{"id":71366,"date":"2018-07-09T16:18:07","date_gmt":"2018-07-09T14:18:07","guid":{"rendered":"https:\/\/www.oxyburn.it\/blog\/4-months-to-train-for-the-marathon-the-training-schedule\/"},"modified":"2018-07-09T16:18:07","modified_gmt":"2018-07-09T14:18:07","slug":"4-months-to-train-for-the-marathon-the-training-schedule","status":"publish","type":"post","link":"https:\/\/www.oxyburn.it\/en\/blog\/4-months-to-train-for-the-marathon-the-training-schedule\/","title":{"rendered":"4 MONTHS TO TRAIN FOR THE MARATHON: THE TRAINING SCHEDULE"},"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 comes the third month!<\/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 JULY 9\u201315<\/strong><\/h3>\n

MON:<\/strong> 10\u2019 easy run + 3x(3 km at a moderate pace + 1 km at an easy pace) for a total of 12 km + 10\u2019 slow run<\/p>\n

WED:<\/strong> 20\u2019 run + 4×100 mt. strides + 3x(800 rec.2+600 rec.2+400 rec.4) total 5400 mt. + 10′ cool-down <\/span>
\n<\/span><\/p>\n

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

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

 <\/p>\n

WEEK OF JULY 16\u201322<\/strong><\/h3>\n

MON:<\/strong> 20\u2019 easy run + 7x(2′ fast pace + 2′ slow pace) for a total of 28 minutes + 10’10’ slow run + stretching <\/span><\/p>\n

WED:<\/strong> 20′ easy run + 3x(1500 rec.2 + 1000 rec.2 + 500 rec.4) total 9 km + 10′ cool-down<\/span><\/p>\n

FRI:<\/strong> 75-minute easy run<\/span><\/p>\n

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

 <\/p>\n

WEEK OF JULY 23\u201329<\/strong><\/h3>\n

MON:<\/strong> 15\u2019 easy run + 3 sets of (6′ slow + 4′ moderate + 2′ fast), total 36′ + 2 km at an easy pace <\/span><\/p>\n

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

FRI:<\/strong> 80′ easy run<\/span><\/p>\n

SAT\/<\/span><\/strong>SUN:<\/strong> 19 km run on hilly terrain<\/span><\/p>\n

 <\/p>\n

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

MON:<\/strong> 40-minute run + 10 sets of 100-meter progressive sprints (walk back) + stretching<\/span><\/p>\n

WED:<\/strong> 20-minute run + 4 x 100 meters at a faster pace + 3 sets of (5 x 300) with 2′ rest + 4′ rest<\/span><\/p>\n

FRI:<\/strong> 40-minute easy run + 10 x 100 meters at a faster pace + stretching<\/span><\/p>\n

SUN:<\/strong> 12\u201315 km of easy running<\/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 WIRE<\/a> T-shirt – Made from an ultralight fabric<\/strong> that maintains the perfect body microclimate. The self-ventilating micro-mesh structure<\/strong> accelerates sweat evaporation, keeping the body dry. The complete absence of seams<\/strong> and the raw-edge finishes provide a feeling of absolute comfort. <\/p>\n

\u2022 REACTOR<\/a> Shorts – Featuring a three-dimensional cell structure<\/strong> that promotes breathability. The seamless integration of an anatomical elastic structure<\/strong> ensures complete freedom of movement and control. The layer in contact with the skin is made of Dryarn\u00ae<\/strong> polypropylene .<\/strong> <\/p>\n

\u2022 RUN BELT<\/a> – Lightweight and snug-fitting<\/strong>, with a single large compartment featuring 3 slots, it securely and conveniently holds your essentials.<\/p>\n

\u2022 TOP MAN<\/a> Socks – High compression<\/strong> increases oxygenation, endurance, and muscle support, reducing recovery time and the risk of injury. The NanoGlide\u00ae fluorine inserts<\/strong> reduce friction, eliminating blisters and regulating foot temperature<\/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":71367,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1871,1872],"tags":[],"class_list":["post-71366","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips-and-tricks","category-training"],"acf":[],"yoast_head":"\n4 MONTHS TO TRAIN FOR THE MARATHON: THE TRAINING SCHEDULE<\/title>\n<meta name=\"description\" content=\"Training schedule and tips from Oxyburn to prepare for the marathon. 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