run<\/span><\/p>\n

SAT\/<\/span><\/strong>SUN:<\/strong> 15 km <\/span> <\/p>\n

 <\/p>\n

WEEK OF OCTOBER 29\u2013NOVEMBER 3 (rest week)<\/strong><\/h3>\n

MON:<\/strong> 40-minute run + 12 sets of 120-meter progressive sprints (walking back) + stretching<\/span><\/p>\n

WED:<\/strong> 20-minute run + 4 x 100-meter sprints + 10 x 200 meters with 100-meter recovery walks + 10-minute slow run<\/span><\/p>\n

Fri:<\/strong> Rest Day<\/span><\/p>\n

SUN:<\/strong> race<\/span><\/p>\n

Running pace:<\/span><\/strong><\/p>\n

slow:<\/em> 40\u201350 seconds slower than your average pace in a 10-km race<\/span><\/p>\n

moderate:<\/em> 15\u201325 seconds slower than your average pace in a 10-km race<\/span><\/p>\n

fast:<\/em> 20 seconds faster than your average pace in a 10-km race<\/span><\/p>\n

 <\/p>\n

\n

 <\/p>\n

Work out in an OXYBURN outfit<\/h2>\n

\u2022 INNOVA<\/a> Jersey – Women’s long-sleeve jersey made with ultralight fabric<\/strong> and a self-ventilating micro-mesh construction<\/strong> that accelerates moisture wicking even during the most intense activities.<\/p>\n

\u2022 DYNAMIC<\/a> Shorts – Made of lightweight,<\/strong> soft fabric<\/strong>, they wick away sweat for maximum breathability<\/strong>. Perfect for running and trail running, even at \u201cultra\u201d distances. <\/p>\n

\u2022 SLIM<\/a> Headband – Lightweight and windproof<\/strong>, made of stretchy material for a comfortable, snug fit on the head, while also being highly breathable<\/strong>.<\/p>\n

\u2022 LEVITATE<\/a> Socks – Featuring carbon fiber inserts<\/strong> that dissipate negative static electricity. The multi-density construction<\/strong> ensures a perfect fit and complete protection<\/strong> for the foot. The layer in contact with the skin is made of Dryarn\u00ae<\/strong> polypropylene.<\/strong> <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Oxyburn is here to support you even more! We\u2019ll help you train for a long-distance race this fall 2018. Whether…<\/p>\n","protected":false},"author":5,"featured_media":71359,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1871,1872],"tags":[],"class_list":["post-71358","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips-and-tricks","category-training"],"acf":[],"yoast_head":"\nMARATHON TRAINING SCHEDULE: -1 MONTH<\/title>\n<meta name=\"description\" content=\"Training schedule and tips from Oxyburn to prepare for the marathon. 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