RENATO, can you comment on the 2011 World Championships preparation

Thank you Mr. Canova! I love hearing about different philosophies being used and combined and in action to cater to the specific athlete and their events.

Renato Canova wrote:

Now I speak about Silas Kiplagat.

I share the programs of Silas

However, I explained him that, in case of a tactical race, he had a difficult situation, because his speed is not really very high (I explained he can run about 49\" in 400m, may be 48\"8, not better, at the moment). So, because it\'s difficult to change his attitude in short time, he needed a fast race, and in WCh this didn\'t happened (don\'t forget he can run 10000m under 28\' also now).

How can this guy run 400 meters in 48 seconds?

Renato, What were the race times or race paces (per km or 100m) you were preparing each athlete for?

Renato, have you shard Abel Kirui training in a different thread?

CONGRATULATIONS, ABEL KIRUI!

Mr.Canova I would love to see the training of Eziekal Kemboi in that last weeks before the WC. that last 200 was blazing!

Mr. Canova,

Can you clarify the difference in effort between "easy" and "easy regeneration"?

What does "special block" mean?

Thanks,

Asker of questions wrote:

Mr. Canova,

Can you clarify the difference in effort between "easy" and "easy regeneration"?

What does "special block" mean?

Thanks,

He has answered both of these in great detail on other threads and a simple search can get you those responses. In short regeneration are the VERY easy shakeout runs you hear of the Africans doing. Easy is at the bottom end of what he considers aerobic conditioning but you still get some training benefit beyond just loosing up and flushing out the legs. So say 80% marathon pace or 60% 5k pace.

A special block is a very hard double workout that isn't totally specific to an event. Usually done a bit out from a goal race. Closer to an event he might do a specific block which is a very hard double workout that is focus very much on the event. For the marathon an example of a special block would be AM 10k at 90% marathon pace, 10k at marathon pace, PM 10k at 90% marathon pace, 10x1k at half marathon pace with 2min jog rests. A marathon specific block example would be AM 10k at 90% marathon pace, 10k at marathon pace, PM 10k at 90% marathon pace, 10k to 12k at marathon pace.

Kyuopi wrote:

Renato Canova wrote:

Now I speak about Silas Kiplagat.

I share the programs of Silas

However, I explained him that, in case of a tactical race, he had a difficult situation, because his speed is not really very high (I explained he can run about 49" in 400m, may be 48"8, not better, at the moment). So, because it's difficult to change his attitude in short time, he needed a fast race, and in WCh this didn't happened (don't forget he can run 10000m under 28' also now).

How can this guy run 400 meters in 48 seconds?

Can you also post, a 50/400m workout to run? My best 400 is only 57 seconds his season

Dear Renato:

I am very happy that Merga is a nice quiet man off the track. The problem is this. My athletes do not care about Merga off the track. My athletes only interact with Merga on the track. And we are sick and tired of Merga's illegal tactics. When any of my athletes runs against Merga, I have to tell them to watch out for the "dirtiest runner in track and field". Yes, Merga is always this way. He doesn't care about anyone else in the race. He gets away with these bully tactics in Europe all the time. I am happy to see this man disqualified. He needs to learn a lesson. I am not blaming you Renato. But Merga needs to listen to somebody. Good day Renato! Congratulations on your season.

Coach JT,

Tell your runners to man-up and get tough. This isn't the high school state meet, this is the World Championships, and these athletes did not get to this level without spike scars and elbows.

My runners have raced Merga countless times and they do not say these things. They actually say he is a fierce competitor who you have to absolutely break to have a chance to beat.

SlowFatMaster wrote:

Hi Renato:

The Special Block for Merga on day 11 is interesting. Sometimes your special blocks have very different AM and PM sessions, like Shaheen 4 x 1600 in 4 minutes AM, 10 x 300 in PM at 800 pace or faster.

The one for Merga seems to stress similar qualities in the AM and PM. Also, 10k in 30 minutes does not seem like it would be very hard for Merga, unless he was at altitude. Could you talk more about how you decide on the special blocks? Thanks.

PS I am very much looking forward to your book (described as "coming soon" on the American Distance Project website) on training.

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This is the best Canova post yet. I've always fought this 7 day cycle nonsense. The body was not built on that basis. If you are going to do 2 difficult workouts in a week, one will have much more recovery, and much less supercompensation than the other. We need to set up the schedule to accommodate the body, not to accommodate the week.

Sabotage wrote:

Renato, have you shard Abel Kirui training in a different thread?

CONGRATULATIONS, ABEL KIRUI!

Abel Kirui impresses me greatly.

Wow, his run was totally amazing.

14:43 - 14:17 - 14:40 = 43:40 for the 15km between 20 and 35km.

I wasn't sure if he was going to be able to finish, and he was hurting but kept his great form all the way, and then picked the pace again from 40k to the end. He reminds me of Daniel Komen (3k wr) with his form and style. And what guts, in the marathon, no less!!

These Renato Canova training talk threads never fail to fascinate me.

CanadianCoach246 wrote:

We need to set up the schedule to accommodate the body, not to accommodate the week.

That's a great idea and all, especially if your source of income revolves around running, but most of us have actual lives that dictate whether or not an asymmetrical schedule would be feasible.

Many people 'need' to set up the schedule to accommodate real life, and that's exactly what many of these symmetrical schedules do.

the big iffer wrote:

CanadianCoach246 wrote:

We need to set up the schedule to accommodate the body, not to accommodate the week.

That's a great idea and all, especially if your source of income revolves around running, but most of us have actual lives that dictate whether or not an asymmetrical schedule would be feasible.

Many people 'need' to set up the schedule to accommodate real life, and that's exactly what many of these symmetrical schedules do.

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This is very true. I remember when I was trying to do this with high school kids and I had a parent revolt. But everytime I've set up the schedule, this way, the results were obvious. Once some of the parents saw the difference this made, they bought in.

If they are distance runners, running every day anyways, it is not that big of a deal. It is the coach sometimes that has trouble with a schedule like that.

He ran 10 x 300's at 800m are faster? How much rest and what was the times. What is Shaheen best 400 and 800 time?

Mr Canova,is it possible to use your non- symmetric monthly 10k training schedule year round?

Of course I guess it's not optimal for your elite athletes. But for a hobby runner who wants to use your expert knowledge and I guess it's a better training stimulus than running 2 workouts every week and do some easy running in between.

This schedule looks fascinating and has so much different stuff in it.

This is the training Abel did in July :

TRAINING ABEL KIRUI (July 2011)

Fri, 01.07

a)1 hr 10’ moderate (19 km)

b)50’ including 20 diagonals (13 km)

Sat, 02.07

a)20’ easy + Fartlek : 20 x 2’ fast (rec. 1’ moderate)

b)40’ easy (10 km)

Sun, 03.07

1 hr 50’ progressive run (32 km)

Mon, 04.07

a)1 hr easy (15 km)

b)40’ easy (9km)

c)15’ warm-up + 35’ with 30x120m (diagonals) with 100m recovery (10 km)

Tue, 05.07

a)1 hr moderate (15 km)

b)1 hr moderate (15 km)

Wed, 06.07

a)25’ warm-up + Track (Chepkoilel) :

3 x 3000m in :8’38”6 (2’48”) – 8’43”4 (2’43”) – 8’41”0 (3’12”)+ 3 x 1000m in :2’42”0 (1’46”) – 2’47”3 (1’55”) – 2’45”0 (3’16”) + 8 x 500m in :1’16”0 (1’40”) – 1’18”0 (1’50”) – 1’19”4 (2’04”) –1’18”8 (1’54”) – 1’19”7 (1’50”) – 1’18”4 (1’56”) –1’21”2 (1’45”) – 1’19”5 (5 + 16 km)

b)50’ easy (12 km)

Thu, 07.07

a)1 hr 20’ moderate (21 km)

b)30’ easy + 1 hr exercises in gym (7 km)

Fri, 08.07

a)1 hr 10’ moderate (18 km)

b)50’ easy (12 km)

Sat, 09.07

a)50’ easy (12.5 km)

b)50’ easy (12 km)

Sun, 10.07

10’ warm-up (1.5 km) + (Moiben Road) :

40 km in 2 hr 13’32” (average : 3’20”3)

05 km : 16’34” (16’34”) - 10m

10 km : 33’40” (17’06”) - 20m

15 km : 50’48” (17’08”) - 33m

20 km : 1:07’37” (16’49”) - 17m

25 km : 1:24’48” (17’11”) + 17m

30 km : 1:41’12” (16’24”) + 33m

35 km : 1:57’32” (16’20”) + 20m

40 km : 2:13’32” (16’00”) + 10m (last km 2’57”)(33’40” + 33’57” + 33’35” + 32'20")

Mon, 11.07

a)45’ easy (11 km)

b)45’ easy (11 km)

Tue, 12.07

a)1 hr 28’ moderate (24 km)

b)50’ easy (12 km)

Wed, 13.07

a)50’ moderate (13 km)

b)50’ including 30 diagonals (13 km)

Thu, 14.07 Rest (strong pain in the left knee) (Treatment with Tecar)

Fri, 15.07 Rest (Treatment with Tecar)

Sat, 16.07 Rest

Sun, 17.07 Rest

Mon, 18.07

a)1 hr 10’ moderate (18 km)

b)45’ including diagonals (11 km) Note : Pain almost disappeared, still small disturb

Tue, 19.07

1 hr 10’ moderate (18 km)

Note : pain again

Wed, 20.07

Rest (2 sessions of therapy with Tecar)

Thu, 21.07

1 hr 02’ easy (15 km)

(2 sessions of therapy with Tecar)

Fri, 22.07

a)1 hr 30’ easy (23 km)

(2 sessions of therapy with Tecar)

b)1 hr gym

Sat, 23.07

1 hr easy (16 km)

Sun, 24.07

1 hr 10’ moderate (19 km)

Mon, 25.07

a)1 hr 18’ moderate (22 km)

b)52’ easy (13 km) (Sauna + Tecar)

Tue, 26.07

a)1 hr easy (15 km)

b)40’ easy (10 km) (Tecar)

Wed, 27.07

a)1 hr easy (15 km) (session with Tecar and Ice)

Thu, 28.07

Rest (pain in the right knee) (session with Tecar and Ice)

Fri, 29.07

20’ warm-up + 5000m in 14’46” (Kamarin Track)

(session with Tecar and Ice)

Sat, 30.07

1 hr 44’ moderate (29 km)

Sun, 31.07

40’ moderate (11 km) + 20’ with diagonals + 40’ easy

(8 km) (total 25 km)

For the problem in his knee, I was worry, because if Abel could not ready ro go in full training again in one week time, I needed to inform AK to cancel him from WCh because ot was no more possible to reach a good shape.

Instead...

We are now in August.

TRAINING ABEL KIRUI (August 2011)

Mon, 01.08

20’ warm-up + (Moiben Road, very muddy) :

4 x 5 km (rec. 1 km) in 1:11’57” (av. : 3’07”7)

01 km : 3’00”0 (+ 02m)

02 km : 2’52”0 (+ 12m)

03 km : 2’59”0 (+ 11m)

04 km : 2’53”0 (+ 13m)

05 km : 2’58”0 (+ 07m)

14’42” (+ 45m)

06 km : 3’27”0 (+ 10m)

07 km : 2’57”0 (+ 11m)

08 km : 3’05”0 (+ 14m)

09 km : 2’55”0 (+ 13m)

10 km : 3’05”0 (+ 09m)

11 km : 3’00”0 (- 10m)

15’02” (+ 37m)

12 km : 3’49”0 (+ 00m)

13 km : 2’55”0 (+ 10m)

14 km : 3’07”0 (- 09m)

15 km : 3’02”0 (- 13m)

16 km : 2’59”0 (- 14m)

17 km : 2’59”0 (- 11m)

15’09” (- 37m)

18 km : 4’06”0 (- 10m)

19 km : 3’12”0 (- 07m)

20 km : 3’06”0 (- 13m)

21 km : 3’01”0 (- 11m)

22 km : 3’13”0 (- 12m)

23 km : 3’10”0 (- 02m)

15’42” (- 45m)

Tue, 02.08

1 hr easy (15 km)

Wed, 03.08

1 hr 10’ easy (17 km)

Thu, 04.08

a)1 hr easy (15 km)

b)40’ easy (10 km)

Fri, 05.08

12’ warm-up (2 km) –

Moiben Road (2207-2136-2207m, some mud) :

40 km in 2:09’46” (average : 3’14”6)

01 km : 3’19” (- 05m) 3’19”

02 km : 3’01” (- 04m) 6’20”

03 km : 3’06” (+ 01m) 9’26”

04 km : 3’09” (- 16m) 12’35”

05 km : 3’11” (+ 02m) 15’46” 15’46”

06 km : 3’14” (+ 00m) 19’00”

07 km : 3’15” (- 06m) 22’15”

08 km : 3’20” (- 01m) 25’35”

09 km : 3’11” (- 04m) 28’46”

10 km : 3’19” (- 04m) 32’03” 16’17” 11 km : 3’15” (- 06m) 35’18”

12 km : 3’16” (- 06m) 38’34”

13 km : 3’14” (- 00m) 41’48”

14 km : 3’20” (- 01m) 45’08”

15 km : 3’17” (- 13m) 48’25” 16’22”

16 km : 3’22” (- 09m) 51’47”

17 km : 3’25” (+ 01m) 55’12”

18 km : 3’18” (+ 00m) 58’30”

19 km : 3’20” (+ 09m) 1:01’50”

20 km : 3’16” (- 03m) 1:05’06” 16’41” 21 km : 3’20” (+ 03m) 1:08’26”

22 km : 3’20” (- 09m) 1:11’46”

23 km : 3’22” (- 00m) 1:15’08”

24 km : 3’23” (- 01m) 1:18’31”

25 km : 3’13” (+ 09m) 1:21’44” 16’38” 26 km : 3’16” (+ 13m) 1:25’00”

27 km : 3’11” (+ 01m) 1:28’11”

28 km : 3’11” (+ 00m) 1:31’23”

29 km : 3’08” (+ 06m) 1:34’31”

30 km : 3’07” (+ 06m) 1:37’38” 15’54” 31 km : 3’13” (+ 04m) 1:40’51”

32 km : 3’13” (+ 04m) 1:44’04”

33 km : 3’07” (+ 01m) 1:47’11”

34 km : 3’15” (+ 06m) 1:50’26”

35 km : 3’06” (- 00m) 1:53’32” 15’54”

36 km : 3’14” (- 02m) 1:56’46”

37 km : 3’24” (+ 16m) 2:00’10”

38 km : 3’18” (- 01m) 2:03’28”

39 km : 3’04” (+ 04m) 2:06’42”

40 km : 3’04” (+ 05m) 2:09’46” 16'14"

Sat, 06.08

1 hr easy (14 km)

Sun, 07.08

a)1 hr moderate (16 km)

b)20’ bike + 40’ gym + 20’ sauna

Mon, 08.08

1 hr 10’ moderate (18 km)

(Travel by car Kapsabet - Nairobi)

Tue, 09.08

Rest (in Kasarani for the official opening of the Training Camp for WCh with the minister of sport)

Wed, 10.08

1 hr 10’ moderate (18 km)

(Travel by car Nairobi – Kapsabet)

Thu, 11.08

a)1 hr moderate (16 km)

b)1 hr easy + 10x100m rec. 100m easy (16k) (32 km)

Fri, 12.08

20’ warm-up + Track (Chepkoilel) :

1000/2000/3000/2800/2800/2000/2000/1000 m in :

2’46”8 (2’29”) – 5’45”8 (3’02”) – 8’52”5 (2’55”) – 8’05”0 (6’10”) – 8’15”0 (6’18”) – 5’52”3 (6’07”) – 5’43”6 (3’08”) –2’47”9

Sat, 13.08

1 hr 25’ from moderate to fast (25 km)

Sun, 14.08

40’ easy + 40’ with diagonals (19 km)

Mon, 15.08

a)17’ warm-up (4.3 km) + Fartlek (Sergoil Road) :10 x 2’ fast (rec. 1’ moderate) (9.6 km in 30’) +3’ easy (570m) + 10 x 30” fast (rec. 30” moderate) (2980m in 10’)Total distance : 12.950 km in 43’ (average 3’19”)Total distance fast : 8.800 km in 25’ (average 2’50”)Total distance slow : 4.150 km in 18’ (average 4’20”) b)45’ from moderate to fast (13 km)

Tue, 16.08

45’ easy (11 km)

Wed, 17.08 (Special Block) :

a)10’ easy warm-up (2 km)

Moiben Road (2175m-2144m : downhill 31m) :

10 km in 32’45” (rest 4’)

Moiben Road (2144m-2206m : uphill 62m) :

15 km in 44’58” (average 2’59”8)

b)20’ warm-up (4.4 km) + Track (Chepkoilel) :

6 x 1600m in :4’29”8 (2’22”) – 4’35”5 (2’09”) – 4’28”7 (2’20”) – 4’30”8 (2’12”) – 4’34”4 (2’07”) – 4’25”3

Thu, 18.08

a)56' moderate (15 km)

b)55' easy (14 km)

Fri, 19.08

1 hr 05’ moderate + 30’ with diagonals + 30’ moderate

(2 hr 05’ continuous) (33 km)

Sat, 20.08 Rest

Sun, 21.08

2 hr 10’ moderate (37 km) (2280m – 2180m)

Mon, 22.08

a)1 hr moderate (16 km)

b)20’ easy + 20’ with diagonals (10 km)

Tue, 23.08

a)1 hr 10’ moderate (18 km)

b)50’ moderate (13 km)

Wed, 24.08

a)25’ easy + Fartlek (15 x 1’ fast / 1’ easy) (16 km)

b)1 hr including 20’ with diagonals (15 km)

Thu, 25.08

a)50’ easy + 15 x 80m sprint uphill (14 km)

b)40’ easy (10 km)

Fri, 26.08

20’ warm-up (4 km) – Moiben Road (2216-2138) :

22 km alternated in 1:07’52” (average : 3’05”)

01 km : 2’55” (- 11m) 2’55”

02 km : 2’55” (- 02m) 5’50”

03 km : 3’14” (- 08m) 9’04”

04 km : 2’55” (- 07m) 11’59”

05 km : 3’13” (- 00m) 15’12”

06 km : 2’52” (- 06m) 18’04”

07 km : 3’17” (+ 04m) 21’21”

08 km : 2’50” (- 05m) 24’11”

09 km : 3’17” (- 09m) 27’28”

10 km : 2’55” (- 09m) 30’23” 11 km : 3’13” (- 03m) 33’36”

12 km : 2’51” (- 04m) 36’27”

13 km : 3’25” (- 11m) 39’52”

14 km : 2’47” (- 04m) 42’18”

15 km : 3’17” (+ 06m) 46’12” 16 km : 2’50” (- 01m) 49’02”

17 km : 3’30” (- 00m) 52’32”

18 km : 2’50” (+ 03m) 55’22”

19 km : 3’33” (- 07m) 58’55”

20 km : 2’51” (- 00m) 1:01’46” 21 km : 3’14” (- 01m) 1:05’00”

22 km : 2’52” (- 02m) 1:07’52”

Total time 11 km fast : 31’28” (average : 2’51”6) - 37m

Total time 11 km slow : 36’06” (average : 3’16”9)

- 40m

Sat, 27.08

a)1 hr 20’ moderate (20 km)

b)1 hr easy (15 km)

Sun, 28.08

1 hr easy + 30’ diagonals (23 km)

Mon, 29.08

1 hr easy (15 km) (Flight to Nairobi)

Tue, 30.08 Rest (Flight to Daegu)

Wed, 31.08 Rest (Flight to Daegu)