Here's what I gather from the training schedules I have saved. I can maybe look through the other stuff I have later (I have a 30 page MSWord document of Canova quotes that I reworded into understandable English to see if I could decipher his system).
Mostly, I assume for the purposes of this that long fast runs can be anything from progressive runs to moderate runs when the athletes feel good and go faster to actually scheduled long fast runs.
For the most part, it appears he does anything from 25 to 35 minutes of "easy" running before the harder sessions no matter what. He doesn't always list this, but I found certain examples where he does break down a progression run or a longer moderate run. He always breaks down the harder runs into an easy and a hard portion, and almost always notes that.
Below are some examples I grabbed in about five minutes of looking through my files. All paces are per km.
6 Weeks Training for Kenyan Juniors (December training for cross country - Augustine Choge, Justus Kiprono, Ronald Kipchumba, Samson Kiplangat):
- 80 minutes progressive (30min easy, 50min progressing from 3:40 to 3:00 pace)
- 20:00 warmup, 10k @ "medium" pace = 3:15 -> 3:05
- 20:00 warmup, 40:00 fast with short variations of speed (~40 seconds pace change out of every 3:00) on cross country surface
- 30:00 easy, 6km fast uphill (typically something like the Rift Valley)
Florence Kiplagat (leading up to her victory at the Kenyan XC championships, etc.):
- 25:00 moderate (6km total), then medium fartlek (10 x 2:00 fast with 2:00 easy = 9km total)
- 70:00 progression run (17km)
- 70:00 progression run (18km)
- 60:00 progression run (16km, 4:10 down to 3:30 pace) [December versus January versus February]
- 70:00 with short variations of speed (17km)
- 25:00 easy (5.5km total), 10 x 1:00 fast with 2:00 moderate recovery, 10 x 2:00 fast with 1:00 easy recovery, 8 x 1:00 fast with 1:00 easy recovery (24.5km total)
Lydia Cheromei (last 10 weeks before marathon):
- 10km in 35:03, 15 x 80m uphill sprint, 6km progression run in 16:44
- 8km in 29:52, then 10km in 34:03 // Same day - 8km in 29:32, then 10 x 1000m (track) in 3:15 ranging down to 3:06 on the last one with 200m recovery in 78s
- 35km with variations in 2:12:40 (15k at 4:00, 5k alternating 1:00 fast/slow, 10k marathon pace in 35:20, 2k easy, 3k max intensity uphill)
- 10k in 35:32, 10k in 33:08 // Same day - 10k in 36:05, 10 x 1000m in 3:11 down to 3:03 with 200m in 1:45 recovery
- 20:00 warmup, 23k hilly progression run in 82:23
Moses Mosop: (2008-2009 cross country training)
- December 21: 35km hilly climbing (Iten to Chebara) in 1:58:39 (splits: 20:20, 16:46, 15:59, 16:51, 15:58, 16:53, 16:52)
[As you can see, he did a 5km warmup section at 4:05 pace, then went 3:25 to 3:10 pace for the rest]
- December 28: 15:00 easy (3km), then 15km in 43:45
- February 5: 19:00 easy (4km), 20km (Kiplombe, climbing) in 62:34 (splits - 16:25, 14:58, 15:57, 15:14)
- February 26: 30:00 easy (7km), 60:00 moderate (16km)
- February 28: 30:00 easy (7km), 53:00 moderate (14km)
So I assume he never assigns a cooldown for these and expect it will be at most the 2km in 10 minutes thing. And obviously the warmup tends to be pretty relaxed running for the runners in question. For Mosop, 7km in 30 minutes is probably close to a shuffle (6:53-4 mile pace) based on his 11th place finish at World Cross the next week. And Florence Kiplagat run her "easy pace" warmups anywhere from 3:50 to 5:00 km pace in the schedule.