Help writing a Canova-esq training plan

I agree with the other poster here. Canova has a good philosophy in terms of periodization, but the way he goes about it is just not very applicable for the majority of non-elite runners... I'll send a get well soon letter to you in the hospital after your 45k long run 😂😂

You must remember that part of Renato’s philosophy is to train the athlete, and not the event.

So if you can lay out your PB’s, strengths and weaknesses as a runner, whether you see yourself more as a Mid Distance or Long Distance runner, mileage in the past, etc. as well as your future goals, I can give you a lot of advice.

Seems like a job for openai.

Yeah OP the fundamental phase is for mostly aerobic threshold (~GMP) workouts. The aerobic power stuff is basically leg speed stuff. The traditional interval stuff comes in when you get closer to racing. You can break up aerobic threshold stuff as interval/fartlek workouts. It's common in his marathon stuff. Bounce k's or mile repeats a little above & a little below aerobic threshold so you end up averaging aerobic threshold. Say your aerobic threshold is 6-flat. You could bounce 5:50 & 6:10 pace for the same volume as what you might do a straight run at. Same concept.