Does any one have access to a full Renato Canova program showing the training in all 4 phases.
I am looking for a program that specifically details the progression of workouts in each of the 4 phases
I know Renato has posted the last phases of training for may of his athletes but i would love to see an entire training schedule from beginning to end.
Train hard and rest when it's time to rest. Hope you are not prone to injury. No secret or special ingredients needed, except hard work combined with a gift...aka talent/ability.
See above and repeat, then repeat again, and again, and again.
|Another Canova Fan|
There's really no single place to understand Canova's ideas. You have to wade through a lot of letsrun postings to get a full understanding.
I would simply start searching through the letsrun archives. Print everything at work. Then, read, read, read.
See reality man post. Why? Because it's reality. Don't kid yourself. There's no majic workout. It's hard work combined with talent. If a Hanson runner did Canova program, do you really think that they would "significantly" improve. Not likely.
|Fatty R. Belt Buckle|
I made this Summary Workshee for myself - using it for 15:30 5K (I am master) - The formatting will be messed up but could send you file if you wanted:
Introductive Period (3 weeks)
Easy to moderate pace including long runs
1) short uphill sprints
3) gym exercises
Fundamental Period (2 months)
Long tempo-style work
Aeerobic conditioning provides backbone for race-specific training later
First increase "global volume", then later the speed
45-70 minutes 1.15 to 1.25 slower than RP
1.15 = 5:45
1.25 = 6:15
Not sure if do intervals - but if do first increase volume, then later the speed
Fundamental training is meant to support later race-specific work
Better to be more conservative when approachging aerobic threshold and crossing over does more harm than good
Special Period (2 months)
Devolop speed and endurance for event but never both at same time
Workouts from Fundamental Period not abandoned
3 Types of workouts
1) short, high speed repeats with long recovery at 105 - 110% of race pace (Builds speed for race-specific pace) 68.5 to 71.5 per 400 M
2) Long repeats totaling 92 - 95% of RP with short recovery 78.75 to 81 per 400
5:15 to 5:24 per mile
3) Continuous fast run at around 90% of race pace - Duration of 24 - 36 minutes @ about 5:33 pace
*Fast continuous run in special period is shorter and faster than long tempo-style workouts in fundamental period
First type builds up speed to be able to run at "specific" pace and latter two build endurance to hold "specific" pace for duration
***Focus on long, gradual progression towards race-pace training by building race-relevant edurance with long intervals and continuous fast runs and building
race-relevant speed with short repeats
Specific Period (2 months)
1) 15 x 400m @ 104% RP, 45 seec recovery 72 per 400 M
2) 10 x 600m @ 102-104% RP, 1:30-2:00 recovery 72 to 73.5 per 400 M
3) 6 x 1000m @ 100-103% RP, 2-3 min recovery 72.75 to 75 per 400 M
4) 3 x 2000m @ 98-98% RP, 3-4 min recovery
5) 3000m at 98% RP + 2000m @ 98% RP + 1000m @ RP, 5-6 min recovery
Morning: 4 x 1600m, 4:30 recovery - about 5K pace
Afternoon: 2 sets of 5 x 300m, 30 sec between repeats and 2:30 between sets - at 800 meter pace or faster
|Want to try|
In your fundamental Phase you are doing the Long Tempo efforts 1.15 - 1.25 of 5k RP. Are you using your goal race pace or are you using your current race pace?
Renato Canova Training Program
Renato Canova (born 1943) is an Italian who coaches professional Kenyan athletes. He began coaching Italians in 1970 in sprints and multi events and switched to middle and distance for women in the late ‘80s but abandoned coaching his own countrymen 15 years ago because he felt they didn’t have the basic aerobic development nor the desire to compete at a World Class level. His mentors were Italian coaches Luciano Gigliotti who coached Olympic marathon champs Bordin and Baldini and Georgio Rondelli who coached track gold medalists Cova, Antibio and Panetta. He will generously share his methods with anyone and constantly promotes his methods and wants to be considered a successor to Lydiard in the line of great coaches.
Canova’s Training Program has four distinct phases – The Introduction Phase, The Fundamental Phase, The Special Phase and The Specific Phase.
In this phase the runner builds what Canova calls “The Aerobic House”. This is the developmental phase where an athlete builds endurance through a gradual increase to very high mileage up to 100 MPW and beyond including the use of long runs. This Phase lasts 10-12 years. It should be noted that Canova does not actually coach this phase nor work with developing athletes. He only coaches Kenyan athletes who have already completed the introductory development phase by age 18 and are already world class and aspiring to be the best in the world. He feels Italians and other Westerners’ lifestyles and goals are not conducive to completing this phase before age 28 so he no longer coaches any Western athletes.
After completion of the Introduction Phase, runners are now ready to cycle through the other 3 phases for the rest of their competitive careers. This is where Canova starts coaching his pro Kenyan athletes. It should be noted that these phases would be of no use for American high school or college coaches since none of the athletes they coach will have competed the Introduction Phase prior to them beginning to coach the athletes. They will not have built a sufficient “Aerobic House” to handle the intensity or benefit from the remaining phases.
Because Canova’s pro athletes have a strong desire to make as much money as possible in races over a relatively short pro career, his Fundamental phase differs from Lydiard’s base phase significantly because he incorporates all aspects of training simultaneously into this phase including medium fast runs, long fast runs, hill sprints and interval training whereas Lydiard’s base phase was purely aerobic training. Canova wants his athletes to be only a few weeks from race sharp during the entire calendar year for the rest of their competitive career so these phases are relatively short and a runner can go through all 3 remaining phases several times in one calendar year.
Canova disagrees with Lydiard that aerobic training can indefinitely increase the capability of the runner and says that after the “Aerobic House” has been built, the runner has to “progress” to significantly more intense training year round to continue to improve and reach their full potential. Much of this training has to be “specific” i.e. close to race pace according to Canova and that Lydiard’s aerobic pace running is too slow for continued improvement. This is where Canova feels he has improved upon and eclipsed Lydiard.
His detractors point out that there are several other Western coaches who are coaching Kenyans and Ethiopians with just as much success as he and are not using the same approach as him. Unlike Canova, these coaches carefully guard their training methods and do not promote themselves therefore Canova has become the de facto expert on post Lydiard training. Furthermore the detractors state that with their lifestyles, their genetic advantage of having ancestors who evolved at altitude and the relatively huge financial incentives for a Third World athlete, any method would be successful with these athletes. In addition other detractors point to the widespread use of performance enhancing drugs in all pro sports being a major contributor to the remarkable performances in the distances. Indeed, Canova and his fellow Italian coaches have been defending against these charges since the 1980s when the Italians had their remarkable run of domination in the distance events. Canova emphatically insists all his athletes are clean but does admit most of the Africans lie about their ages but he doesn’t like this “fraudulent mentality”.
In the Fundamental Phase, Canova advocates continued high mileage and running twice a day most days and his marathoners will run up to 150 MPW or more and track runners running somewhat less mileage. The mileage is usually slightly lower than the runner used to “build the aerobic house”. The runner typically does 3 and sometimes even 4 intense workouts a week with a single easy day between the hard days, however he even occasionally schedules back to back hard days such as hill sprints one day followed by a hard fast run the next day. Canova likes to call these easy days and the second run done each day as “Regeneration” runs.
Canova prefers to not talk in term of aerobic/anaerobic and instead percentage of race pace. However, these regeneration runs are relatively slow and generally at the borderline between what most people would call low aerobic effort and jogging. His marathoners will run them at 2-3 minutes per mile slower than race pace. Therefore you can see the major difference between Lydiard’s base phase which is 100% in the aerobic range and Canova’s Fundamental Phase (and the phases that follow) which is 100% just outside of what Lydiard would call the aerobic range. The workouts are at the top of or just above and the regeneration runs are at the bottom of or just below the aerobic range. Of course runs above the aerobic range work both the anaerobic and aerobic metabolisms and there is no exact line between the two.
He does not believe in taking days off and says days off actually delay recovery from the intense runs. He does not believe in any long easy runs once the aerobic house has been built. The regeneration runs are short to medium in length. Long runs are always done hard and fast and count as one of the 3-4 intense workouts per week. Regeneration runs are 40-50% of volume.
He also believes women and men should be trained the same in terms of volume and intensity and only the speed will be different as it is for different men of different abilities. It should be noted that Canova believes raw speed cannot be improved to any significant extent and therefore he likes to focus on developing speed endurance and training the central nervous system to utilize what speed you have by doing explosive hill sprints. He does not believe in doing short flat sprints to work on speed as current Ethiopian pros such as Kenenisa Bekele who weekly does 10 x 60. He believes in working on all aspects of training in every phase because he says you lose what you do not use and hence the name “Fundamental” phase.
The intense days include hill running once or twice a week such as 10-20 x 60-300 meters up 15% grade (steep) on firm, not soft surface, various intervals and fast medium distance and fast long distance steady state and progression runs. However everything is run no faster than 110% of race pace or slower than 80% of race pace. He also includes circuit training - core work, jump squats and bounding and skipping etc.
The Special Phase is similar to the Fundamental Phase with continued high mileage and 3-4 days of intense workouts separated by regeneration runs but now the workouts are getting even closer to race pace. Longer workouts are run at 90% of race pace and shorter workouts are run at 105% of race pace (i.e. 5% faster).
The Specific Phase is similar to the Special Phase with continued high mileage and 3-4 days of intense workouts separated by regeneration runs but now the workouts are basically right at race pace hence the name “Specific” phase. For example a marathon runner would do 15 miles at race pace. The end of this phase contains a taper prior to the target race.
In the next cycle the runner goes back to the Fundamental Phase and repeats the 3 phases. The speed of the workouts are increased to adjust to the new level of fitness that has been attained and of course they must be increased to force an adaptive change otherwise the runner will not improve. This is the principle of super compensation.
No sample schedule can be provided without confusing the reader. Why? Canova has provided more than 50 sample schedules over the years on the internet and no two schedules are close enough to each other to be called a generic Canova schedule. He says this is because different athletes have different strengths and weakness and are training for different events and also he doesn’t like to repeat workouts very often to prevent the athlete from adapting to a specific workout rather than improving race readiness. So you need to generate your own schedule based on the boundaries of the guidelines he provides for each Phase and suit them to your own strengths and weaknesses and tailor them to your specific race distance you are training for.
Canova believes in running even to negative splits, never positive splits.
He likes to do 40 minute easy runs both the day before and 2 days before and with the last hard workout 4 days before the “Championship Race”.
Discovering this for myself after college changed my life. Instead of 3 workouts (or 2 workouts + a race) plus a long run, I started using long runs as workouts.
|Fatty R. Belt Buckle|
Want to Try,
I believe you want to be using goal pace - I live in a very hot climate and was having no luck hitting those times as it was summer when I was in that stage and the temp was close to 100 degree highs or higher.
Important distinction there.
Correct. You don't go to fast long runs until the aerobic house is built which according to Canova takes 10-12 years of high mileage including long easy runs. After you have built the aerobic house over 10-12 year Canova says long easy runs are no longer of any use to you and any long runs you do need to be fast and hard and are one of the 3-4 hard runs a week he recommend.
[quote]Fatty R. Belt Buckle wrote:
I made this Summary Workshee for myself - using it for 15:30 5K (I am master) -
The formatting will be messed up but could send you file if you wanted:
Please send it to me. mail(at)runmoremiles.com
|captain and me|
Summary - stop being an a**hole. You don't know what he believes, only what he wrote for the mass consumption of idiots like you.
Canova can choose to coach whomever he likes, why all the hate about not coaching Americans/Europeans etc.
A middle-distance guy (800/1500) does not need to build an aerobic "house" for 10-12 years. Canova likely doesn't believe it necessary either. Stop generalizing to what you think that he thinks or thinks that he says. My take on his programs is very different from yours. Canova also doesn't pretend that his programs are for everyone (why should they be?), rather people (some anyway) are interested in how elite runners train - not something you can get from Salazar or Schumacker - so he tells us. Nothing wrong with that.
He doesn't claim to be the best coach in the world - isn't that Jack Daniel's (or Lydiard if he were still alive) anyway. He is informative and has his opinions. What is silly are the idiots on this site who consequently put him on a pedestal as if he is the only accessible coach in the world. Even he says that he coaches athletes individually, yet so many want his advice when he doesn't even know them (absolutely mind-boggling). Worse are the jealous haters who somhow take offense at his candor and honesty. All he is doing is coaching talented athletes, what is wrong with that? AlSal doesn't waste his time on mediocre runners (and why should he as well?).
This is the worst "summary" I've ever seen. Certainly, when measured by number of words, factoring in lack of accuracy and completeness, this summary gets a negative score. And when you eliminate emotion, bias, and inaccuracies, you find there is really nothing left of the summary, except the name of 4 phases.
The Canova program can build the "aerobic house" (by repeating the 3 or 4 phases), then add furniture.
The "Introductory phase" is a transition phase, which last 2-3 weeks, not 10-12 years.
What about circuits? How and when does Renato use "general", "special" and "specific" circuits?
What about interval training? When do we use aerobic intervals? When do we use anaerobic intervals?
What about "general" and "special" paces?
When do we focus on increasing "extension", and when do we focus on increasing "intensity"?
How do we implement extension?
When do we limit intensity?
How do we "progress"?
When do we focus on maintaining "Internal load" and when do we switch to focusing on "External Load"?
How long is fundamental phase? Special phase? Specific phase?
What is "specific" pace? How slow is special pace? General pace? Regenerative pace?
How do different race targets (i.e. 800m vs. 10K vs. marathon) influence the definition of different intensities? In other words, is AEROBIC POWER the same for 800m runners as for marathon runners?
What are the many different intensities (at least 7) that are defined by Canova?
Agreed, see Northern Star's articles and such on Canova for a much more accurate summary. Nice of you to try though, summary.
Rekrunner, pelase, answer all that questions.
Sorry, although I have my own personal notes, and printouts of a few of Renato's famous threads, I cannot commit to taking the time to answer these questions in the detail they deserve. You have to do it the hard way, like everyone else. It's a right of passage.
Many of the questions are answered in this recent thread here:
"What IS Renato Canova's Training Philosophy?"
Northern Star probably did the best job of writing a coherent document. You will find a tiny link to it in the same thread.
Much of that information comes from the "Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training". You will find a link to that in the same thread.
Northern Star seemed impress with another thread "Does it matter how fast you do your long runs?" You will also find the link in the same thread.
The one thing I found missing from Northern Star's summary is a description of the different circuits Renato uses. This was described in the famous Leonard Luchaine thread: "Mr. Renato Canova: Could You Please Answer a Question About Effective Ways to Improve the Lactate Threshold?" (look for posts from Michael Bautista)