{"id":71802,"date":"2018-05-02T08:45:34","date_gmt":"2018-05-02T06:45:34","guid":{"rendered":"https:\/\/www.oxyburn.it\/blog\/6-months-to-prepare-for-the-marathon-follow-the-training-plan-by-oxyburn\/"},"modified":"2018-05-02T08:45:34","modified_gmt":"2018-05-02T06:45:34","slug":"6-months-to-prepare-for-the-marathon-follow-the-training-plan-by-oxyburn","status":"publish","type":"post","link":"https:\/\/www.oxyburn.it\/en\/blog\/6-months-to-prepare-for-the-marathon-follow-the-training-plan-by-oxyburn\/","title":{"rendered":"6 MONTHS TO PREPARE FOR THE MARATHON: FOLLOW THE TRAINING PLAN BY OXYBURN"},"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<\/strong> race, starting today and running through November! Thanks torunning compression gear, socks, sleeves, and active graduated compression running accessories,<\/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><\/div>\n

Here is the schedule for four days of training per week, from Wednesday, May 2, through Sunday, May 27. <\/p>\n

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

<\/h3>\n

WEEK 1<\/strong><\/h3>\n

WED:<\/strong> 30-minute easy run + 10 sets of 80-meter progressive sprints + stretching<\/p>\n

FRI:<\/strong> 20\u2019 easy run + 30″ fast + 1′ slow x 4 times
\n<\/span>+ 1′ fast + 2′ slow
\n+ 2′ fast + 2′ slow
\n+ 3′ fast + 3′ slow
\n+ 2′ fast + 2′ slow
\n+ 1′ fast + 2′ slow
\n<\/span><\/p>\n

SAT\/SUN:<\/strong> 2 km warm-up + 10 km at a moderate pace (I recommend participating in a few non-competitive races).<\/span><\/p>\n

 <\/p>\n

WEEK 2<\/strong><\/h3>\n

MON:<\/strong> 20\u2019 easy run + (3′ moderate, 1′ fast, 4′ slow) x 4 times<\/span><\/p>\n

WED:<\/strong> 20\u2019 run + 4×100 mt. strides + 2×500 + 1×1000 + 3×400 + 1×1200 + 1×800 + 1×400 recovery: 2′ between sets of the same distance \/ 4′ between sets of different distances.<\/span><\/p>\n

FRI:<\/strong> 15′ easy run + (1′ fast + 1′ slow) x 5 times + 10′ easy run + (1′ fast + 2′ slow) x 4 times.<\/span><\/p>\n

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

 <\/p>\n

WEEK 3<\/strong><\/h3>\n

MON:<\/strong> 15\u2019 easy run + (1 km at a moderate pace + 1 km at an easy pace) x 4 times<\/span><\/p>\n

WED:<\/strong> 20\u2019 easy run + 4×100 mt. strides + 2×500 + 1×1000 + 5×300 + 1×1500 + 1×800 + 1×400 Recovery: 2′ between sets of the same distance \/ 4′ between sets of different distances.<\/span><\/p>\n

FRI:<\/strong> 15\u2019 easy run + (30″ fast run + 1′ slow run) x 6 times + 10\u2019 easy run + (30″ fast run + 1′ slow run) x 6 times <\/span><\/p>\n

SAT\/<\/span><\/strong>SUN:<\/strong> 17 km slow run (non-competitive)<\/span><\/p>\n

WEEK 4 (recovery week)<\/strong><\/p>\n

MON:<\/strong> 50-minute run + 10 sets of 100-meter progressive sprints (walk back) + stretching<\/span><\/p>\n

WED:<\/strong> 20-minute run + 4 x 100-meter sprints + 10 x 300-meter runs with 100-meter walking recovery between each.<\/span><\/p>\n

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

SUN:<\/strong> 10\/12 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

What should you wear when running and training for a marathon?<\/strong><\/h3>\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

Here’s a perfect outfit for your training:<\/p>\n