Canova fundamenal phase:
monday - AM 60min moderate (gradually adding +10min till 90min as your body adapts)
PM Hill circuit 4-6x (200-300m fast,10x squat jump,60m sprint,20m skip,200m moderate,20m heel to buttock,300m fast,20x scissor jump,200m moderate,30x hops with blocked knee,500m fast 85% flat terrain this last one)
tue - AM 30min easy, 5 x 4min about current 5K pace recovery 3min @5K pace+1min
(adding +1min to 4min as you can handle ti 5x 7min,recovery remain)
PM - 40min easy (as you can handle progress til 60min easy)
wed - AM 30min easy + drills (5x 30meter fast skips, 5x30m heel-to-buttock,5x50m high heels,5x30m bounding) add to drills +1 rep as you can handle til 8x
PM 50min regenerative (progress til 60min)
thu - AM 30min easy + 4K continous hill run mderate effort (add as you can handle +1km til 7K)
PM - 60min speed fartlek -> 30-45sec @mile effort + float 2-2.5min @easy
fri - AM 80min easy-moderate (as you can handle progress it to moderate)
PM - as wed AM (easy + drills)
sat - AM 30min easy + 12K fast progressive tempo (starting about marathon pace every 4K progressing faster till about HM-15K pace)
PM - 40min regenerative (as you can handle prolong til 60min)
sun - 90-120min long run easy pace (easy pace is about 5Kpace+1min )
Weekly km about 170-190km
Special phase for longer distances (HM-M) intervals are longer,tempos longer,
Specific phase - race pace specific long tempos,110%-90% shorter or longer 105-95% under-over race pace runs, specific block days (double hard day intervals + hard tempo) about 160km weeks