{"id":71364,"date":"2018-08-13T12:26:12","date_gmt":"2018-08-13T10:26:12","guid":{"rendered":"https:\/\/www.oxyburn.it\/blog\/marathon-training-schedule-3-months\/"},"modified":"2018-08-13T12:26:12","modified_gmt":"2018-08-13T10:26:12","slug":"marathon-training-schedule-3-months","status":"publish","type":"post","link":"https:\/\/www.oxyburn.it\/en\/blog\/marathon-training-schedule-3-months\/","title":{"rendered":"MARATHON TRAINING SCHEDULE: -3 MONTHS"},"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

<\/h5>\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 fourth month! Note: For the half marathon, reduce the total kilometers by 30\u201340% (e.g., for 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 days of training per week, from Monday, July 9, to Sunday, August 5. <\/p>\n

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

 <\/p>\n

WEEK OF AUGUST 13\u201320<\/strong><\/h3>\n

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

WED:<\/strong> 20\u2019 run + 4×100 mt. strides + 5x(600 rec.2+400 rec.2+200 rec.4) total 6000 mt. + 10′ cool-down <\/span>
\n<\/span><\/p>\n

FRI:<\/strong> 75′ of easy running<\/p>\n

SAT\/SUN:<\/strong> 17\/18 km run on undulating terrain<\/span><\/p>\n

 <\/p>\n

WEEK OF August 20\u201327<\/strong><\/h3>\n

MON:<\/strong> 20′ easy run + 10x(1.30′ fast pace + 1.30′ slow pace) for a total of 30 minutes + 10′ slow run + stretching <\/span><\/p>\n

WED:<\/strong> 20′ easy run + 3x(1000 rec.2 + 500 rec.2 + 500 rec.2 + 400 rec.4) total 7.2 km + 15′ cool-down<\/span><\/p>\n

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

SAT\/SUN:<\/strong> 20\/21 km run on undulating terrain<\/span><\/p>\n

 <\/p>\n

WEEK OF AUGUST 27\u2013SEPTEMBER 3<\/strong><\/h3>\n

MON:<\/strong> 15\u2019 easy run + 4 sets of (6′ slow + 4′ moderate + 2′ fast) for a total of 48′ + 2 km at an easy pace <\/span><\/p>\n

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

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

SAT\/<\/span><\/strong>SUN:<\/strong> 21\/23 km run on rolling terrain<\/span><\/p>\n

 <\/p>\n

WEEK OF JULY 30\u2013AUGUST 5 (rest week)<\/strong><\/h3>\n

MON:<\/strong> 40-minute run + 12 sets of 100-meter progressive sprints (walking back) + stretching<\/span><\/p>\n

WED:<\/strong> 20\u2019 run + 4×100 mt. strides + 12×400 with 2′ rest + 10′ slow run<\/span><\/p>\n

FRI:<\/strong> 40-minute easy run + 10 x 80 meters on a slight incline + stretching<\/span><\/p>\n

SUN:<\/strong> 23 km easy run<\/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 KIM<\/a> Tank Top – One of the most versatile women’s<\/strong> items in the Oxyburn line, thanks toits excellent elasticity<\/strong> and minimal compression. The fit is form-fitting but not too tight, and the cut flatters the female figure without being too low-cut. <\/p>\n

\u2022 RISE UP<\/a> Shorts – Made of lightweight, soft fabric<\/strong>, 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. <\/p>\n

\u2022 TRAIL BELT<\/a> – 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. <\/p>\n

\u2022 EVO SPEED<\/a> Socks – Shorten recovery time<\/strong> and accelerate the elimination of lactic acid. The NanoGlide\u00ae fluorine inserts<\/strong> reduce friction, preventing blisters, and regulate the foot’s temperature. <\/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":71365,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1871,1872],"tags":[],"class_list":["post-71364","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips-and-tricks","category-training"],"acf":[],"yoast_head":"\nMARATHON TRAINING SCHEDULE: -3 MONTHS<\/title>\n<meta name=\"description\" content=\"Training schedule and tips from Oxyburn to prepare for the marathon. 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