{"id":71787,"date":"2018-06-11T05:20:39","date_gmt":"2018-06-11T03:20:39","guid":{"rendered":"https:\/\/www.oxyburn.it\/blog\/6-months-to-prepare-for-the-marathon-the-5-training-schedule\/"},"modified":"2018-06-11T05:20:39","modified_gmt":"2018-06-11T03:20:39","slug":"6-months-to-prepare-for-the-marathon-the-5-training-schedule","status":"publish","type":"post","link":"https:\/\/www.oxyburn.it\/en\/blog\/6-months-to-prepare-for-the-marathon-the-5-training-schedule\/","title":{"rendered":"6 MONTHS TO PREPARE FOR THE MARATHON: THE -5 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

<\/h5>\n

With the guidance and advice of a professional trainer and athlete, you can follow a training plan to prepare for a 42 km<\/strong> race, starting today and running through November! Thanks torunning 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. Let\u2019s start with the first month! \"\"<\/p>\n

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

Here is the schedule for four days of training per week, from Monday, June 11, to Sunday, July 8. <\/p>\n

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

WEEK 1<\/strong><\/p>\n

MON:<\/strong> 20′ easy run + 6x(1’30” fast + 2’30” slow) total 24 min. + 10′ cool-down <\/p>\n

WED:<\/strong> 20\u2019 run + 4×100 mt. strides + 3x(2×600 with 2-minute recovery + 1×1200 with 4-minute recovery) total 7200 mt. + 10′ cool-down <\/span>
\n<\/span><\/p>\n

FRI:<\/strong> one hour of easy running<\/p>\n

Sat\/Sun:<\/strong> 15 km cross-country skiing<\/span><\/p>\n

WEEK 2<\/strong><\/p>\n

MON:<\/strong> 20\u2019 easy run + 3x(2 km at a moderate pace + 1 km at an easy pace) for a total of 9 km + stretching <\/span><\/p>\n

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

FRI:<\/strong> 70-minute easy run<\/span><\/p>\n

Sat\/Sun:<\/strong> <\/span>17 km slow long run<\/span><\/p>\n

WEEK 3<\/strong><\/p>\n

MON:<\/strong> 15\u2019 easy run + 2 sets of (3 km at a moderate pace + 2 km at an easy pace) <\/span><\/p>\n

WED:<\/strong> 20\u2019 easy run + 2×1000 with 4\u2019 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.<\/span><\/p>\n

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

SAT\/<\/span><\/strong>SUN:<\/strong> 15 km slow long run (non-competitive)<\/span><\/p>\n

WEEK 4 (recovery week)<\/strong><\/p>\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-meter strides + 10 x 400 meters with 2-minute recovery<\/span><\/p>\n

FRI:<\/strong> 50\u2019 easy run + 10 x 100 mt. strides + stretching<\/span><\/p>\n

SUN:<\/strong> 10 km \u2013 5 easy runs + 5 moderate runs<\/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

What should you wear when running and training for a marathon?<\/strong><\/p>\n

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. <\/p>\n

 <\/p>\n

\n

 <\/p>\n

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

\u2022 FUZEE<\/a> Jersey – Made with an ultralight fabric<\/strong> that maintains the perfect body microclimate. The self-ventilating micro-mesh structure<\/strong> accelerates moisture wicking even during the most intense activities. <\/p>\n

\u2022 AXO<\/a> Shorts – Featuring medium compression<\/strong> and a lightweight yet durable fabric<\/strong>, these shorts offer quality, elasticity, and softness. During physical activity, your muscles work efficiently and with less effort<\/strong>, remaining stable and in place, which reduces the risk of pain even after hours of intense activity. <\/p>\n

\u2022 FLY<\/a> Water Bottle – Featuring a practical and sustainable<\/strong> design to ensure maximum lightness and leak-proof performance. It is made using 30% less plastic than other water bottles. <\/p>\n

\u2022 POTENCY<\/a> Socks – Medium compression<\/strong> to shorten muscle recovery time and accelerate the removal of lactic acid. The three-dimensional cell structure<\/strong> dissipates excess heat and promotes sweat evaporation during intense activities. <\/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":71788,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1871,1872],"tags":[],"class_list":["post-71787","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips-and-tricks","category-training"],"acf":[],"yoast_head":"\nMARATHON TRAINING SCHEDULE: -5 MONTHS<\/title>\n<meta name=\"description\" content=\"Training schedule and tips from Oxyburn to prepare for the marathon. 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