Mr. Renato Canova: Could You Please Answer a Question About Tapering?

bump this, if it would be at all possible to answer this question but for the 5k as well that would be wonderful. Thank you for anyone's help

Training log for a Canova athlete - last 10 weeks before marathon.

http://cmd.shutterfly.com/commands/format/file?site=2008olympictrialsakatommyleonard&page=2008olympictrialsakatommyleonard%2ffilecabinet%2f17%2flydia%20cheromei%20%28last%2010%20weeks%20of%20training%20before%20marathon%29done.doc

Example wrote:

Training log for a Canova athlete - last 10 weeks before marathon.

http://cmd.shutterfly.com/commands/format/file?site=2008olympictrialsakatommyleonard&page=2008olympictrialsakatommyleonard%2ffilecabinet%2f17%2flydia%20cheromei%20%28last%2010%20weeks%20of%20training%20before%20marathon%29done.doc

All I can say is.... WOW.

themanontherun wrote:

Example wrote:

Training log for a Canova athlete - last 10 weeks before marathon.

http://cmd.shutterfly.com/commands/format/file?site=2008olympictrialsakatommyleonard&page=2008olympictrialsakatommyleonard%2ffilecabinet%2f17%2flydia%20cheromei%20%28last%2010%20weeks%20of%20training%20before%20marathon%29done.doc

All I can say is.... WOW.

I agree! Man, 208k the week before marathon week. Sheeshhhh

luv2run wrote:

I agree! Man, 208k the week before marathon week. Sheeshhhh

Lotta shocking stuff in there, but the 130 mile week before the marathon week was the stunner for me as well.

Another old Canova post:

MARATHON RACE GENERAL PROGRAM FOR THE LAST 9 WEEKS OF PREPARATION

This program is proposed for athletes with an objective of 2:09:00 - 2:11:00

The program is thought for the preparation in altitude

When competing, leave altitude 3-7 days before the race

1st Week

Mon

1 hr 10min at 3’30” pace

1 hr easy

Tue

20min warm-up

7 x 2k at 3’10” > 3’06” pace

recovery 1k at 3’40” pace about

(Specific Marathon Endurance Workout)

Wed

1 hr easy regeneration

1 hr easy regeneration

Thu

1 hr easy regeneration

1 hr easy + 10 x 100m sprint uphill (max speed)

Fri

35 - 38k with variations

(15k easy + 5k alternating 1min fast / 1min slow +

10k marathon-pace + 2-5k easy + 3k max intensity (may be uphill also)

(Extensive-intensive long running)

Sat

45min

45min

Sun

1 hr easy regeneration

1 hr “moderate” (about 3’30” pace)

2nd Week

Mon

1 hr 10min at 3’30” pace

1 h easy

Tue

1 hr 20min at 3’30” pace

50min easy + 10 x 100m sprint uphill (max speed)

Wed

10k in 34min + 10k at 3’08” pace

(Special intensive block)

10k in 34min + 10 x 1000m in 2’55” / 2’58” recovery 2min jogging (on the track)

Thu

45min

45min

Fri

1 hr easy regeneration

1 hr easy

Sat

20min warm-up

20-23k hilly progressive running

Sun

2 hr - 2 hr 15min easy at personal sensation

3rd Week

Mon

1 hr easy

1 hr easy

Tue

1 hr 20min at 3’30” pace

50min easy + 10 x 100m sprint uphill (max speed)

Wed

20min warm-up

6 x 3k at 3’08” pace recovery 1k at 3’40” about

(tot 23 k about)

(Specific marathon endurance)

Thu

1 hr easy regeneration

1 hr easy

Fri

1 hr easy

1 hr easy

Sat

10k in 34min + 12k at 3’08” pace

(Special intensive block)

10 km in 34min + 5 x 2000m in 6’03” / 5’57” recovery 3min jogging (track)

Sun

45min

45min

4th Week

Mon

1 hr easy

1 hr easy

Tue

35-40k with variations (15k easy + 5k alternating 1min fast / 1min slow + 10k at marathon pace + 2-5k easy + 3-5k max intensity (uphill also)

(Extensive - Intensive long running)

Wed

45min

45min

Thu

1 hr easy

1 hr 10min at 3’30” pace

Fri

1 hr 10min at 3’30” pace

50min easy + 10 x 100m sprint uphill (max speed)

Sat

20min warm-up

22-25k hilly progressive running

Sun

2 hr 30min easy at personal sensation

5th Week

Mon

1 hr easy regeneration

(Period of three days of recovering)

Tue

1 hr easy regeneration

Wed

1 hr easy regeneration

Thu

1 hr 20min at 3’30” pace

1 hr easy

Fri

50min easy

50min easy

Sat

20min warm-up

5 x 4k increasing pace every time

(1st at 3’12” - 2nd at 3’09” - 3rd at 3’06” - 4th at 3’04” - 5th at 3’02”) recovery 1k in 3’30” / 3’40”

(on the track for controlling the speed)

(Specific marathon endurance workout)

Sun

50min easy

50min easy

6th Week

Mon

1 hr easy + 10 x 100m sprint uphill (max speed)

1 hr easy

Tue

1 hr 30min moderate-progressive pace

(3’30” > 3’20”) for about 26k

(Special extensive block)

1 hr 30min moderate-progressive pace

(3’30” > 3’20”) for about 26k

Wed

45min

45min

Thu

1 hr easy

1 hr easy

Fri

30min warm-up

20k alternating 1k fast

(2’58” / 3’02” pace) and

1k moderate (3’15” / 3’20” pace)

(Specific variated speed endurance)

Sat

1 hr easy

1 hr easy

Sun

1 hr / 1 hr 15min progressive running

(3’40” > 3’10” pace)

1 hr with easy variations of 30/45secs every 3min

7th Week

Mon

1 hr easy

1 hr easy

Tue

45min

45min

Wed

10min warm-up

34k progressive running

(10k at 3’25” / 3’20” + 10k at 3’15” + 10k at 3’12” + 4k max)

(Specific Long Marathon Endurance)

Thu

1 hr easy regeneration

Fri

50min

50min

Sat

1 hr + 12 x 100m sprint uphill (max speed)

1 hr easy

Sun

20min warm-up

4 x 5k at 3’08” / 3’04” pace (15’40” / 15’20”) + 1 x 3k fast (about 9min) recovery 1k in 3’35” about (or 3min jogging) (may be on the track for controlling the pace)

(Specific Marathon Endurance Workout)

8th Week

Mon

45min easy

45min easy

Tue

1 hr / 1 hr 15min with short variations

1 hr easy

Wed

1 hr easy

1 hr easy

Thu

10k at 3’20” pace +

12k at 3’06” / 3’10” pace

(Special mixed block)

10k at 3’20” pace +

6k at 2’55” / 3’ pace

Fri

45min

45min

Sat

1 hr easy

1 hr easy

Sun

1 hr easy + 15k at 3’10” > 3’05” pace

(Last extensive - mixed block)

1 hr easy

9th Week

Mon

1 hr 10min / 1 hr 20min fartlek with

15 x 1min fast recovery 1min 30s easy

Tue

1 hr easy

45min + 10 x 100m sprint uphill (max speed)

Wed

1 hr easy

40min

Thu

50min

Fri

40min (with 10min medium-speed)

Sat

30 / 40min very easy

Sun

MARATHON RACE

Average of kilometers per week :

1st week : 200 - 215

2nd week : 210 - 225

3rd week : 210 - 220

4th week : 215 - 225

5th week : 150 - 160

6th week : 215 - 225

7th week : 175 - 190

8th week : 210 - 220

9th week : 90 - 110 before the race

NOTE :

For different athletes the program may be the same, but it is necessary to pay attention to the speed.

For every minute of difference the pace for km must decrease of 2-3 secs about in every workout.

It’s also very important to pay attention to the recovery : RECOVER VERY WELL !!!

This goes along with what I have been coming to believe, that too much of a taper will result in a loss of fitness. It would be interesting to see more of Renato's plans. Ones aimed at athletes who whould be competing over shorter distances, but throughout a whole season.

I actually had this file on my computer. It only lists the period leading up to one race, but it is for a steeple rather than a marathon.

PROGRAM FOR STEPHEN CHERONO (From 23rd July till Zurich)

Morning

Afternoon

Wed 23

40 min moderate + 6 times 2 min hard competitive climbing (recovery 4/5 min)

1 hr easy

Thu 24

1 hr 10 min progressive running

1 hr with short variations of speed

Fri 25

30 min easy + 40 min fartlek with 3 min / 2 min / 1 min hard rec. 2 min easy for 3 times

50 min easy + exercises for technique of hurdles

Sat 26

(Track)

10 x 600m in 1'32" rec. 2 min (not very hard after the workout of yesterday)

1 hr easy

Sun 27

Rest

Mon 28

1 hr 20 min (30 min easy + 20 min with 1 min fast / 1 min moderate + 20 min easy + 10 min hard competitive)

40 min regeneration

Tue 29

50 min + 10 x 80m sprint climbing

40 min

Wed 30

40 min easy

(Track)

2000m / 400m (rec. 2') in : 5'25" (65" per lap) – 57"

- (rec. 6 min) -

1600m / 400m (rec. 2') in : 4'16" (64" per lap) – 56"

- (rec. 6 min) -

1200m / 400m (rec. 2') in : 3'09" (63" per lap) – 55"

- (rec. 6 min) -

800m / 400m (rec. 2') in : 2'04" (62" per lap) – 54"

Thu 31

50 min easy

50 min easy

Fri 1

1 hr moderate

50 min easy + exercises for technique of hurdles

Sat 2

(Track)

4 sets of 3 x 400m (rec. 1 min between every test - 4 min between sets) improving speed :

62" – 59" – 56"

40 min easy

Sun 3

Rest

Mon 4

1 hr moderate

1 hr with short variations

Tue 5

50 min easy + diagonals

30 min + 30 min hard

Wed 6

1 hr moderate

40 min moderate + exercises for techinique of hurdles

Thu 7

(Track)

4 x 1000m in 2'32" rec. 4'/5' - (Rec. 8') -

6 x 500m in 1'12" rec. 4'/5' - (Rec. 8') -

800m in 1'54"

40 min regeneration

Fri 8

50 min easy

1 hr with short and easy variations

Sat 9

1 hr progressive running (from moderate to hard)

40 min + 10 times 80m sprint climbing

Sun 10

Rest

Mon 11

(Track)

1000 / 600 / 300 rec. 2 min in 2'36" / 1'30" / 43"

- (Rest 6 min) -

800 / 600 / 300 rec. 2' in 2'02" / 1'30" / 43"

- (Rest 6 min) -

600 / 400 / 300 rec. 2' in 1'30" / 57" / 43"

- (Rest 6 min) -

500 / 300 / 200 rec. 2' in 1'13" / 43" / 26"

- (Rest 6 min) -

800m in 1'56"

40 min regeneration

Tue 12

40 min

(Travel to Zurich)

Wed 13

(Arrival to Zurich)

40 min

Thu 14

40 min

Fri 15

RACE 3000 m SC in Zurich