Renato Canova explains training and success of last weeks marathoners

[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.

[adam]

CANOVA

SPECIAL TRAINING : is the training that DIRECTLY is joined with the SPECIFIC Training.

We have 2 branches of SPECIAL TRAINING :

a) Biomechanical support (type of strength connected with the event, and speed faster than 10% of the speed of the event)

b) Bioenergetic / Methabolic support (extension around the 90% of the speed of the event).

We can give some example of the SPECIAL speed for event :

800 (Athlete 1'44") : 28"/29" (200), 56"/58" (400), 1'10"/1'13" (500), 1'24" / 1'27" (600), 2'28" / 2'32" (1000), 5'20" / 5'30" (2000), Competitions of 1500m

1500 (Athlete 3'30") : 1' / 1'02" (400), 1'15" / 1'18" (500), 1'30" / 1'33" (600), 2'32" / 2'37" (1000), 5'20" / 5'30" (2000), 8'15" / 8'30" (3000), 4 km continuous in 11', competitions of 3000 / 5000m

5000 (Athlete 13') : 62" / 64" (400), 1'32" / 1'36" (600), 2'40" / 2'45" (1000), 5'30" / 5'40" (2000), 8'25" / 8'40" (3000), 8-12 km continuous run at 2'55" / km, competitions of Cross and 10000m

10000 (Athlete 26'40") : 64" / 66" (400), 2'45" / 2'50" (1000), 5'35" / 5'45" (2000), 8'30" / 8'45" (3000), 15 km continuous run at 3' > 2'55", competitions of cross and HM

HM (Athlete 60') : 2'50" / 2'55" (1000), 5'45" / 5'55" (2000), 8'45" / 8'55" (3000), 25 km continuous run at 3' /km, competitions of cross or pacing 25-30km in a Marathon

MARATHON (Athlete 2:05') : 2'42" / 2'45" (1000), 5'30" / 5'40" (2000), 8'20" / 8'35" (3000), 14'10" / 14'30" (5000), 20km continuous run at 2'55" / 3', 45-50 km continuous run at 3'20", competitions of 10000m / Cross / HM.


How is possible to see, FOR THE MARATHON SPECIAL TRAINING IS SOMETHING SHORTER AND FASTER THAN THE MARATHON.

For all the other events, is something Longer (as global volume) and slower than the Race Pace

[adam]

CANOVA

SPECIFIC TRAINING : is all the Training including speeds between 95 and 105% af the speed of the race. For a middle distance runner, SPECIFIC is TO RUN, and nothing else. When we speak about exercises, gym and other training of support, we speak about FUNDAMENTAL or SPECIAL TRAINING, useful for bettering the SPECIFIC.

Which are the specific speeds for events ?

800m (1'44") : 12"4 - 13"6 per 100m
1500m (3'30") : 13"3 - 14"7 per 100m
5000m (13') : 14"8 - 16"4 per 100m
10000m (26'40") : 15"2 - 16"8 per 100m
HM (59'47") : 16"2 - 17"8 per 100m
MAR (2:05') : 17" - 18"7 per 100m

If we have to give some example, for the different events, we can show some workouts as follows :

800m

- 2 sets of 5 x 300m in 39" (rec. 1' between tests, 4' between sets)
- 4 x 400 in 51" rec. 5' / 6'
- 3 x 600 in 1'17" rec. 6' / 8'
- 1000 in 2'17" + 400 in 51" + 200 in 24"5, rec. 8'

1500m

- 2 sets of 8 x 300m in 40" (rec. 45" between tests, 4' between sets)
- 8 x 400 in 56" rec. 2'
- 5 x 600 in 1'24" rec. 3' / 4'
- 3 x 1000 in 2'20" rec. 6' / 8'
- 2000 in 4'55" + 1000 in 2'22" + 600 in 1'24", rec. 6'

5000m

- 15 x 400 in 60" rec. 45"
- 10 x 600 in 1'30" / 1'32" rec. 1'30" / 2'
- 6 x 1000 in 2'32" / 2'36" rec. 2' / 3'
- 3 x 2000 in 5'15" / 5'20" rec. 3' / 4'
- 3000 in 8' + 2000 in 5'15" + 1000 in 2'32", rec. 5' / 6'

10000m

- 15 x 600 in 1'33" / 1'35" rec. 1'30"
- 10 x 1000 in 2'36" / 2'38" rec. 1'30" / 2'
- 4 x 2000 in 5'15" + 1 x 1000 in 2'30" rec. 4'
- 3000 in 8' + 2 x 2000 in 5'20" + 4 x 1000 in 2'38", rec. 3' between 3000 / 2000, 2' between 2000, 1'30" between 1000

HM

- 7 x 2000 in 5'35"/ 5'40" rec. 400m in 2'
- 5 x 3000 in 8'25" rec. 1000m in 3'15" / 3'20"
- 3 x 5000 in 14'15" rec. 1000m in 3'20"
- 15 km long continuous run at 102 % HMP
- 25 km long continuous run at 97% HMP

MARATHON

- 6 x 4000 in 11'40" rec. 1000m in 3'20" (29 km)
- 5 x 5000 in 14'40" rec. 1000m in 3'20" (29 km)
- 4 x 6000 in 17'40" rec. 1000m in 3'20" (27 km)
- 4 x 7000 in 21' rec. 1000m in 3'15" (23 km)
- 5 x 2000 in 5'40" inside a long run of 35 km at pace of 3'15"
- 25 km long continuous run at 102% of MP
- 30 km long continuous run at MP
- 35 km long continuous run at 97% of MP
- 40 km long continuous run at 92% of MP

[adam]

CANOVA

How is possible to understand, the global volume of SPECIFIC TRAINING for session is HIGHER than the distance of the event in 800m, 1500m, 5000m, is about the same distance in 10,000m, and is generally shorter than the distance in HM and MARATHON.

So, if we have 4 different phylosophies of training for different periods (using a MACROCYCLE of 6 months, for example, that can divide Indoor and Outdoor season, or, in case of Marathon, Spring and Autumn Marathon), we have MESOCYCLES having different percentages of volume and intensity.

a) INTRODUCTIVE PERIOD : Is about 3 weeks long, at the beginning of the preparation. In this period, the goal is to build up the general fitness at high level, using seeral means of training : Long Run for increasing the Aerobic Resistance, Gym for strengthening, Short Sprint uphill for increasing the ability in recruitment, Technique for increasing the running ability. With different percentage, this is the goal for every athlete, from 800m to Marathon.

b) FUNDAMENTAL PERIOD : Can last about 2 months, and is the most important part of the preparation. During this period, we reach the MAX volume of km, with growing intensity.

When we look at short events (800-1500), this period is used for a strong increase of AEROBIC POWER, and of STRENGTH ENDURANCE. There is not yet high speed, but the extension is important. So, it's better to maintain the same speed trying to extend the distance (for example, starting with 62" for 400m we move to 1'33" for 600 and 2'04" for 800 and 2'35" for 1000m)or the number of repetitions (from 8 x 400 in 62" rec. 2' to 12 x 400 in 62" rec. 2') or to reduce the recovery (from 8 x 400 in 62" rec. 2' to 8 x 400 in 62" rec. 1'). WE ARE NOT INTERESTED IN RUNNING FASTER

When we look at middle events (5000-10000m), this period is used for a QUALIFICATION of the long run, moving from AEROBIC ENDURANCE to AEROBIC POWER. So, during the first part of the period WE INCREASE THE DISTANCE AND THE GLOBAL VOLUME, during the second part WE MAINTAIN THE DISTANCE AND THE VOLUME AND INCREASE THE SPEED.

When we look at HM and MARATHON, we have the same goal of 5000/10000m. During this period, these specialists can train together.

So, THE PERIOD IS FOR BUILDING VOLUME AT LOWER INTENSITY FOR TRACK RUNNERS, AND HIGHER INTENSITY WITH NOT VERY HIGH VOLUME (compared with the distance of the race)FOR THE HM AND MARATHON RUNNERS

[adam]

CANOVA

SPECIAL PERIOD : it lasts about 2 months, gradually moving from the FUNDAMENTAL. These periods or MESOCYCLES are not clearly defined : training can evolve in direction of the speed of the different events, trying to maintain the volume.

In this period, we have again 2 kinds of support for the SPECIFIC period :

a) Biomechanical : training of strength becomes more specific, increasing the intensity and reducing volume in the case of short distances, extending duration at the same intensity of before in case of HM and Marathon.

b) Metabolic : the speed of training approach the Specific speed in the short distances, reaching level of 95% (in case of ENDURANCE), or faster than 105% (Full Speed Training). The training of Over Speed can be considered part of Special Period, being the support for going in the SPECIFIC SPEED ENDURANCE TRAINING.

The difference between the short distances and the long distances is that, looking at the short, we work with very high speed in short distance with long recovery, or with intervals with a global volume of 4km - 6km, at 92-95% of the Speed of the Race, with short intervals.

Looking at the long distances, we work with speed of 102-105% with a volume of 10-12 km (10000m), 12-15 km (HM), and 20-30 km (Marathon). We speak,in this case, about intervals. Different is the situation for Long Continuous Run.

We must build a funnel, where the intensity must be extended, and the extension must become faster.

_______
_______
________
________
__________
__________
________
________
_______
_______

At the end of the funnel, we have the SPECIFIC PERIOD, for reaching the SPECIFIC SHAPE.

[Dallen]

this guy need to write a book. I'll but it. There are a shortage of good running books out there.

[adam]

CANOVA

I want to precise that Lel and Cheruiyot are not my runners, but are, like Kibet and Kwambai, with Claudio Berardelli. When we speak of Claudio, we speak also of dr. Gabriele Rosa, that is the "mentor"of Claudio, giving him the first phylosophy about a correct methodology of training. Rosa was the first giving to Kenyans runners the correct idea about marathon training.

Now, we try to understand WHY for some athlete volume is a must, for some other not.

But, before going to analyse different situations,and to answer to many questions, let me finish to explain what we do during the SPECIFIC PERIOD.

In this pereiod, we INCREASE THE SPECIFIC VOLUME, in 2 directions :

a) WE RUN MORE REPETITIONS AT THE SPEED OF THE RACE (if we use the same distance)

b) WE EXTEND THE LENGTH OF THE REPETITIONS AT THE SAME SPEED.

This is what we do for EVERY event of endurance.

For example, if for an 800m runner (1'44") we were able to do 5 x 600m in 50" rec. 5', we try to add another 400 (6 x 400), or we try to EXTEND the distance, running (always with the same recovery of 5') 4 x 500 in 63".

For a Marathon runner, THE LONG FAST RUN (the final 2 times before the race) BECOME LONGER (34 - 38 km), THE SPECIFIC MARATHON SPEED ENDURANCE also becomes longer (for ex., 4 x 5000m with 1 km at 3'30" recovery become 5 x 5000, replacing one long run, because are 29 km), AND THE MODULATION GROWS.

You must remember that we NEED QUALITY, and it's possible to develop it ONLY IF THE ATHLETE IS NOT TOO TIRED.

So, while during Fundamental Period we continue to have high mileage for every day (so never the athlete run very fast, but never runs very slow), and during the Special Period we have already the right speed for th race but not yet with high volume, during the SPECIFIC PERIOD we have to do very easy training the 2 days before the SPECIFIC TRAINING, and we must recovery very well for the next 2 days.

I personally use, once every 3-4 weeks, a SPECIAL BLOCK (during the SPECIAL PERIOD) or a SPECIFIC BLOCK (during the specific period). Later I explain what they are.

So, THE PHYLOSOPHY FOR EVERY EVENT IS TO ENHANCE THE VOLUME OF SPECIFIC TRAINING, and the other type of training (Special and Fundamental) have the task to allow the athlete to do it.

The final question is :

HOW MUCH SUPPORT, and WHICH KIND OF SUPPORT, we need in order to reach that goal ?

When we speak about MILEAGE, we speak about something generic, that has very little influence in the real training. Mileage, without speaking about SPEED OF THE MILEAGE, is something useless.

Really, somebody can suppose that, for an athlete able running 42 km under 3' / km, RUNNING AT A SPEED OF 6:00 per Mile can be a useful training ? (bold added)

Easy means at the pace of Regeneration. When we speak about regeneration, we must also remember that running too slow means to remain more long time in contact with the ground, losing muscolar tension and increasing the eccentric contraction when you have to absorbe the impact with the ground. That's the reason because, normally, top athletes prefer regenerate running at 3'50" / 4' per km than at 5' : under the point of view of ORGANIC FATIGUE, there is no difference, but about the biomechanical of the action, the athletes feel more comfortable running a little bit faster.

[adam]

Also advice for 800-1500m runners and those recovering from injury...major hill emphasis...


Hills, hills, hills. A runner recovering from an injury needs to build his biomechanical muscles up. You can do this by running hills. I recommend for the first week. 3-4 mile steady run followed by some hard hill sessions.

Big 800/1500 runners should be doing hills every day. 10x20 second hill sprints twice a week and 40x100 meter hill jogs once a week. It is critical that these 800 runners get the hills in.

As far as general conditioning runs. An 800/1500 runner would need to run at least 16 miles per run to get into top shape.

Yes, the lower mileage runners do it daily, but they will never be as good as the high-mileage runners.

[Sasha Pachev]

Adam:

Thanks for posting it. One thing about Canova I like - he really understands running, he does not just take runners with high Quality X, train them using some standard method, and get them to a 2:10 marathon or 28:00 10 K. Kenyans run that just off childhood base, that would not be too impressive as far as the coaching success is concerned. Instead he is constantly searching for a better way. That is why he is able to mass-produce sub-2:07 marathoners and sub-27:00 10 K runners.

I also liked his "no stupid secret" phrase. That goes along with the blog philosophy - we make our training public, every day of it, no stupid secrets!

Note that everything he is talking about assumes you have had several years of solid base aerobic conditioning, which is a given for most of his athletes. 99% of your marathon crowd in the US does not. That is why it is so easy to finish in the top 1% if you do.