Renato Canova's marathon training information

from onlineow.com:

Marathon Training Methods

by Renato Canova (ITA)

The author of this article is based in Italy and during his more than 20 years experience in coaching the marathon he has produced numerous champions. In 1998 he attended one of the Nairobi RDC?s High Altitude Training Camps as a Coach and Lecturer. The article is reprinted from the bulletin of RDC Nairobi.

BASIC TRAINING

I will begin by skipping over those training methods which, although they have their own importance, we can consider as complementary, and in some cases interchangeable, with other middle distance specialties related to the improvement of muscular efficiency in its various forms. Instead I would like to describe those methods which are able to influence the metabolic bio-energetic systems the most, and how we usually use them in unison.

Essential training points for the marathon are based on two fundamental concepts. One is the increase of the AEROBIC POWER LEVELS, identified more or less by the ANAEROBIC THRESHOLD and its extensive use, so that we are be able to run for a long time at the highest percentage possible.

It?s therefore evident that, even if done at different times, it is absolutely necessary to perform workouts which aim to improve the aerobic capacity and raise the anaerobic threshold value (that of 4 mmol/l of lactate). Following workouts which aim to extend one?s AEROBIC POWER ENDURANCE we can also identify the extensive AEROBIC CAPACITY.

TRAINING AEROBIC CAPACITY

In order to raise the ANAEROBIC THRESHOLD we have to work above the threshold itself, since by only slightly stressing this mechanism we can adapt to a higher level. Therefore during workouts, we should reach paces that go from 5% to 15% beyond race pace (e.g. from 2.55 to 2.45 1Km. for a 2:08 male marathon runner, and from 3.25 to 3.10/Km for a 2:28? female runner). Then hopefully the central and peripheral components of the aerobic motor will be involved more and more, partially stimulating the production of lactate.

Running faster than the speed that corresponds to 4 mmol/l, we will work a slightly higher percentage of fast twitch fibres (generally speaking FT - type IIa) and can therefore improve the aerobic characteristics of these fibres. This allows the muscles which are involved in running to use greater quantities of oxygen in the same period of time, and this will in turn raise the anaerobic threshold.

At a methodological level, the intensity of the run depends on the total volume of the workouts, or on the total distance covered in each single workout, if they are workouts which are split up. On table 1 some methods and their quantities are indicated, as well as some examples of training aerobic power and elevating levels of anaerobic threshold.

In order of increasing importance, we first consider the FAST CONTINUOUS RUN (or FAST LONG DISTANCE) done at threshold pace for 20 - 40 mins. (7-14 km). Similar objectives are used for the FAST PROGRESSIVE RUN, in which the athlete starts out slow but finishes with a faster pace, influencing in a more massive sense the area above the 4 mmol/1 mark.

METHODS
QUANTITY
EXAMPLE (2H.08 M/2H.28?W)

FAST CONTINUOUS RUN
Time: 20?-40?Speed: 104-107% M.P.R
10km. (29?2920?)10km. (33?/33?30?)

FAST PROGRESSIVE RUN
Time: 20?-40?Speed: 102-108% M.P.R
12km. (35?/20?)10km. (9?05?/8?45?/8?35?)

LONG SPEED VARIATIONS
Distance: 5000/7000mVolume: 15-21 KmSpeed: 103-107% R.M
3x5000m. increasing speed(17?15?/17?/16?45?)rec. 3?

MEDIUM SPEED VARIATION
Distance: 3000/5000mVolume: 10-12KmSpeed: 105-108% R.M
5000/4000m/3000m.
(14?30?/11?25?/8?20?)rec.3?

SHORT SPEED VARIATIONS
Distance: 100/5000mVolume: 10-12KmSpeed:106-110% R.M
10x1000m at 2?45? rec. 2?5x2000 at 6?30? rec.3?3000 (8?15?) rec.4?+

MIXED SPEED VARIATIONS
Distance: 400-3000Total volume:10-12Speed107-112% R.M
2000 (5?25?) rec. 3 +10x400m (1?02?) rec. 1?8km. even paced with heart rate

CONTINUOUS UPHILL RUN
Distance: 6-10KmGrades: 3%-6%Distance: 6-12
Equal to that of the fast continuous run

COMPETITION
Cross/Road/Track
10.000m track in 28?15?

5.000m track in 15?45?

Table 1. TRAINING AEROBIC POWER (Methods, - quantities workload examples)

On a practical level, this type of workout is generally done on a Sunday so that it can be substituted at times with cross country or road races. In fact, what could be better for a marathon runner training his aerobic capacity than a 10 or 12 Km. race? This period dedicated to short distance races is obviously related to the marathon distance. We then have different types of CONTINUOUS RUNS WITH VARIATIONS. In this case the intensity of the pace will be determined by the total volume of the workout and the distance to run: Shorter distances have less total volume of the workout and the distance to run, and vice-versa for the longer distance. We then move slowly from the longer variations to the middle and then shorter distance. Due to the increase in speed during these tests we move into the anaerobic area even more, with consequently more lactic acid production and accumulation. Over a period of time the ability to reduce the length and increase the pace during intervals in the different tests means a growing ability to get rid of the lactate that forms, which is an essential stage in the training of AEROBIC POWER ENDURANCE.

Another type of workout that we often do for the development of aerobic capacity and strength resistance is the FAST CONTINUOUS UPHILL RUNS - done at an even pace and in progression. We choose grades that are not excessive (from 3% to 6%) and over a distance of 6 -10 km. Based on what we have seen in the past few years, this type of workout has always given excellent results in all the athletes who have used it, since it combines a muscular and organic physical workout together. It thus represents one of the most accepted workouts for improving aerobic capacity.

Training Aerobic Resistance

If AEROBIC POWER makes up the quality base for marathon runners, AEROBIC RESISTANCE can be considered the quantitative base for this speciality. The continuous increase in the number of kilometres run, be it in the first years of one?s career or those run in a season, is essential for improving the resistance to the aerobic mechanism, i.e. the capability to last longer. It is however important to consider the following:

Once it was thought that running a lot of mileage at a slow pace, ending up with the so called capillarization? , was an essential passage towards developing quality workouts. Instead, today we believe that running at very slow paces, those slower that the marathon race pace, do not actually mean training to improve aerobic resistance. It is only a general ?base? from which one can start to develop workouts for SPECIFIC RESISTANCE or AEROBIC POWER ENDURANCE, muscles and joints to work together for long which have proved to be the real key to middle distance running in the last few years.

It is still important with the young athlete however, to do a fair amount of mileage at low intensity, as they do not as yet have a solid work base. But when we are dealing with highly developed athletes, resistance in terms is a big misunderstanding. With a highly developed athlete, running at a pace 25 - 30% below aerobic threshold (2mmol/I) means that absolutely no resistance is developed.

There are, however, many kilometres the athlete will run at a low intensity, but these will be more concerned with regeneration and are not part of the real resistance workout They are, in fact, what we normally call ?recovery runs? and which are placed among those workouts with more particular demands. Another time when the highly developed athlete runs at low intensity, usually far from the special periods when the athlete trains the muscles and joints to work together for long periods of time (up to 3 hours), usually when he is alone so that he can ?listen to his body?, and concentrate without waste of energy. This a type of workout was considered necessary for Gelindo Bordin (1988 Olympic Champion), Ornella Ferrara (bronze in the ?95 World these Champs.) and Franca Fiacconi (2nd in New York in ?96). But it was not favoured by Stefano Baldini (Champion in the half-marathon ?96 and 2nd in London ?97 with 2:07.57), Giacomo . Leone (NewYork Marathon ?96 winner), Danilo that Goffi (4th in ?97 World Champs.) and Maria Curatolo (silver in ?94 European Champion- ship). This last group are, co-incidentally, runners who were less able to concentrate for long periods. Methods, proportions and respective examples are given in table 2. . The first method examined is the MEDIUM PACED PROGRESSIVE RUN, which is done in a time limit of 1 hr. to 1 hr. 30? at a speed relative to marathon race pace (M.R.P) which varies from an initial 85% to the final 100%. This workout, good - even if not high in intensity of effort, is done at around the same level as the anaerobic threshold. The ?medium paced progressive workout? therefore is an adequate support to workouts of ?special endurance at marathon race pace? and are done in the following period.

METHODS
QUANTITIY
EXAMPLE (2h.08?M/2h.28?W)

MEDIUM PACED PROGRESSIVE RUN
Time: 1hr-1h.30?Speed: 85-100% M.P.R
1h.30?(30? at 3?30? + 30? at 3?20? + 30? at 3?10?)

MEDIUM-FAST PROGRESSIVE RUN
Time: 45?-1h?Speed: 95-105% M.P.R.
55? (20? at 3?40? + 20? at 3?30? + 15? at 3?20?)

MEDIUM EVEN PACED CONTINUOUS RUN
Time: 1h 1h 30?Speed:90% M.P.R
1h.30? at 3?20?/km1h.30? at 3?50?km

LONG RESISTANCE RUN
Time 2h.15?-3h.speed: 80% M.P.R.
2h.45? at 3?45? (44km)2h50? at 4?15? (40km)

LONG RESISTANCE WITH SHORT VARIATION
Time: 1h.45?-2h.15?

variations: 500-1000m

Base speed: 80% M.P.R.

variations speed 100% M.P.R.
1h even paced +10 x 1?30? rec. 1?30? +30? Even paced

LONG RESISTANCE WITH LONG VARIATION
Time: 1h.45?-2h.15?

Variations:3-7Km
Base Speed: 80% M.P.R.

Variation speed: 100% M.P.R.
30? even paced +7000/5000/3000m recovery 10?slow paced running +20?/40? even paced

CONTINUOUS ROLLING HILL RUN
Distance: 18-30KmGrades: 3%-6-%
2h running with 3-4 long and continuous uphill and downhill

Table 2. TRAINING AEROBIC RESISTANCE

(methods? quantities, workload examples)

If they are done for a reduced amount of time, but at a slightly higher intensity, the running pace is close to that of a fast distance run. Then the workout is modified into a MEDIUM-FAST PACED PROGRESSIVE RUN - which is similar to the medium progressive, but shifting towards more intensity.

With the MEDIUM PACED CONTINUOUS RUN lasting between 1hr and 1hr 30? and run at an even pace, the athlete has to work more at a high level of his extensive mental concentration. The pace will be approximately 90% of race pace. It is not a difficult workout, but it still has its importance in certain periods.

The so called LONG RESISTANCE RUN (specific for marathon runners), done at a pace equal to 80% of M.R.P., is essential from both the point of view of mental concentration and the adaptation of the muscular structure, tendons and joints to long distance running. It is a workout that the athletes love to do in a natural setting, without any particular controls, and which usually creates a feeling of well being and relaxation for the marathon runner since it is not very difficult to do on a bio-energetic level.

With the intention of preparing the body better to training its resistance to the race pace, it is advisable to do a few trials ahead of time at different distances and varying intensities. This can be done at a similar pace as the ?LONG RESISTANCE RUN?. in order to stimulate the metabolic and biomechanical components towards running at race pace. This is the purpose of the ?LONG RUN WITH SHORT OR LONG VARIATIONS? which are performed for a rather 10mg period of time and which represent a first approach to a special workout inserted in a general context.

Finally, great importance is given to the continuous ?RUN ON ROLLING HILLS?. These have the purpose of increasing muscular resistance and strength. At the same time this method works the muscle fibres in a more complete way since the type of eccentric muscular contraction that is used in running downhill tends to increase muscle strengthening capabilities.

Training of specific endurance in the Marathon.

?The Specific Preparatory Stage? in the strict sense of the phrase lasts for about 6-8 weeks as illustrated in Table 3. In this space of time, which may vary depending on the type of athlete and the type of work done prior to this period, the athlete must intensify the quality of the work previously developed, trying to bring his SPECIFIC ENDURANCE at marathon pace to the highest level.

The concurring development of aerobic capacity and aerobic resistance in the previous phase, must now be finalised. Considering both of these, neither is completely indicative. In fact an elevated aerobic power does not mean that the athlete is able to run a fast race. It will therefore be a matter of developing in the last phase the characteristics of EXTENSIVE AEROBIC POWER (if the athlete starts off from a high anaerobic threshold level) or INTENSIVE AEROBIC ENDURANCE (If the athlete starts from a high level of general resistance).

METHOD
QUANTITY
EXAMPLE (2h. 08? M/2h. 28?W)

MARATHON PACED RYTHM
Distance :18-25km
Half - marathon raceAt M.P.R.

SPECIFICEXTENSIVEENDURANCE
Distance: 19-30kmSystems:Long Repeats (2-7km)(100-102% M.P.R.Rec. 1 km (85 -95% M.P.R
4x5000, at l5?

rec. 1000m at 3?10?/3?15?

3 x 7000m at 24?30?

rec. l000m at 3? 48?/3?55?

SPECIFICINTENSIVEENDURANCE
Distance: 15-23kmSystemShort Repeats(0.5 - 1 km)(103% MPR)Rec. 0.5-1km (97% M.P.R)
8xl000m at 2?55?rec1000m at 3?05? (16 km)20 x 500m at 1?42? rec.
500m at 1?55? (20km)

SPECIFIC ENDURANCELONG RUN
Distance: 30-35kmSpeed: 98-100% M.P.R
32KM AT 3?06? (1h 39?)35KM AT 3?40? (2h.08?)

SPECIFCMARATHON PACEBLOCK
Distance:10km (85% M.P.R) +10-15KM (100-103% MPR.)System:Morning workoutRepeated in the afternoon
10km at 34? +

12km at 36? (AM + PM)

10km at 40? +

15km at 52? (AM + PM)

Table 3. TRAINING SPECIFIC MARATHON ENDURANCE

(methods - quantities, work load examples)

This can be identified, in the end, also under methodological aspects. In short it means, to extend one?s own capacity to withstand a fast race pace.

In this period the term ?race pace? becomes of fundamental importance. Everything rotates around this one element: the body must learn to use an even lower quantity of glycogen, so as to give the possibility to last longer at this correct pace.

The first method that we use is ?MARATHON PACE?. As the name implies, it is the

most specific type of workouts used for acquiring a correct rhythmic sensitivity, which is of utmost importance for improving the initial phase of the race. It is performed at exactly the pace the athlete will use in the marathon, at an exact distance of 12 Km. Participation in a half marathon race run as a ?passage race? takes on exactly this meaning.

One of the methods used most in the modern methodology consists of a workout of ?SPECIFIC EXTENSIVE ENDURANCE?.

This type of workout has today achieved great significance in our methodology. Two such examples are given in the boxes at the bottom of the page.

Usually, in terms of time, the development of ?specific extensive endurance? begins with a reduced mileage (e.g. 5 x 3000m with a recovery of l000m for a total of 19 km), and to then extend both the number of repeats (6 x 3000m, - rec. l000m) and the total distance to 23 km) This continues with variations such as (4 x 5000m - rec. 1 000m or 3 x 7000m - rec. 1 000m, ending with 5 x 5000- rec. 1000 m)

A more intense method which we use is the ?Specific Intensive Endurance?workout. With this type of workout the total distance is slightly reduced, while the pace is much faster. The workouts given below for (1) Stefano Baldini, (2) Giacomo Leone (before winning the New York Marathon) and (3) Maria Curatolo, illustrate this:

1. l0xl000in2mins.53-recoveny

1000 in 3mins. =19 km. in 56mins.

23? (average of 2?58?/km)

2. 6 x 3000m in 9:12, 9:06, 9:01,8:55,

8?49, 842? - rec.l000m in 315?!

3?18?=23km.in l h.10? 12?

(average of 3?03?/km)

3. 20 x 500 in 139.5?- rec. 500 in 151?

to 1?52? =19 km. in 1:1022?

(average of 3?31?/km)

The ?Specific Endurance? workouts make up an extension for aerobic power. On the contrary, the ?SPECIFIC ENDURANCE LONG RUN? can be considered an intensive qualification of the aerobic resistance. Before a marathon, this method is not used for more than three workouts, with ample recovery time between each session. In fact, if it is to be utilized correctly, this type of workout requires a well-rested physical condition (it must therefore be done after adequate ?tapering? with particular attention paid to recovery. For the analogy at a bio-energetic level with the marathon, it is utilized as a simulation of the race, using all the most important particularities during the race (from the hyper glycogen diet in the last days to getting the athletes used to drinking often). Usually, for ease and comfort we do this test in an actual marathon race.

Not everybody uses the so called ?SPECIFIC MARATHON PACE BLOCK?, which is a special type of work out in running the first part with a distance of 12 Km. at 85% of race pace. The second part is followed with a 10-15 km run at marathon race pace or slightly above it. This type of workout is repeated twice in the same day (morning and afternoon) which is why it is considered a ?Specific Block?.

The genetic differences between various athletes and their level of preparation allows them to use different types of ?Specific Blocks?, depending on the effects it was desired to obtain, either with the extension of aerobic power? or the ?aerobic resistance?.

At the top of the next column there are three examples of Specific Blocks which were used with different athletes for different purposes.

Even with variations made according to personal characteristics, it is evident that our concept of specific workout is meant more for ?extending? the ability to run at lengths of time at race pace for shorter distances. So, it is the concept of ?AEROBIC POWER ENDURANCE? that can be fully applied to the ?SPECIFIC MARATHON STAGE?

As the race period slowly approaches, we prefer to define the pace that the rest intervals should be run, to bring it as close as possible to race pace as the event approaches, rather than emphasizing a faster pace. This strategy aims at piloting workouts towards ?SPECIFIC ENDURANCE?.

This type of session has a great importance, apart from helping the metabolic changes, since thy help the athlete to know and feel and then interpret more precisely different paces relative to his own sensations to the different levels of difficulty.

Therefore, they also assume an important technical importance, preparing the athlete for eventual accelerations during the race, either from adversaries or course changes such as uphill, or downhill and favourable or unfavourable wind conditions which he must know how to deal with. He has to learn that he is running at a pace which is faster then what he can handle, and he must be able to make up for it during the race without having to pay for it later.

Rhythm exercises are essential for two basic reasons: one is biomechanical in nature, so that the athlete can find the correct balance between the necessary muscle tension and the most economical technical movement, in order to expend less energy in the action of running. The other is of a bio-energetic nature, since muscle fibres have to adapt themselves to ?building? and by best utilizing the optimal fuel by a mix of sugars and fatty acids in order to finish the race without a drop-off in performance.

Some athletes (like Gelindo Bordin and Ornella Ferrara) feel the need to run, at least once in the month that precedes the race, a distance superior to that of the race at a relatively fast pace (92%-94% M.R.P.). Before Seoul, on September 14, 1988, Bordin ran in Tirrenia for 46 km in 2hr. 41? with the last 10km covered in 31 mins. Similarity, 19 days before Goteborg, Ornella Ferrara did a ?long run? of 45km with rolling hills in 2hr. 51?, passing the marathon mark in 2hr. 40?. Also Maria Curatolo, before the Seoul Olympic Games where she came in 8th, did two long runs of 45km. with the first finishing in 2hr. 59? and the second in 2hr. 56?. This type of workout cannot be considered an habitual method of preparation, and it can not always be used, since often the negative implications are greater than the eventual benefits.

In conclusion, we believe that the objective in marathon training can be summed up in the following points:

Reduced glycogen consumption at race pace.

Increase the speed at which muscle

Lactate is assimilated.

Improve bio-mechanical efficiency and consequent performance.

Prepare body and mind to be able to last for the necessary amount of time at race pace.

To achieve these objectives identified, above, it is necessary, however, to be able to manage well the PERIODIZATION and the strategies for approaching the race.

PERIODIZATION

When we start the preparation for a marathon, we usually set up the workouts following a consolidated scheme that will utilize three differentiated cycles. These cycles take into consideration both the objectives and methods used, depending on whether the athlete has not run a marathon for a long time, or whether he has run one at a good level more recently. In the second case, it will be appropriate to skip over the first cycle, which is of introductory in nature. Usually we can identify three periods (or stages) as follows:

1. GENERAL PREPARATORY STAGE

2. FUNDAMENTAL PREPARATORY

STAGE

3. SPECIFIC PREPARATORY STAGE

In the General Stage that lasts from 6-8 weeks we work towards increasing muscle efficiency through running technique exercises and gym sessions. In the sessions we pay particular attention to muscular extendibility and joint movement, and by increasing aerobic resistance through various types of continuous runs, whether they are at slow, medium, or progressively performed pace.

In the Fundamental Stage which lasts from 8-10 weeks we introduce the concept of Aerobic Power Endurance reaching a high volume of mileage, emphasizing lasting muscular efficiency, and beginning the preparation for the distance at a physical and mental level. The ?internal load? is observed with more care through clinical controls and field evaluations. We tend to prod the organism with a series of stimuli, often mixed together, to provoke a general reaction on a compensation level. The training does not appear to be too modulated, but consistency and continuity in the workload is important. Often the athlete will reach a general state of fatigue that will prevent muscular freshness, but this is a normal passage during this phase, and should not be considered a sign of poor conditioning or, on the other hand, over training.

more from the letsrun.com thread:

Training by Renato Canova:

I cannot follow all the single questions, so i prefer to continue in explaining my phylosophy. Now, for example, because you can understand my training system(not only mine, but is the Italian School of Marathon), I want to show you a table about different speeds, and the connected types of work. (MP is Marathon Pace)

Over 110 % of MP * Short distances with intervals
(ex. 10 x 500m rec. 1'30")

110 - 108% of MP * Intensive specific endurance
(ex. 10/12 km of intervals
long 1000/3000m with rec. 500m)

108 - 105% of MP * Intensive-extensive spec. endurance
(12-16 km with intervals from
2000 to 5000m)
* Progressive fast run (20' - 40')

105 - 103% of MP * Extensive specific endurance
(15-23 km with intervals from 3000
to 7000m)
* Steady fast pace runs (20' - 40')

103 - 97% = MP * Marathon Pace (races 18-25 km)
* Progressive medium-fast run
(from 45' to 1 hr 20')
* SPECIFIC INTENSIVE LONG (28-30 km)

97 - 95% MP * Steady medium-fast pace runs
(from 45' to 1 hr 20')
* SPECIFIC EXTENSIVE RUN (32-36 km)

95 - 92% MP * Progressive medium run
(1 hr - 1 hr 30')
* SPECIFIC EXTENSIVE RUN (36-45 km)

92 - 90% MP * Medium run (1 hr - 1 hr 30')
* SPECIFIC VERY EXTENSIVE RUN
(40 - 52 km)

90 - 85 % MP * Marathon endurance (2 hr - 3 hr)

85 - 80 % MP * Slow runs

Under 80% MP * Regeneration

You can see how very little difference in speed are considered a different medium of training. Training is like a stairs, whith many stairs that have to be run without skipping anything.
From this type of consideration belongs the MODULATION of a marathon runner, different depending on periods and personal situations.

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fred RE: TRAINING 9/24/2003 12:51PM - in reply to Renato Canova
Could you describe a typical fast progressive run (area
above 4mmol/l) for various Kenyan runners , ie. 2:06
marathoner, 26:30 10 runner.

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Coevett RE: TRAINING 9/24/2003 1:37PM - in reply to Renato Canova

hmm, under 80% MP for regeneration, thats really slow

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Um... RE: TRAINING 9/24/2003 1:45PM - in reply to Coevett

That's about 6:50 m/m pace for a 2:30 marathoner. Doesn't seem all that slow to me.

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Renato Canova RE: TRAINING 9/24/2003 4:45PM - in reply to fred

There are many types of FAST PROGRESSIVE RUN, depending on the event and the period.

For ex., during the FUNDAMENTAL PERIOD, for a marathon runner is a run lasting 30-40 min, starting with a speed a little faster then MP (for a runner of 2:06 = 2'59" per km, about 2'57" soon) increasing continuously the speed with a max. speed of about 8% faster than MP (if MP is 3' per km, 18" are 10%, and 14"4 is 8%, so the final speed can be around 2'45"). For example, athletes like Frederick Cherono, winner in Rome with 2:08:47, used running 52 min starting from 3'10" about and finishing about 3' (at 2300m of altitude), while Makori, winner last year in venice with 2:08:49 and preparing at sea-level in Torino, run 12 km in 35'16" with 4 fractions of 3 km run in 9'06" + 8'57" + 8'45" + 8'28".

Also 10000m runners use this system, but with less long distance and faster speed.

Nicholas Kemboi and Moses Mosop, at the end of July, run on the track 10000m in 27'59"6 and 28'06" respectively using this progression per km (Davos, 1600m of altitude) :
2'58" - 2'54"8 (5'52"8) - 2'52"8 (8'45"6) - 2'52" (11'37"6) - 2'50"4 (14'28") - 2'47"2 (17'15"2) - 2'47" (20'02"2) - 2'44"8 (22'47") - 2'40"6 (25'27"6) - 2'32" Kemboi (27'59"6) / 2'38"4 Mosop (28'06")

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Renato Canova RE: TRAINING 9/24/2003 5:17PM - in reply to Coevett

Regeneration, as the name says, it means an activity that can help your body in quickly recovering the effects of fatigue.

For ex., after a session of SPECIFIC MARATHON ENDURANCE (like 4 x 5000m in 15' for an athlete able running 2:08, with 1000m recovery run in 3'20"), the level of lactate can be about 6 mmol.

The day after, in the early morning, of sure is not lower than 1.5 / 1.8 mmol.

If you go running for 1 hr very slow (is not important if is 6 or 7 min per mile), when you arrive your level of lactate decreased under 1 mmol (may be also 0.6), a value not available naturally.

So, the mean of regeneration IS NOT TO BUILD SOMETHING IN YOUR BODY, but is to permit a more fast recovery in order to prepare in a better way the next workout.
It's not true that running very slow it's not use. Resting a full day is not so good, in order to recover, as running slowly.

The problem is not running at medium pace every day, but modulating intensity and quantity, in order to improve in your endurance at high intensity.

For training high quality, we need complete recovery.

To "crush" the speed of training is always a mistake, because your body cannot develop its SUPERCOMPENSATION.

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Abuc RE: TRAINING 9/24/2003 7:32PM - in reply to Renato Canova

Mr. Canova,

Concerning total volume of training, how much did you have your elite women running compared to your elite men? Also, how about males in the 2:17-2:24 range, what total volume would you be comfortable and demand as well as breaking that down for a week. Thank you.
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wannabekila RE: TRAINING 9/25/2003 5:28AM - in reply to Abuc

I don't mean to bore this thread with another compliment but ... this is brilliant. Please, keep it coming. I wonder if letrun would compile Renato's contributions into a single article for us all to 'cut, paste and read'.

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Renato Canova RE: TRAINING 9/25/2003 6:14AM - in reply to Abuc

Marathon is 42 km long also for women, so, if is possible, the volume in training for a woman is the same of a man. It's wrong to consider the quantity of training in relation of the used time.

If we prepare 1 hour race, may be correct to speak about the total time of training, because the event lasts the same time, and the difference is in distance ; on the contrary, if we are speaking about a distance, we have to put in relation the volume in km run during the preparation, as for men like for women.

For ex., I often use a type of training called "SPECIFIC or SPECIAL BLOCK", consisting in one tough training in the morning and in the afternoon, in order to put in crisis your body for exhalting the SUPERCOMPENSATION. If the managment of this training is correct (is very important to recovery well after, and to be fresh before), normally the athletes have a good improvement in their shape, in short time.

An example of this type of training (that can have different typologies, and different targets), made with ORNELLA FERRARA (bronze medal in '95 WCH), is the following (16th of July 1995) :
Morning : 15 min easy run + 24 km at 3'36"6 average per km
Afternoon : 15 min easy run + 24 km at 3'34"2 p/km

In that day, Ornella ran about 54 km, among them 48 about 95-98% of Marathon Pace.

So, there is no difference between training of men and women. An athlete is an athlete, also if there are physiological and psychological differences. Of sure, Paula Radcliffe and Naoko Takahashi run as much as the best male runners.

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fred RE: TRAINING 9/25/2003 12:10PM - in reply to Renato Canova

Thankyou, Renato. Does the Ethiopian training develope
along the same lines as the Kenyans?

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Just say no RE: TRAINING 9/25/2003 2:18PM - in reply to fred

"So, the mean of regeneration IS NOT TO BUILD SOMETHING IN YOUR BODY, but is to permit a more fast recovery in order to prepare in a better way the next workout.
It's not true that running very slow it's not use(ful). Resting a full day is not so good, in order to recover, as running slowly."

There, ladies and gents, is a KEY lesson that JK/Wejo/Lydiard etc (and I assume Hodgie & Malmo) all have stressed. It explains WHY...they can recommend/run such high mileage, and consider it not ?too much.? They all believe ?slow running? both improves aerobic capacity, and can ACTUALLY HELP ONE RECOVER. If that second part is true, then, there is a huge argument for always having some slow jogging in your week, and keeping your mileage up high.

Renato?s scientific explanation is:
?For ex., after a session of SPECIFIC MARATHON ENDURANCE (like 4 x 5000m in 15' for an athlete able running 2:08, with 1000m recovery run in 3'20"), the level of lactate can be about 6 mmol. The day after, in the early morning, of sure is not lower than 1.5 / 1.8 mmol. If you go running for 1 hr very slow (is not important if is 6 or 7 min per mile), when you arrive your level of lactate decreased under 1 mmol (may be also 0.6), A VALUE NOT AVAILABLE NATURALLY. ?

Renato, do you have any actual studies done on this? Where you found lactate levels the morning after a hard run quite a bit higher in an athlete before his morning easy run than after that run? It of course sounds like you have. And you are saying that complete rest would not lower the lactate levels as quickly or as low as easy running?

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Miles and Miles RE: TRAINING 9/25/2003 3:12PM - in reply to Renato Canova

Thank you Renato. I printed out the website and plan on reviewing it tonight when I get home. Very informative stuff.

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Renato Canova RE: TRAINING 9/26/2003 6:33AM - in reply to Just say no

Of course, we have a lot of tests, because in the period from 1987 to 1996, when I was responsable of Italian Marathon and Luciano Gigliotti (former coach of Bordin and of Baldini now) of Italian Middle-distance, we had the opportunity to work with the italian doctor Pierluigi Fiorella, having in our National Center the possibility to do continuously blood and lactate tests, with our best runners. This happened expecially for marathon runners, and you understand that, when we are speaking about Bordin Olympic Champion, Baldini bronze medal and former World HM Champion, Ornella Ferrara bronze in WCH, Maria Guida European Ch., Maria Curatolo silver in ECh, Maura Viceconte bronze in ECh, we are speaking about top athletes fully investigated during all the periods of preparation. In 1990, 6 spanish coaches came to Tirrenia for meeting me, and I could explain them our methodology in training. They had together also a doctor, Xavier Lebiarte, that, having Spanish Federation money in view of OG in Barcelona, started from our experiences, but later developed our tests and created a new mentality in Spanish marathon runners.
So, Spanish school began from our experiences, and later was able to overtake Italian school, having athletes like Martin Fiz and Abel Anton that won different editions of European and World Championships.

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purdue grad RE: TRAINING 9/26/2003 6:43AM - in reply to Renato Canova

Thank you so much for posting more information on this board. The information you are writing is the best I have ever read here. It is very helpful for those of us who coach or train alone. Thanks again!

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Abuc RE: TRAINING 9/26/2003 8:45AM - in reply to Renato Canova Renato,

You may not know the answer to this, but don't also the Spaniards do a little bit less volume and more work like plyometrics, or is this only with their track athletes and not their marathoners?

Thank you, again.

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Renato Canova RE: TRAINING 9/26/2003 9:27AM - in reply to Abuc

The Spanish have to very different schools regarding short distance and marathon. For short distance, many coaches (for ex. Pascua, coach of 800m runners and 1500m), use plyometric exercises, technique of running, and generally many workouts for increasing strenght.
About marathon, their system is based only on the run. But run means to use very different means. For ex., running very short sprints climbing is a mean for strenght, having the target to recruit the most part of fibres in muscles interested in the action. So, it's a typical WORK OF STRENGHT. But, if you run longer and slower, always climbing (for ex., repetitions of 600m-1000m at 95% of intensity, with 4'/6' min recovery), this is a work for STRENGHT ENDURANCE. In this case, you normally are not able to increase your max. strenght, but are able to use for longer time a good percentage of it. If you run continuously climbing for 6-10 km, of course with a gradient of 5-6% (not 15% like sprinting), you improve at the same time your strenght endurance but, physiologically speaking, you can imrpove the permeability of the membranes, so you can eliminate quickly lactate from fibres. Running at 3' per km, 3'05" or 3'10" is not the same. If you control, for ex., the level of AEROBIC THRESHOLD (using the conventional limit of 2 mmol), and the ANAEROBIC THRESHOLD (using 4 mmol), you can see, in a marathon runner well trained, that the difference is about 5%, that means, if 3' is Aer. T., that 2'51" in An. T.
So, when you run at 3' (that is for some athlete Marathon Pace) you are in a total aerobic area, if you go at 2'50" you run over the threshold, and is no more possible, running in a competition, going down under the threshold itself. THIS IS THE REASON BECAUSE IN THE MARATHON WE MUST USE EVEN PACE, OR NEGATIVE SPLIT.
About the mileage, depends on the age of the athletes. If Martin Fiz and Abel Anton never ran more than 230 km a week, because their background was different (many years in short races, Anton 3'37" in 1500m, and already old), for full marathon runners (for ex., Juzdado) the volume was very high (very close 300 km a week), of course during fundamental period.
Spanish, like Italians, use a very big modulation. The specificity is in extension, not in quality. If you run 4 times 5 km in 15' recovering 1 km at 3'20", you are in better shape for marathon when you run 5 tiems 5 km in 15', not when you run 4 times in 14'40" (if your goal is running 2:07').

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Renato Canova RE: TRAINING 9/26/2003 9:42AM - in reply to fred

Regarding the preparation of Ethiopians and Kenyans, their phylosophy are very different. This happens because their tradition is different.
Etiopians won their first medals in Marathon. Abebe Bikila, winning barefoot in Rome '60, and with shoes in Tokyo '64, was followed by Mamo Wolde winning in Mexico City in '68, by Fatuma Roba winning Atlanta '96, and by Abera winning Sydney 2000. We are speaking about 5 gold medals in Olympics, while never a kenyan won OG.
Also for Gebre, Abebe is yet a myth, and that's the reason because he wants to improve the World Marathon Record. Also if he was able to win everything, without marathon is not (in his own mind) the best ethiopian athlete all time, but yet Abebe is more important.
For Ethiopians (like for Japaneses), Marathon is a religion. For Kenyans, the tradition is for cross, steeple, 5000m, from Keino, Jipcho, Biwott winning steeple in Mexico City, and their natural type of training is good for HM more than for any other event.
BUT THEY HAVE NO A CORRECT MENTALITY FOR MARATHON.
The ridicolous result of Kenyan Team during last edition of World Ch. can confirm this fact. They were all together in a residential camp, trained by a kenyan coach. Final resul is a world record : 5 men and 1 woman in WCH training in the camp, 1 arrived (finishing fuel after 35 km), and 5 retired ! It was not a case that Catherine Ndereba, knowing Marathon in US, and Joyce Chepchumba, already expert, prteferred to prepare respectively in US and in Davos-St. Moritz.
It's not possible to improvise without knowledge.
The fact is that the phylosophy of Marathon is completely different from the phylosophy of other events.
From 800 to almost HM, the goal is to inmprove the power of the engin, non existing any problem regarding the quantity of fuel, so you have not to pay attention at the consumption of fuel.
In Marathon, the goal is TO REDUCE THE CONSUMPTION OF FUEL at the same speed, indicated for running the marathon in your goal (for ex, 2:20 for a woman in 3'20" a Km).
Kenyans are not able to think in this way. For them, mileage is running long and slow, and speed is running faster. Putting together this two works, of sure you cannot prepare a good marathon.

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