Sub 9 2 miles which type of workouts following Canova philosophy "

Use the search bar

I guarantee you if you asked Canova if a 9 flat 2 miler should follow his training principles he'd say heck no. Go run 100 mpw for the better part of a decade and then look at Canova.

4xmile @4:45-4:50 with 1min rest

depends completely what phase you are in, alot of canova workouts need groundwork.

If anything look at the examples of training blocks before James Kwalia fast 3000m efforts to get an idea of the picture being built

We are now in the be second month of training the indoor nationals are in February.

Sub 9?

Below I have a workout, which you can repeat each week for a couple of months ( or more).

I have coached runners before, but usually I focused on my running career, and then my career and running.

I ran in HS and college. Sports was cancelled for 1 year in our city, which removed my senior year, and I was expected to be the leader of the top CC team in the country, and to be part of a record setting 2-mile relay. My junior year (the previous year), we made all-American for the 2-mile relay.

In my late 20s, I ran 14:48 for 5K on the way to a 30:12 10K, 51:28 for 10 miles. I made the mistake of 100 mile weeks for 6-7 months (all under 6 minutes per mile). I routinely ran around 15:05-15:15 despite work schedule. Then I returned to running fast 800m and miles, but got injured, but not from the training.

My HS coach had trained under Dellinger and Bowerman while in grad school at Oregon, running with the CC team. I think the year was 1967. He is in the IL Coaches Hall of Fame .

WORKOUT

Day 1. One aerobic distance run per week: we would do 1 hour and cover about 9 miles (6:40 pace).

1a. So...run for 1 hour, once a week. It is meant to be aerobic, which means you are not short of breath. We did this on Sundays.

Day 2. Lydiard fartlek: 5-7 miles, building up to a fast, sustained pace, then slowing down. 3-4 such builds in the workout. We would build for about 3/4ths of a mile and sustain for 400m or so.

Day 3. Homer fartlek: 4-6 miles, running 6:30 - 7 minute pace, then stopping for several fast sprints with very short recovery (50s or 100s). Repeat 2-3 times.

Day 4. Power run every other week: 4-5 miles almost as fast as you can run that distance in a race.

4a. The alternate week: run ladders (600m, 400m, 200m) or (500m, 300m, 100m). Run 2 repeats, with about five minutes between intervals, and 10 minutes between sets. In other words, 3 sets of ladders, and it can be 3 of the same, or mix up the two. Run at expected mile pace for the 600, 400m, 200m; run at expected 800m pace for the 500m, 300m, 100m.

Day 5. ; Weights ( and if you can, water running for 15 minutes: 5 at 2-mile pace, 3 minutes slower, 3 minutes at mile pace, 1 minute slower, 1 minute at half-mile pace, and 2 minutes slower). Just cup your hands and kind of run. It is great for ligaments and tendons, keeping them in balance with gains in muscle strength from weight training. Also, it maintains or improves both aerobic and anaerobic capacities.

Day 6. Light, or rest. This is Friday, unless your meets are on Friday.

Day 7. Rest or race or time trial, depending on the weather and time of the year.

You can add in morning runs, and increase the mileage by 15-20 miles per week. Usually keep the morning runs steady, unless on a Saturday, and that can be fast, so that the afternoon run is intervals. Great double that way.

Thanks for your tips of trainings