{"id":71835,"date":"2017-11-03T15:19:30","date_gmt":"2017-11-03T14:19:30","guid":{"rendered":"https:\/\/www.oxyburn.it\/blog\/fall-half-marathon-training-by-oxyburn\/"},"modified":"2017-11-03T15:19:30","modified_gmt":"2017-11-03T14:19:30","slug":"fall-half-marathon-training-by-oxyburn","status":"publish","type":"post","link":"https:\/\/www.oxyburn.it\/en\/blog\/fall-half-marathon-training-by-oxyburn\/","title":{"rendered":"FALL: HALF MARATHON TRAINING BY OXYBURN"},"content":{"rendered":"

In the fall, countless athletes take on half marathons: triathletes, cyclists, mountaineers, and, of course, runners. Whether you\u2019re running as part of your training or aiming for a personal best, the 21 km race is a challenge that draws thousands of enthusiasts throughout Italy, especially during the transitional seasons. The fall calendar is packed with these events, and many people are wondering how best to prepare. <\/p>\n

We asked Ilaria Benetti, who holds a Ph.D. in Kinesiology, is a strength and conditioning coach, and a FIDAL-certified instructor.<\/p>\n

\"\"

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

We know that for years you have been working with people undergoing post-traumatic rehabilitation and, at the same time, coaching both youth and senior teams at a major club in Verona. First of all, when you create your workout plans, do you follow any general guidelines?<\/strong><\/p>\n

Yes, the core of every training plan consists mainly of sessions focused on strength and running technique, endurance, aerobic capacity, and power. <\/strong>We also <\/strong>try to keep the exercises dynamic so the athletes don’t get bored.<\/p>\n

Do middle- and long-distance runners also need to build muscle strength?<\/strong><\/p>\n

Undoubtedly, strength and speed are factors that come into play when aerobic endurance and the body\u2019s physiology cause a decline in performance. In fact, Oxyburn<\/strong> \u2014through the various technologies incorporated into its garments, particularly compression<\/strong><\/a> \u2014helps maximize the benefits of your training by delaying muscle fatigue and improving muscle oxygenation. <\/p>\n

\"\"

Technical Gait Patterns<\/p><\/div>\n

We’d love to see an example\u2014could you give us a sample monthly training plan for a 15\u201320 km mid-distance race?<\/strong><\/p>\n

Absolutely\u2014this plan is ideal for starting your 90\/60-day preparation for the designated event.<\/p>\n

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

MON: 30\u2019 easy run + long climbs (gentle incline) 10x100mt run-walk intervals + 12\u2019 progressive run<\/span><\/p>\n

WED: 20\u2019 easy run + technical running drills for 20 meters (skipping, kicking, under-skipping, backward skipping, straight legs, galloping) + interval training: 5.5 km: 4 sets of (4 x 250 sprint on grass + 100 slow) with 2\u2019 rest<\/span><\/p>\n

FRI: 20\u2019 run + 10\u2019 jump rope exercises + 3x(4\u2019 slow + 3\u2019 moderate + 1\u201930\u201d fast) + 10′ cool-down<\/span><\/p>\n

SAT\/SUN: 14 km + stretching<\/span><\/p>\n

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

MON: 30-minute run + long climbs (gentle incline) 10 x 120 meters with walking recovery + 15-minute progressive run<\/span><\/p>\n

WED: 20\u2019 run + agility training for 25 meters (skips, kicks, under-skips, backward skips, straight legs, gallop) + interval training: 7 km 5x(4\u00d7250 sprint on grass + 100 slow) rest 2\u2019<\/span><\/p>\n

FRI: 20\u2019 run + 10\u2019 jump rope exercises + 3x(4\u2019 slow + 3\u2019 moderate + 2\u2019 fast)<\/span><\/p>\n

SAB: Muscle Strengthening <\/span><\/p>\n

SUN: 16 km + stretching<\/span><\/p>\n

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

MON: 30-minute run + long climbs (gentle incline) 12×120 meters with walking recovery + 15-minute progressive run<\/span><\/p>\n

WED: 20\u2019 run + 30-meter interval training (skipping, kicking, under-skipping, backward skipping, straight-leg skipping, galloping) + 6 x (600 meters run, 100 meters walk, 400 meters run) recovery 4′<\/span><\/p>\n

FRI: 20\u2019 run + 10\u2019 jump rope exercises + 3x(5\u2019 slow + 3\u2019 moderate + 2\u2019 fast)<\/span><\/p>\n

SAB: Muscle Strengthening<\/span><\/p>\n

SUN: 18 km + stretching<\/span><\/p>\n

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

MON: 30-minute run + 10 sets of 60-meter climbs on a gentle slope (walking recovery between sets) + 15-minute progressive run<\/span><\/p>\n

WED: 20\u2019 run + A.T. for 30 mt + 2 x 1000 mt (3′ rest) + 4 x (500 mt [1′ rest] + 500 mt) (4′ rest) + 1 x 1000 mt<\/span><\/p>\n

FRI: 20′ run + 20′ moderate pace + 10′ cool-down<\/span><\/p>\n

SUN: 18 km + stretching<\/span><\/p>\n

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

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

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

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

P.S.: The 250-meter race on the grass starts at the 300-meter mark and ends at the white line on the soccer field, past the finish area<\/span><\/p>\n

\"\"

Stretching<\/p><\/div>\n

You’ve given us a great example to follow so we can best prepare for the fall and winter running<\/strong> events . Do you have any other advice you’d like to share with us?<\/strong><\/p>\n

Absolutely. In sports\u2014especially for those who have limited time and are just getting started as adults\u2014it\u2019s essential to prevent injuries and optimize performance<\/strong> within the time you have available. That\u2019s why choosing the right technical gear<\/strong> is so important. In my experience, I\u2019ve found that Oxyburn\u2019s socks, underwear, calf sleeves, arm sleeves, and running accessories <\/a>offer exactly these benefits. Thermoregulation, muscle oxygenation, reduced fatigue, and shorter recovery times optimize performance<\/strong> and support the athlete during the critical moments of their activity when they\u2019re most prone to injury. <\/p>\n

We know you’re an excellent athlete, as well as a highly regarded coach. So we wish you the best of luck in your upcoming competitions! <\/p>\n

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

In the fall, countless athletes take on half marathons: triathletes, cyclists, mountaineers, and, of course, runners. Whether you\u2019re running as…<\/p>\n","protected":false},"author":5,"featured_media":71836,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-71835","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-senza-categoria"],"acf":[],"yoast_head":"\nFALL: HALF MARATHON TRAINING BY OXYBURN<\/title>\n<meta name=\"description\" content=\"The fall calendar is packed with half marathons. How can you best prepare? 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