Last fall I put together an article analyzing and "translating" the training schedules of Sylvia Kibet, Thomas Longosiwa, Silas Kiplagat, and Imane Merga before the 2011 World Championships, as posted here on LetsRun by Renato Canova. That article was quite popular, and fortunately I've just finished a second article and set of training schedules which analyzes and "translates" (into miles as well as percentage of race pace) the training schedules of Abel Kirui before the 2011 World Championships marathon (which he won) and Moses Mosop before the 2011 Boston Marathon (where he was 2nd in the second-fastest marathon ever as well as the fastest debut marathon ever). Renato Canova, of course, coaches both of these athletes and posted their training schedules here on LetsRun. You can find links to the schedules and detailed analysis of the workouts on my blog:
http://runningwritings.blogspot.com/2012/06/elite-marathoning-with-renato-canova.html
The schedules are all on .pdf files hosted on Google Docs (accessible via links on my blog post) for easy printing and viewing. Here's a brief summary of the important points:
—Consistency in training: easy to moderate running, twice a day for most days between workouts
—A focus on fast continuous running as opposed to long easy or moderate runs
—Long fast runs of 12.5-25mi at 85-95% of marathon pace at least once every two weeks, sometimes supplemented by broken up long fast runs or progression runs
—Long interval workouts every 2-3 weeks with repeats lasting from 1-5km. Recovery is often, but not always, 1km at an easy to moderate pace. The intervals from 1-2km tend to be 103% of marathon pace or faster, while the longer repeats of 3-5km tend to be at 95-101% of marathon pace
—Short fartleks of 1-2min at marathon pace with short recovery (or diagonals) every few weeks to break up the schedule, to prepare the body for surges in championships races, and to serve as a precursor for the fast alternating run.
—"Special block" workouts with TWO workouts in one day every 2-4 weeks if training is going well, usually consisting of a broken up or progressive long fast run and/or long intervals
—Recovery days before and after workouts proportional to the duration and intensity of the workout
—Two major workouts most weeks
—9-15mi of continuous running at 97-98% of marathon pace 3 weeks out from the marathon
—22-24km (13.5-15mi) alternating 1km fast (103%)/1km moderate-fast (89%) two weeks out
—15-20x1min fast fartlek 2 weeks out
—A focus on PERCENTAGES of race pace over physiologically relevant PACES
Here are the original threads:
http://www.letsrun.com/forum/flat_read.php?thread=4213844
http://www.letsrun.com/forum/flat_read.php?thread=4021862
Enjoy!