Running · Race-specific
CANOVA 4 × 6K
4 × 6 km at marathon effort or slightly faster, 1 km moderate between
Elite session. As written this is for very experienced, high-volume athletes. Most people should start with the scaled version below.
THE STORY
Canova and Arcelli's marathon book gives 4 × 6 km a little faster than marathon pace, with 1 km recoveries run just slower than marathon pace, as an example of long marathon-specific repeats.
Sources
- Review and summary of Marathon Training - A Scientific Approach by Renato Canova — Running Writings, 2023
WHAT IT TRAINS
Marathon pace at huge volume, with 'recoveries' that keep you running.
WHO IT'S FOR
Elite and very experienced marathoners. Everyone else should run the scaled version.
HOW TO DO IT
- 01Warm up 15–20 minutes easy.
- 024 × 6 km at marathon effort or slightly faster.
- 03Between reps, run 1 km just slower than marathon effort — not a jog.
- 04Cool down 10 minutes.
SCALED VERSION
3 × 3 km at marathon effort with 1 km moderate between.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every rep carries an effort cue — 5K effort, threshold, easy — so it works at any fitness. Your watch shows the cue on each step. Want exact paces? Save your threshold pace or a recent race in Settings and tap Tailor to my paces.
THE WORKOUT, STEP BY STEP
RUNNING
Canova 4 × 6K
4 × 6 km at marathon effort or slightly faster, 1 km moderate between · Inspired by Renato Canova. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/canova-4x6k
WARMUP15 min
easy
INTERVAL6.0 km
marathon effort or slightly faster
RECOVERY1.0 km
just slower than marathon effort, not a jog
COOLDOWN10 min
easy
RELATED WORKOUTS
- RunningRace-specificDifficulty 5 of 5 — Elite
Canova Alternating Kilometres
10–12 × (1 km fast / 1 km steady), no stopping
1 h 30Inspired by Renato Canova - RunningLong run & rideDifficulty 5 of 5 — Elite
Canova Fast Long Run
28–38 km at 90–95% of marathon pace
2 h 30Inspired by Renato CanovaElite · scaled version inside - RunningThresholdDifficulty 3 of 5 — Hard
2 × 20 min Threshold
2 × 20 min at threshold, 2–4 min easy
1 h 15
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