Summary of Renato Canova principles

I think this PDF of a presentation by Canova is a nice recent summary of his principles, at least for the marathon.

http://www.serranoatletismo.com/wp-content/uploads/2018/01/Marathon-Training.pdf

This is my first season really informing my training with some of Canova's principles and phase progressions, and I wanted to run a few questions by people that might have more understanding or experience.

(1) When Canova proposes 6x60m hill sprints as part of the interval between longer repetitions, does anyone have a sense as to how to manage the interval between hill sprints? This is my first season incorporating hill sprints, and I have been doing full recoveries between reps, following the old 5x60m thread. If we suppose 2:00 or 2:30 sendoffs on the hill sprints, the recovery between 3000m repetitions (using the example from the above powerpoint) would grow to 12-15 minutes which seems way too long for repeat 3000's. Are these meant to be MAX effort but not fully recovered for MAX speed or does the workout just involve tons of waiting around?

(2) One aspect I have not yet been able to incorporate are Canova's circuits. How have people managed to schedule these into the different phases while still allowing for the required running specific workouts? Are recovery days before and after needed? Can these be done after a quality running day? It seems like the fundamental circuits wouldn't be too hard to schedule, but by the end of the season when sessions of aerobic power, lactic resistance, lactic capacity, speed endurance, and speed are all vying for attention; then where is one supposed to make room for a specific circuit?

(3) Lastly, any thoughts on what training adjustments would need to be made for a race-heavy portion of the season? For example, Tinman suggests backing off of 5k specific training in a race-heavy XC season because the racing is already specific. Training instead can focus on related paces. If my specific phase will entail 6 consecutive weekends of mid-distance racing; should I let the racing count as the lactic capacity work and miss that specific training element, or should I continue to feature that work when appropriate during the training week to keep training as specific as possible?

1. the recoveries between the uphills are short, they are 60-90 seconds by walk or stop, after the climbs and before the fractioned long runs the rest is 3-4 minutes.

2. Canova circuits are made in the light days, among the main works, and they evolve in the 3 blocks of canova:

First block: light Runs and non-maximal exercises.

Second Block: light Runs and short, but maximal intensity on execises, not too long.

Third Block: runs to the race pace with maximal exercises intensity, in this case for races on the track they can reach the intensity of a heavy day because the goal is to increase the length of both races and exercises.

3 The specific period does not include competitions if it is related to marathons and half marathons, Can be a short race with a short unloading, then againg specific training and finally taper and marathon.

Instead for the races on the track there may be preparation races that are valid as specific training-races, with short taper, usually race on Sunday, last heavy training is on Thursday. then when the start of the competitive period are just races + light workouts in between, 2 races a week also.

Why even bother to figure out Canovas system translated to your own training if you are not a fulltime runner?

There are linear systems with low mileage and at least equal when it comes to the results.