Sage, Muffy, RunningArt, and others,
Thank you for contributing to make this one of the best threads I have seen pop up on LRC in a long time. I regularly post in the Road Racing and Training Thread as it is a very constructive, supportive community of runners of all ability levels. Sadly, there is little of that left on the message boards these days. This thread is a great reminder of what LRC could be.
I wanted to throw my hat in the ring regarding Canova training for non-2:2X runners. As it happens, I am a guy looking to run low- to mid-2:40s at Philly, and there are two other posters in the Road Racing and Training Thread aiming for sub-2:40 at Chicago who follow what I would call very Canova-inspired training. There also happens to be a guy shooting for the OTQ in Berlin this weekend, and an up-and-comer aiming for low-2:20s at Columbus who regularly post in that thread that also follow Canova-inspired training.
For the most part, everybody following a Canova plan has had a great cycle. No major injuries or setbacks. Everybody giving themselves proper recovery (3-6 days) after the bigger workouts, everybody for the most part hitting the same %s of goal MP for the same style workouts. Now obviously, the faster guys are putting in more miles (100-120mpw), while the 2:40s crew has been running about 70-85mpw, with some weeks in the high 90s.
I guess we will find out soon as everybody starts racing how adaptable Canova training is for a wider range of abilities than it seems either Muffy or Sage is recommending.
I think the important point to realize is that if you aren't at least a 2:2Xs runner, you have to scale down the volume of the workouts to your ability level. By that I mean, instead of doing crazy long sessions like 40k at 95% goal marathon pace, mid-pack guys like me might target 18-20mi at 90-95% goal marathon pace. Instead of 4 x 6k at 100% MP off 1k moderate recoveries (MP + :30/km), maybe substitute 4mi/3mi/2mi/1mi at 100% MP off 1mi moderate recoveries (MP + :45/mi).
What I have found to be interesting while following the faster guys' training is that I am at about 80% of their level. By that I mean, I do about 80% of their weekly and workout volume, my pace is about 80% of their paces, etc. But big picture, we are actually doing close to the same amount of overall time per week dedicated to running. The fast guys for example might do 10mi/5mi easy day doubles at 7:00/mi pace. I do 8mi/4mi easy day doubles at like 8:00-8:30/mi pace. When you do the math, they run about 70 minutes for the 10mi runs and about 35 minutes for the 5mi runs. I spend about 65-70 minutes for my 8mi runs and about 32-35 minutes for my 4mi runs. I think this is an important note that us mid-pack guys have to realize. We shouldn't have to work comparatively harder than the elite/sub-elite guys. I think the time on your feet factor really comes into play, and is important for the purposes both of training and recovery.
Finally, I wanted to address Muffy's comment that he didn't think it was as valuable for mid-pack guys to hit those supplementary paces between HMP and MP since we are not dealing with surges or contending for the win, we are in essence time-trialing and trying to run as efficiently as possible. From a tactical standpoint, I completely agree with you. We should be trying to run as even an effort as possible.
But for me, those supplementary paces have helped me really bridge the gap between 10K pace and MP, and made MP feel that much easier. For example, my interval workouts have progressed and will hopefully continue to progress along the following line (10 x 800m at 5:32/mi, 6 x 1mi at 5:43/mi, 4 x 2mi at 5:50/mi, 3 x 3mi at 5:58/mi, 2 x 4mi at 6:05/mi, 2 x 5mi at 6:10/mi). I will also do continuous tempos, like 6mi steady at 5:55-6:00/mi, or 7mi progression tempo from 6:15-->5:55/mi. These of course are in addition to the important types of long runs that Sage espouses (e.g., 18mi at 90-95% MP, 20mi as 10mi easy/5mi moderate/5mi MP, 18mi with 12mi MP in the middle, 16-20mi depletion runs, etc.). Progressing in that line and "converging" on goal MP mentally has been probably the most valuable part of this cycle for me, my first stab at Canova. This is in contrast to say, Daniels, where you spend a lot of time at T pace and M pace but not in between, or Hansons where you constantly hit strength pace and MP and moderate pace, but nothing really in between.
But as I said, I guess the proof will really be in the pudding when race day rolls around for everybody. Speaking of which, best of luck Muffy this weekend on getting your OTQ. The same goes for you Sage when your race(s) roll around. And if he is still following this thread, TheGarbageDisposal I will be tracking you on Sunday!