Which training plan, philosophy, or approach are you betting your life on, and why is it the one that delivers when everything’s on the line? Let’s hear it: old-school mileage monsters, Canova disciples, Hanson loyalists, Ingebrigtsen-style threshold kings, who’s got the honest answer?
Which training plan, philosophy, or approach are you betting your life on, and why is it the one that delivers when everything’s on the line? Let’s hear it: old-school mileage monsters, Canova disciples, Hanson loyalists, Ingebrigtsen-style threshold kings, who’s got the honest answer?
I threw a bold question into the wild and got crickets in return. However, sometimes the silence says more about the audience than the question. I asked for real conviction, not just recycled training plans. That kind of challenge demands guts to answer, people like that are rare. Not everyone can be a Craig Virgin or Rod Dixon, someone who knows what they are doing and is not afraid to tell exactly what they think.
TBH the Norwegian singles "plan" is what I'd do to get to a decent level of fitness and then do 1 marathon specific workout each week the last 8-12 weeks I have left. Basically train for a good 10k and maximize marathon ability as the cherry on top.
TBH the Norwegian singles "plan" is what I'd do to get to a decent level of fitness and then do 1 marathon specific workout each week the last 8-12 weeks I have left. Basically train for a good 10k and maximize marathon ability as the cherry on top.
Or put simpler - 3xthreshold workouts per week at 5k - 15k pace until I'm fit and then 1 day per week of 2-3 hrs of total running with as much marathon effort as I can handle or HM pace reps with fast "recovery" reps a little slower than MP, but no real rest. Short hill sprints to maintain form/speed.
My better marathons have come off different training approaches, Pfitz, DIY Canova inspired and the Easy Interval Method. What they had in common was staying healthy and not missing any training time.
I'm an older hobby jogger now, and would go with the easy intervals, eating well and keeping on top of stretching these days. Only going to get fastest ever if you count age grades though. I would tell younger me to read Canova earlier.
Kenny Moore/Benji Durden style. Easy days very easy and low volume, big volume on hard days. Trained like this for my last 2 marathons and improved my PB by 2 minutes (2h21). Total training volume was about the same as before, but I didn't feel as fatigued + easier to fit in with a standard 40 hour work week. Hardly anyone trains like this anymore, but it works.
E.G.
M: 30'-45' easy T: 30'-45' easy W: AM: 45'-60' easy/steady PM: Marathon-pace or Threshold Intervals (90'-1h45') T: 30'-45' easy F: AM: 45'-60' easy/steady PM: 90' Steady on hilly course S: 30'-45' easy S: AM: 30-45km Long steady run with maybe last 3-5km at marathon pace (PM: optional 30'-45' easy)
Total: 10h-11h
easy = 7:30-8:00 per mile steady = 6:15-6:45 per mile
TBH the Norwegian singles "plan" is what I'd do to get to a decent level of fitness and then do 1 marathon specific workout each week the last 8-12 weeks I have left. Basically train for a good 10k and maximize marathon ability as the cherry on top.
For the oldtimers like me: THE NORWEGIAN METHOD is a smart and efficient hybrid approach to marathon training that blends the Norwegian singles method with a late-stage marathon-specific focus. Here's how it works and why it makes sense: 🧠 What Is the "Norwegian Singles" Plan? The Norwegian method, popularized by athletes like Jakob Ingebrigtsen and coach Marius Bakken, emphasizes: Frequent threshold intervals (usually twice daily for elites) Controlled intensity guided by lactate levels or perceived effort High volume of easy aerobic running The "singles" version adapts this for non-elites by condensing double threshold sessions into one quality workout per day, typically 3 times per week2. These workouts often include: 6×2000m at slightly slower than marathon pace 8×1 mile at slightly faster than marathon pace 12×1000m at half-marathon pace 25×400m at 8K pace The rest of the week is filled with easy runs to build aerobic capacity and recovery. 🏃♂️ Your Strategy: 10K First, Marathon Later You're proposing a two-phase approach: Phase 1: Build 10K Fitness with Norwegian Singles Focus on sub-threshold intervals and easy mileage Develop speed endurance, lactate clearance, and aerobic efficiency Avoid burnout by keeping intensity controlled and recovery prioritized Phase 2: Add Marathon-Specific Workouts (Last 8–12 Weeks) Introduce one long, marathon-paced workout per week, such as: 16–20 miles with last 8–10 miles at marathon pace 3×5 miles at marathon pace with short recovery 2×10K at marathon pace with 2–3 minutes rest Maintain Norwegian-style threshold workouts to preserve sharpness 🍒 Why This Works 10K fitness builds your engine: You get faster, more efficient, and durable Marathon workouts layer specificity: You teach your body to hold pace over distance Avoids overtraining: Norwegian singles keep intensity manageable Maximizes peak performance: You arrive at race day with both speed and endurance This plan is especially effective for runners who want to avoid the grind of traditional marathon training while still showing up race-ready.
TBH the Norwegian singles "plan" is what I'd do to get to a decent level of fitness and then do 1 marathon specific workout each week the last 8-12 weeks I have left. Basically train for a good 10k and maximize marathon ability as the cherry on top.
What is the 16 week plan? Awesome—let’s build your 16-week hybrid marathon plan based on the Norwegian singles method + marathon-specific workouts in the final phase. This plan assumes you're already running consistently and can handle ~40–60 miles per week. You’ll train like a 10K runner first, then shift gears to marathon prep. 🗓️ 16-Week Hybrid Marathon Training Plan Weeks 1–8: Norwegian Singles Phase (10K Fitness Focus) Goal: Build aerobic capacity, speed endurance, and threshold efficiency. Weekly Structure: Mon: Easy run (45–60 min) Tue: Threshold intervals (e.g., 6×2000m @ ~10K pace, 90s rest) Wed: Easy run or rest Thu: Threshold intervals (e.g., 12×1000m @ half-marathon pace, 60s rest) Fri: Easy run (45 min) Sat: Long run (90–120 min, easy pace) Sun: Easy run or strides + drills Sample Threshold Workouts: 8×1 mile @ 10K pace, 60s jog 25×400m @ 8K pace, 30s jog 3×3K @ threshold pace, 2 min rest Weeks 9–16: Marathon-Specific Phase Goal: Maintain threshold sharpness while layering in marathon endurance. Weekly Structure: Mon: Easy run (45–60 min) Tue: Threshold intervals (same as before) Wed: Easy run or rest Thu: Marathon-specific workout (see below) Fri: Easy run (45 min) Sat: Long run (build to 2.5–3 hours) Sun: Recovery run or strides Marathon-Specific Workouts (1/week): Week 9: 3×5 miles @ marathon pace, 3 min jog Week 10: 16 miles w/ last 6 @ marathon pace Week 11: 2×10K @ marathon pace, 3 min rest Week 12: 18 miles w/ last 8 @ marathon pace Week 13: 3×4 miles @ marathon pace, 2 min jog Week 14: 20 miles w/ last 10 @ marathon pace Week 15: 12 miles w/ last 6 @ marathon pace (taper begins) Week 16: Race week (2–3 short runs + marathon) 🧠 Key Principles Threshold workouts stay consistent throughout to maintain sharpness Marathon workouts gradually increase in volume and specificity Long runs build endurance and mental toughness Recovery is sacred—don’t skip easy days Want me to tailor this to your current fitness level, weekly mileage, or goal marathon time? I can also help you track progress or adjust for race-day conditions.
TBH the Norwegian singles "plan" is what I'd do to get to a decent level of fitness and then do 1 marathon specific workout each week the last 8-12 weeks I have left. Basically train for a good 10k and maximize marathon ability as the cherry on top.
What I found most interesting is that the Norwegian Plan is built on what Marius Bakken, who ran for possibly the most famous high school coach of all-time, Mr. Joe Newton of The Long Green Line fame! Where did Joe Newton get his stuff? May I suggest Arthur Lydiard!
Which training plan, philosophy, or approach are you betting your life on, and why is it the one that delivers when everything’s on the line? Let’s hear it: old-school mileage monsters, Canova disciples, Hanson loyalists, Ingebrigtsen-style threshold kings, who’s got the honest answer?
Whenever I ran a marathon it was with the idea of it being my fastest ever until it was clear that I was past that stage of my running. I don't see how knowing that one particular race would be my last shot at that would affect what I did. I'd just do what had worked for me in previous races which was to run a lot of miles at what Lydiard would have called my best aerobic speed and do a few sharpening races.
Which training plan, philosophy, or approach are you betting your life on, and why is it the one that delivers when everything’s on the line? Let’s hear it: old-school mileage monsters, Canova disciples, Hanson loyalists, Ingebrigtsen-style threshold kings, who’s got the honest answer?
Renato Canova is one of the most influential minds in distance running, known for revolutionizing how elite athletes train for middle- and long-distance events. His contributions go far beyond coaching medalists—he reshaped the very philosophy of endurance training. 🏃♂️ What He's Known For Elite Coaching Legacy: Canova has coached over 50 athletes who’ve won Olympic or World Championship medals. His roster includes legends like Moses Mosop, Abel Kirui, and Wilson Kipsang. Global Impact: He’s worked with athletes from Italy, Kenya, Qatar, China, and Germany, often relocating to high-altitude training hubs like Iten, Kenya. 🧠 Key Contributions to Training Philosophy Canova didn’t just tweak existing methods—he introduced a new way of thinking about distance running: 🔬 Specificity Over Volume Canova emphasized that miles run close to race pace are more valuable than generic mileage. His training plans focus on extending race-specific speed and increasing the volume at those paces. 📊 Full-Spectrum Training He developed a “ladder of support” using percentages of race pace, where each training speed supports adjacent speeds. This method creates cascading physiological adaptations, enhancing performance across all distances. 🧪 Scientific Precision Rather than relying solely on traditional aerobic/anaerobic thresholds, Canova used mathematical modeling to determine training intensities. His workouts often include long continuous runs at 85–90% of race pace, tailored to the athlete’s event. 📈 Long-Term Development Canova’s programs are built for sustainable progression, not short-term peaks. He avoids overly long easy runs, instead favoring split sessions that maintain quality and consistency. 🗣️ Transparency and Influence Unlike many elite coaches, Canova openly shares his training schedules and philosophies. His posts on forums like LetsRun and detailed breakdowns of athletes’ workouts have become essential reading for serious coaches and runners
Let’s dive into a sample week from Renato Canova’s training schedule for elite 10k runners, based on his published logs and analyses. Keep in mind that Canova doesn’t follow a rigid 7-day cycle; instead, he structures training around recovery needs and workout goals. But here’s a representative week from his athlete Imane Merga’s buildup to the World Championships: 🗓️ Sample Week: Elite 10K Runner (Imane Merga) DayWorkoutMonday AM: 16 km easy regeneration run (approx. 4:00/km)PM: Rest Tuesday AM: 10x1000m @ 2:45–2:50/km with 1:30 recovery PM: 10 km easy Wednesday AM: 18 km moderate run @ 3:30/km PM: 8 km easy Thursday AM: 6x2000m @ 5:50–6:00 (95% of 10k pace) with 2 min recovery PM: Rest Friday AM: 12 km easy + strides PM: Gym or hill sprints Saturday AM: “Special block” – 10 km @ 3:00/km + 5 km @ 2:50/km + 3 km @ 2:45/km Sunday AM: 20–25 km long run @ 3:45–4:00/km PM: Rest 🔍 Key Features Race-specific intensity: Tuesday and Thursday workouts target 95–100% of 10k pace. Special block: Saturday’s session mimics race fatigue and builds endurance at race pace. Flexible recovery: Easy runs and rest are strategically placed to absorb training stress. No junk miles: Every run has a purpose—either recovery, support, or specificity.
TBH the Norwegian singles "plan" is what I'd do to get to a decent level of fitness and then do 1 marathon specific workout each week the last 8-12 weeks I have left. Basically train for a good 10k and maximize marathon ability as the cherry on top.
What is the 16 week plan? Awesome—let’s build your 16-week hybrid marathon plan based on the Norwegian singles method + marathon-specific workouts in the final phase. This plan assumes you're already running consistently and can handle ~40–60 miles per week. You’ll train like a 10K runner first, then shift gears to marathon prep. 🗓️ 16-Week Hybrid Marathon Training Plan Weeks 1–8: Norwegian Singles Phase (10K Fitness Focus) Goal: Build aerobic capacity, speed endurance, and threshold efficiency. Weekly Structure: Mon: Easy run (45–60 min) Tue: Threshold intervals (e.g., 6×2000m @ ~10K pace, 90s rest) Wed: Easy run or rest Thu: Threshold intervals (e.g., 12×1000m @ half-marathon pace, 60s rest) Fri: Easy run (45 min) Sat: Long run (90–120 min, easy pace) Sun: Easy run or strides + drills Sample Threshold Workouts: 8×1 mile @ 10K pace, 60s jog 25×400m @ 8K pace, 30s jog 3×3K @ threshold pace, 2 min rest Weeks 9–16: Marathon-Specific Phase Goal: Maintain threshold sharpness while layering in marathon endurance. Weekly Structure: Mon: Easy run (45–60 min) Tue: Threshold intervals (same as before) Wed: Easy run or rest Thu: Marathon-specific workout (see below) Fri: Easy run (45 min) Sat: Long run (build to 2.5–3 hours) Sun: Recovery run or strides Marathon-Specific Workouts (1/week): Week 9: 3×5 miles @ marathon pace, 3 min jog Week 10: 16 miles w/ last 6 @ marathon pace Week 11: 2×10K @ marathon pace, 3 min rest Week 12: 18 miles w/ last 8 @ marathon pace Week 13: 3×4 miles @ marathon pace, 2 min jog Week 14: 20 miles w/ last 10 @ marathon pace Week 15: 12 miles w/ last 6 @ marathon pace (taper begins) Week 16: Race week (2–3 short runs + marathon) 🧠 Key Principles Threshold workouts stay consistent throughout to maintain sharpness Marathon workouts gradually increase in volume and specificity Long runs build endurance and mental toughness Recovery is sacred—don’t skip easy days Want me to tailor this to your current fitness level, weekly mileage, or goal marathon time? I can also help you track progress or adjust for race-day conditions.
This looks very much like ai, but is it actually a bad way to train or could it work well?