Skip to content
FIT FILE FORGE
Get started

RunRace-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 under the steps.
Time
≈2h32
Hard
≈1:43:54
in zones 4–5
Difficulty
EliteDifficulty 5 of 5 — Elite
Elite · scaled option below
Inspired by
Renato Canova

What we typed

Warm up 15 min easy. 4 × (6 km at marathon effort or slightly faster, 1 km just slower than marathon effort, not a jog). Cool down 10 min easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

4 steps

Warm up

easy

15 minZ2
4×6 km

Rep

marathon effort or slightly faster

6 kmZ4

Jog

just slower than marathon effort, not a jog

1 kmZ1

Cool down

easy

10 minZ1

Targets

Set by race effort. Your paces follow from your threshold pace — about what you could race for an hour.

Marathon effort or faster

Save it and race efforts become your own paces, from your profile or your Garmin training. Without them every rep keeps its effort cue.

Scaled version

3 × 3 km at marathon effort with 1 km moderate between.

Build the scaled version in Forge

About this session

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.

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.

Sources 1
  1. Review and summary of Marathon Training - A Scientific Approach by Renato Canova — Running Writings, 2023

I've been using the AI Training Coach from day 1 for marathon prep and have found it to be a huge step up from ChatGPT/Gemini — I couldn't be happier.

Dave F.Marathon athlete

Related workouts

NOT HERE? DESCRIBE IT.

Describe it and it's built for your Garmin — your coach can plan the weeks around it.

Open ForgePlan a block with your coach

Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.