2009.05.14 02:45 nbabasketball Treadmills
2010.01.27 21:44 tlc Couch to 5K
2012.09.15 15:32 Treadmill Desk Resource
2018.02.07 16:43 CatzerzMcGee Renato Canova on Marathon Preparation - Valencia Spain Powerpoint
2 session per week at 75% of MP. Duration of 1:30 to 2:00This schedule might seem confusing. If you're not already doing this type of volume or duration it doesn't mean jump up to it. It means this is what his athletes do. You can take it and change it to your own personal level though. 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.
2 session per week at 80% of MP. Duration of 1:20 to 1:40
1 session per week at 87% of MP. Duration of 1:00-1:20
5 session per week of regeneration. Duration of :45 to 1:00
1 session per week. Duration of 1:00 to 1:20.Yes that is one workout. It's an early season prep 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.
Example: 20’ warm up + mixed variation.
3 x 3’ at MP with 2’ at 80% MP plus
5 x 2’ at MP with 2’ at 80% MP plus
20 x 1’ at 105% MP with 1’ at 80% MP
1 session per week.These are a staple run in Kenya since they have long grinding hills. This can be a very useful workout if you have a treadmill during the winter and want to incorporate a specific hill run.
8-12km. 6-8% grade. 90% of max effort.
Goal: To increase strength endurance and mental resistance.
1 session per week.This is a general introduction of the bread and butter of the Canova philosophy. Only 10 miles max volume, progressing to MP. You're just getting the feel for that extended effort.
12-16km. Start at 80% of MP and increase speed to 100% of MP.
During the last 2 weeks of General Period try to run the last 2km at max personal speed
1 session every 2 weeks, alternated with circuits on the hill.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.
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.
Long Run at even pace, 80% of MP. Lasting 2:00-3:00.This is setting the base to handle the overall volume of long efforts to come. Pace should be relaxed and not strenuous.
Goal is to improve the adaptation of the body structure and to get used to time on feet. Training doesn’t have to have a direct influence on the performance, but it is fundamental to training for the marathon.
Long continuous run at even pace, at 85-87% of MP. Anywhere from 1:30-2:00This is a bit shorter and bit more uptempo run compared to the longer long run.
Goal is to improve the utilization of fatty acids and biomechanic efficiency with increased fatigue. This is the link between General and Specific.
Long Continuous Run at even pace, from 87-93%. Lasting from 1:10 to 1:40.We're still bridging the gap. If an athlete isn't ready to handle the long continuous run then repeats at that pace with short rest help close that gap. We're focusing on specificity and getting that volume in.
Long Continuous run alternating medium distance reps (3-6km) at 93% of MP with short distances (1-2km) at 80% of MP for a total volume of 25-30km.
This is the link between General and Specific and leading into specific marathon speed endurance.
Long Continuous run at even pace, run at 93-100% of MP, lasting from 20km to 30km.Here we're starting with the real close to marathon pace work in medium distance bouts of effort. Special Aerobic relates very closely to the specific paces to come later.
Long continuous run alternating medium distances (2-6km) at 98% of MP with short distances (1km) at 80% of MP for a total volume of 25-30km.
This is similar to specific marathon speed endurance in the specific period, but done at a lower intensity here.
Long continuous run at even pace. Run at 100% to 110% of MP. Lasting from 8k-20kThese are short to medium distance sessions that are at or above goal pace. It helps to fit in shorter races as tune up efforts and to check fitness in this period before the specific period comes.
Examples:
8-10km at 110% of MP
15km at 105% of MP
HM race
16km in progression (4k progressions of MP, 102%, 104%, 106%)
2x3k at 103% of MP + 3x2k @ 105% of MP + 4 x 1k @ 108% of MP. Recovery 3 minutesWoof. These are long track sessions. Typically a bit longer rest and decently faster paces.
10 x 1600 at 105% with 2:30 recovery
1k/2k/3k/4k/3k/2k/1k/ at 100% to 108% of MP
20 x 1’ fast with 1’ at 80% MP + 20 x 30” fast with 30” easyThese are focusing on being fast. No real paces given, just by effort.
15 x 3’ fast with 1’ at 80% MP
2 x 6/5/4/3/2/1 min fast with 1’ easy with 5’ easy in between sets
6km at 6-8%Long hill repeats (500m to 2000m)
10k at 4-6%
12k at 3-5%
8km at 3-10% at progressive effort
10 x 500m at 95% of effort with 4-5 minutes recovery. 8-10% gradeUphill circuits of 3’ to 6’
5 x 1500m at 90% of effort with 6-8 minutes recovery. 5-6% grade.
3 x 2k at 95% of effort with 10 minutes recovery. 305% grade.
4-6 repeats of circuit. 6-8’ in between. 4-7% grade.
200m at 95% of effort. 50m skip. 300m at 90% effort. 50m bounding. 400m at 85% effort. 50m butt kicks. 450m uphill hard. Jog back down.
Long Continuous run at even pace. Run at 90% of MP. Duration of 1:45 to 2:20.We're getting into the bread and butter section now. This long continuous run is used every other week as a main session to keep up aerobic efficiency.
Once every 2 weeks
Goal is to maintain the efficiency and anaerobic threshold.
Long continuous run at even pace. Run at 96-100% of MP. Duration is 25k to 40k.This long continuous run is the real mainstay in the program. In Kenya they have a 20k out, 20k back road that is used as a test for fitness. Renato talks about how if they run a time for 40k during training at this session, that is what they'll run for the full marathon distance at sea level. 40k at near MP is no joke, big efforts need big recovery.
Long continuous alternating medium distance repeats (2-6k) at 98-103% MP with short distance (1k) at 80% for a total volume of 23-34km.
Goal is to improve the ability to remove lactate from muscle fibers.
4 x 5km at MP alternated with 1k at 80% MP
7/6/5/4/3/2 km repeats with 98% to 103% MP with 1k at 80% MP
4 x 6km as (4k at MP, 1k @ 95% MP, 1k @ 110% MP) with 1k at 70% MP
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