Renato Canova has coached extra athletes to sub-2:05 marathons than some other coach in historical past.
Over 50 Olympic and World Championship medalists have skilled underneath his steerage, from Moses Mosop’s 2:03:06 to Florence Kiplagat’s third-fastest half marathon ever.
His secret isn’t magic, it’s a basic shift in how we take into consideration marathon preparation.
In case you’re a leisure marathoner juggling coaching with profession and household tasks, you’ve most likely adopted a conventional coaching plan: construct mileage with straightforward lengthy runs, add some tempo work, throw in a couple of marathon tempo miles, and hope all of it comes collectively on race day.
Information from the College of New Hampshire analyzing 2,400 leisure marathoners revealed a placing disconnect: [1] 78% prioritized VO2 max growth via pace work and intervals, but lactate threshold confirmed a correlation coefficient of 0.91 with ending instances in comparison with simply 0.63 for VO2 max.
You’re coaching the flawed vitality system.
You’re about to find why Canova’s strategy to marathon-specific coaching might rework your race-day efficiency, and tips on how to adapt his elite strategies to your sub-elite coaching schedule.
We’ll discover the development from “particular speeds” at 90% and 110% marathon tempo to marathon-specific work at 95-105% purpose tempo, break down his signature particular block exercises, and present you precisely tips on how to implement these strategies at completely different weekly mileage ranges with out destroying your self.
Why Most Marathon Coaching Has It Backwards
Conventional marathon coaching follows what Canova calls “qualifying the extension.”
You begin with high-volume straightforward operating, these 20-milers at snug tempo, then step by step add depth with quick marathon tempo segments or progressive finishes.
Canova flips this fully.
His philosophy: “extension of high quality.”
Begin with quick steady operating at marathon tempo plus or minus 10%, then prolong the period you may maintain that pace.
You may not attain 20 miles till you’re operating at 90-95% of marathon tempo.
“What does a 2-hour straightforward run need to do with the marathon? Nothing,” Canova famously said.
The science backs him up.
A research of skilled aggressive runners discovered [2] that marathon coaching elevated VO2 max from 51.6 to 63.9 ml/kg/min whereas lowering the share of VO2 max throughout marathon effort from 82.1% to 72.3%.
However right here’s what issues extra: analysis on mitochondrial diversifications confirmed [3] citrate synthase and mitochondrial respiratory chain complicated actions elevated by 51% and 46-61% respectively with endurance coaching.
Your physique adapts particularly to the calls for you place on it.
Marathon-specific coaching at race tempo creates marathon-specific diversifications.
Understanding Particular Speeds: 90% and 110% Marathon Tempo
Earlier than you leap into marathon-specific work, Canova’s “particular part” develops the muse.
This 6-8 week transitional interval focuses on two key speeds: 90% and 110% of marathon tempo.
90% marathon tempo is roughly 20-25 seconds per mile slower than purpose tempo.
This tempo maximizes what researchers name “cardio fats energy”, absolutely the fee at which your physique oxidizes fats for vitality.
Run too quick and fats contribution shrinks to zero.
Run too gradual and absolute vitality demand is inadequate.
In keeping with Canova and Arcelli’s analysis, [4] this tempo happens at 85-90% of anaerobic threshold, or 90-95% of marathon tempo, representing the strongest physiological justification for lengthy quick runs in marathon coaching.
110% marathon tempo corresponds to roughly 10K effort, about 15-20 seconds per mile sooner than purpose tempo.
This targets fast-twitch Sort IIa muscle fibers and does one thing counterintuitive.
Drawing on analysis by Italian mitochondria researcher Gianni Benzi, Canova discovered [4] that coaching at paces from 97-105% of anaerobic threshold barely exceeds cardio capabilities, pushing into small lactate accumulation to generate new diversifications and stimulate cardio enzyme manufacturing in mitochondria.
You’re “embarrassing” your physique into getting stronger.
The Particular Block: Canova’s Signature Exercise
Each 3-4 weeks throughout each particular and particular coaching durations, Canova prescribes what he calls a “particular block.”
These are genuinely demanding exercises.
You run two high quality periods in in the future, morning and afternoon, totaling 45-50 kilometers for elite athletes.
The catch: minimal carbohydrate consumption between periods.
This forces your physique to turn out to be extra environment friendly at using fats as gasoline.
A basic particular block instance from Canova’s coaching [5] consists of:
Morning (26km): 3km warm-up, 10km between half marathon and marathon tempo, 10km barely sooner, 3km cool-down.
Afternoon (24km): 3km warm-up, 10km between half marathon and marathon tempo, 8x1km at 5-10km tempo, 3km cool-down.
Complete quantity: 50km in in the future, with vital work at or close to marathon effort.
You have to arrive at particular blocks well-rested and recuperate totally afterward.
No high quality work for 5-7 days following.
In any other case, as Canova warns, “we go to kill any individual.”
Adapting Particular Blocks for Sub-Elite Runners
The connection between weekly mileage and marathon-specific work is revealing.
Elite marathoners like Duncan Kibet and James Kwambai exhibit [6] that lower-mileage marathoners operating 80-90 miles weekly dedicate 60% of their mileage to marathon tempo, whereas high-volume runners like Robert Cheruiyot at 135-150 miles weekly solely run 25-30% at marathon-specific speeds.
The precept: decrease weekly mileage permits, and requires, increased share of race-specific work.
For 40-50 mile/week runners:
Scale back particular block quantity to 30-35km (19-22 miles) complete.
Your morning session: 2km warm-up, 8km at marathon tempo, 6km at 95% marathon tempo, 2km cool-down.
Your afternoon: 2km warm-up, 6km at marathon tempo, 5x1km at half marathon tempo with 200m jog restoration, 2km cool-down.
You’re operating 50-60% of weekly quantity at marathon tempo or sooner.
For 50-70 mile/week runners:
Goal 35-40km (22-25 miles) for particular blocks.
Morning: 3km warm-up, 10km progressive beginning at marathon tempo and ending at 95% tempo, 3km cool-down.
Afternoon: 2km warm-up, 8km at marathon tempo, 6x1km at 10km tempo with 1km float at 95% marathon tempo between, 2km cool-down.
You may deal with 40-50% of quantity marathon-specific.
For 70+ mile/week runners:
You strategy elite volumes with 40-45km particular blocks.
Analysis demonstrates [2] that mitochondrial density and oxidative enzymes in skeletal muscle rise on account of elevated mitochondrial biogenesis, permitting muscle tissue to rely extra closely on huge lipid shops for vitality throughout train.
Your increased coaching quantity has constructed the cardio base to help in depth marathon-specific work.
Marathon-Particular Intervals: 95-105% Vary
After establishing particular speeds, you progress to marathon-specific intervals in the course of the particular part.
These aren’t conventional threshold exercises.
The recoveries are quick, solely barely slower than marathon tempo.
Examples from Canova’s elite athletes embrace [7] 3x7km at 103-105% marathon tempo with 1km restoration at 98% tempo from Gelindo Bordin earlier than his 1988 Olympic marathon victory, or 4x6km at 102-104% tempo with 1km restoration at 96-97% tempo from Ornella Ferrara earlier than her 1995 World Championships bronze medal.
The intensive model: 10x1km at 105% marathon tempo with 1km restoration at 100-101% tempo, accomplished by Stefano Baldini three weeks earlier than his 2:07:57 London Marathon.
Discover the sample: you’re working at marathon tempo or barely sooner, recovering at marathon tempo or barely slower.
You’re instructing your physique that marathon tempo isn’t laborious, it’s simply… operating.
The Backside Line
Canova’s particular block coaching represents a basic philosophical shift.
As a substitute of constructing quantity first and hoping so as to add high quality later, you’re growing marathon-specific pace and endurance from day one.
This isn’t straightforward coaching.
Particular blocks require real dedication and disciplined restoration.
However for leisure runners prepared to embrace marathon-specific work, the payoff could be transformative.
Keep in mind: what used to organize runners to race the marathon now solely means you’re prepared to start out coaching for the marathon.
Begin with a strong basic part constructing to 90-95% marathon tempo operating.
Introduce your first modified particular block at 80% of elite quantity.
Progress step by step, prioritizing high quality of execution over hitting each prescribed quantity.
You will not be coaching for a sub-2:05 marathon, however that doesn’t imply you may’t profit from the strategies which have produced extra sub-2:05 marathoners than any teaching philosophy in historical past.
