Renato Canova explains training and success of last weeks marathoners

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adam:
figured I'd post what he has been posting on Letsrun.com and weed out the trash.

Renato Canova is one of the best coaches in the world...this last weekend the first/second place runners in the Rotterdam marathon both finished 2:04:27 (one even had a previous PR in the 2:07's). In the Paris marathon there were 6(!) under 2:07 and 11 under 2:09. Amazing stuff.

adam:
CANOVA

After the historical Sunday that changed the Marathon in the World, I like to speak about the young Italian coach of both the athletes at 2:04:27 (Duncan Kibet and James Kwambai). Claudio Berardelli is a very young (27 years), motivated and humble person. He's doctor in Science of the Movement, and from about 3 years works in Kenya.
Looking at the results of his athletes, at the moment he can be considered the coach number 1 in the World in Middle and long distances.

His Marathon runners are, apart Kibet and Kwambai, Martin Lel, Robert Cheruiyot, Evans Cheruiyot, the number 3 in Paris yesterday, the winner of Rome in 2:07:17 and many others about 2:08.

On track,he's the coach of the Olympic Champion of 1500m W (Nancy Lagat), of the World Champions of 800m M-W (Alfred Kirwa and Janet Jepkosgei), and of the new Matthew Kisorio, second behind Mosop in Kenyan CC Trials.

We share without any stupid secret our experiences in training. If I teached something to him, I learnt a lot from his new experiences. We have to learn from the athletes, discovering every time new possibilities in training, due to the different talent and the different physiology of everybody.

So, we are now trying to better understand the connection between volume and intensity, because Kibet and Kwambai have a training of high quality with little volume (130-140 km per week), many times running only once per day. But, at the same time, Martin Lel and Robert Cheruiyot have a training of high volume.

I will explain, step by step, what we are trying to understand and to analyse.

adam:
CANOVA

When we speak about Middle and Long Distances, from 800m to Marathon, we always must remember that are event of extension. Better, events of SPECIFIC EXTENSION.

We can classify the type of training we have to use in very simple way, looking at the speed, the duration and the goals :

1) REGENERATION, with the goal to better and faster recover the real training

2) FUNDAMENTAL, having the goal to create the aerobic base for putting in training workouts of higher intensity

3) SPECIAL, being the DIRECT SUPPORT of the Specific Training

4) SPECIFIC, that HAS DIRECT INFLUENCE on the performance

The problem for every athlete is :

HOW IS IT POSSIBLE TO BETTER SUPPORT THE SPECIFIC TRAINING, and the percentage of it inside the global volume we use.

adam:
CANOVA:

REGENERATION : has the goal to better and faster recover the effects of fatigue after tough training. If the normal basic level of lactate in an athlete is 1.2 / 1.5 mml/l, after a hard workouts (expecially in the lactic zone) the level remains higher for 2-3 days, if the athlete goes to rest. Instead, after an EASY RUN, he is able to remove the residual lactate, and his lactic level can decrease under 1.0 mml/l, with a feeling of wellbeing.

For every event we have different speeds of REGENERATION, but normally the right speed is about 60-70 % of the speed of the Threshold. So, in case of a top Marathon runner, having a Threshold about 2:48 per km, we can speak of Regeneration when he runs slower than 3'40" / 3'45". In this case, 3'45" or 5' have the same effect, but many times running too slowly provokes mechanical problems.
Instead, for a good 800m runner (1'44") coming from 400m, and having a Threshold of 18 km/h (3'20" per km), Rigeneration is running slower than 4'10" / 4'20", but, because the biomechanical difference between the speed of the race (13" every 100m) and the speed of regeneration is very evident, sometimes is better to use other systems (pool, sauna or other situations not involving wrong running technique).

adam:
CANOVA:

FUNDAMENTAL : We call this BASIC AEROBIC TRAINING. The goal is to be the support for evefry workout of higher intensity.

800m :
Duration 20' - 40'.
Speed : 1,4 - 1,5 slower than the Race Pace (RP)
Examples : Athlete 1'44" (RP 13" per 100m) : 18"2 - 19"5 per 100m (3'02" - 3'15" / km)
Athlete 2' (RP 15") : 21" - 22"5 (3'30" - 3'45")

1500m :
Duration 30' - 50'
Speed : 1,3 - 1,4 slower than RP
Examples : AT 3'30" (RP 14") : 18"2 - 19"6 (3'02" - 3'16")
AT 4' (RP 16") : 20"8 - 22"4 (3'28" - 3'44")

5000m :
Duration 45' - 1:10
Speed : 1,15 - 1,25 slower than RP
Examples : AT 13' (RP 15"6) : 17"9 - 19"5 (2'59" - 3'15")
AT 15' (RP 18") : 20"7 - 22"5 (3'27" - 3'45")

10000m :
Duration 1 hr - 1 hr30'
Speed : 1,15 - 1,25 slower than RP
Examples : AT 26'40" (RP 16") : 18"4 - 20" (3'04" -3'20")
AT 32' (RP 19"2) : 22" - 24" (3'40" - 4')

HM :
Duration 1 hr 20' - 1 hr 40'
Speed : 1,15 - 1,25 slower than RP
Examples : AT 59'47" (RP 17"):19"5 - 21"2 (3'15" - 3'32")
AT 1:10:40 (RP 20") : 23" - 25" (3'50" - 4'10")

MARATHON :
Duration 1 hr 45' - 2 hr 30'
Speed : 1,1 - 1,2 slower than RP
Examples : AT 2:05'(RP 17"7): 19"5 - 21"2 (3'15" - 3'32")
AT 2:49' (RP 24") : 26"4 - 28"8 (4'24" - 4'48")

How is possible to see, the speed of 800-1500 are the same, the speed of 5000 and 10000 are very close, and the speed for HM and MAR are the same. This means that, with a correct methodology, WE CAN HAVE A STRATEGY FOR MOVING IN TWO YEARS FROM ONE DISTANCE TO THE LONGER USING THE SAME SPEED BUT EXTENDING THE DURATION.

The BASIC AEROBIC MILEAGE is the first step for building up the ENDURANCE. We need to increase it during the first 3-5 years of career, after is no more so important.

The next step regards the SPECIAL ENDURANCE.

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