Renato Canova – Elite 10km Training Plan (1 Month)
This is a schedule Renato Canova designed for a hypothetical elite 10km runner to illustrate his training principles. Canova is the leading marathon head coach in the world.
Week 1 – Monday: Long Easy Run (75-90min) + 5-10 Short Hill Sprints
Week 1 – Tuesday: Long Fast Run (25-30km) at 85% of 10km Pace
Week 1 – Wednesday: 2 Easy Runs Totalling 30km (Easy/Regeneration)
Week 1 – Thursday: 2 Moderate Runs Totalling 30km
Week 1 – Friday: 10-15km Tempo Run at 90-95% of 10km Pace
Week 1 – Saturday: 2 Easy Runs Totalling 30km (Easy/Regeneration)
Week 1 – Sunday: Long Run (90-120mins) at Moderate Effort
Week 2 – Monday: Long intervals on the track. Intervals to be 1000m to 3000m in length with short recovery and 16-20km in total volume. 95-98% of 10km Pace
Week 2 – Tuesday: 2 Easy Runs Totalling 20-30km (Easy/Regeneration)
Week 2 – Wednesday: 2 Moderate Runs Totalling 25-30km + 5-10 Short Hill Sprints
Week 2 – Thursday: Short intervals on the track. Intervals to be 4000m to 10000m in length with short recovery and a total volume of 10-12km. 102-105% of 10km Pace.
Week 2 – Friday: 2 Easy Runs Totalling 20-30km (Easy/Regeneration)
Week 2 – Saturday: 2 Moderate Runs Totalling 25-30km
Week 2 – Sunday: 30km long run at 80% of 10k Pace
Week 3 – Monday: Long fartlek with short variations of speed (ex. 20x1min fast, 1min moderate + 20x30sec fast, 30sec moderate). Ideally approx 1 hour in total (including recoveries) and intervals ranging from 30sec to 2min.
Week 3 – Tuesday: 2 Easy Runs Totalling 20-30km (Easy/Regeneration)
Week 3 – Wednesday: 2 Moderate Runs Totalling 25-30km
Week 3 – Thursday: Short Fast Tempo Run: 6-8km at approximately 10km Pace
Week 3 – Friday: 2 Easy Runs Totalling 20-30km (Easy/Regeneration)
Week 3 – Saturday: 2 Moderate Runs Totalling 25-30km
Week 3 – Sunday: 2 Easy Runs Totalling 20-30km (Easy/Regeneration)
Week 4 – Monday: 2 Easy Runs Totalling 20-30km (Easy/Regeneration)
Week 4 – Tuesday: Special block: AM 10km at 85% of 10k Pace + 10km at 96% of 10k Pace in morning. PM 10km at 85% of 10k Pace + 6-8km of medium intervals (600m-1000m) at 100-105% of 10k Pace.
Week 4 – Wednesday: 2 Easy Runs Totalling 20-30km (Easy/Regeneration)
Week 4 – Thursday: 2 Easy Runs Totalling 20-30km (Easy/Regeneration)
Week 4 – Friday: Long Progressive Run (90-120mins) – Moderate to Fast
Week 4 – Saturday: 2 Easy Runs Totalling 20-30km (Easy/Regeneration)
Week 4 – Sunday: 2 Moderate Runs Totalling 25-30km
