Renato Canova – Elite Marathon Coach – Training Philosophy Summarised (Part 1)
In September 2017, world famous distance running coach Renato Canova shared his training philosophies in a stand up presentation in Valencia. Canova’s training methodology has influenced a large proportion of the elite marathon performances in the last 3 decades. He spoke in depth about the structure of marathon training and gives examples of specific duration and workouts. Below you will find a summary of his presentation with specific take aways for those interested in implementing ideas into their own training.
There are four periods of training that Canova talks about:
1. Transition Period (4 weeks post Marathon)
2. General Period (4 weeks duration)
3. Fundamental Period (6 weeks duration)
4. Specific Period (10 weeks duration)
This article focuses on the first 2 periods – the Transition Period and the General Period.
Transition: 4 weeks after the marathon
The transition period is used after a goal race, typically a goal marathon. This is the time of the season where recovery from a good effort is most important. There is no emphases on gaining fitness in this period but rather getting through this month of training and get ready to get back into it.
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Easy run (jogging to 75% of MP) lasting no longer than 1 hour. Focus on recovery.
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Muscle strengthening. General strength training.
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Running Technique. Short hill sprints.
General Period: 4 weeks duration (Training General Resistance)
Long run at even pace:
- 2 runs per week at 75% of MP. Duration of 1:30 to 2:00
- 2 runs per week at 80% of MP. Duration of 1:20 to 1:40
- 1 runs per week at 87% of MP. Duration of 1:00 to 1:20
- 4-5 runs per week of regeneration. Duration of 00:40 to 1:00
The main idea is that you’re running steady for one run per week (the 87% run) and generally easy pace the rest of the runs. You can take it and change it to your own personal level though. If you’re not already doing this type of volume or duration it doesn’t mean jump up to it. Adapt as much as you think you can handle.
Long Run with variations of speed (fartlek)
- 1 session per week. Duration of 1:00 to 1:20.
- Example: 20’ warm up + intervals: 3 x 3mins at MP with 2mins at 80% MP plus, 5 x 2mins at MP with 2mins at 80% MP plus, 10 x 1mins at 105% MP with 1mins at 80% MP
The above is one workout. the idea is to run at least 30mins worth of intervals at MP or slightly faster towards the end of the session with brisk recovery sections of 2min for intervals over 2mins and 1min for intervals under 2mins. It’s an early season preparation to get the legs moving again after some downtime just running easy. This is one session per week and should be one of the goal runs for the week.
Long continuous Run uphill
- 1 session per week.
- 8-12km. 6-8% grade. 90% of max effort.
- Goal: To increase strength endurance and mental resistance.
Many Kenyan squads incorporate this run into their weekly program. It’s easy for them to do so with the long hilly terrain surrounding most running hubs such as Iten and Kaptagat but you can also do this on a treadmill if you don’t have hills in your area.
Long continuous run in progression of speed
- 1 run per week.
- 12-16km. Start at 80% of MP and increase speed to 100% of MP gradually.
- During the last 2 weeks of this General Period, try to run the last 2km at (current) maximum effort
This is a general introduction of the bread and butter of the Canova philosophy. Only 16km max volume, progressing to MP. You’re just getting the feel for that extended effort.
Training Strength Endurance
- 1 session every 2 weeks, alternated with circuits on the hill.
- Example: 4-6 x circuits. 6 minutes rest between the circuits: 30s of skipping, 50m of bounding, 30s of heel to butt kicks, 30s of jumping with neutral feet, 30s of Sagittal splits, 10 squat jumps. 400m at MP in between.
This is something that is a bit out there and not used by a lot of people in western running culture. 400m at MP on a track with these exercises in between. 4-6 x the circuits gets you a decent amount of uptempo running while working on form and technique in between.
Part 2: Fundamental Period and Specific Period
