Running · Long run & ride
CANOVA FAST LONG RUN
28–38 km at 90–95% of marathon pace
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 prescribe long continuous runs at set percentages of marathon pace, lengthening in the marathon-specific phase. This is one in that spirit.
Sources
- Review and summary of Marathon Training - A Scientific Approach by Renato Canova — Running Writings, 2023
WHAT IT TRAINS
Marathon-specific endurance: long running just below race pace, with race fuelling.
WHO IT'S FOR
Experienced marathoners. Most runners should use the scaled version.
HOW TO DO IT
- 01Warm up 10 minutes easy.
- 02Run 28–38 km at about 90–95% of marathon pace — steady, just below race effort.
- 03Take on fuel as you would in the race.
- 04Cool down easily.
SCALED VERSION
18–24 km with the last 10 km at steady, just-below-marathon effort.
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 Fast Long Run
28–38 km at 90–95% of marathon pace · Inspired by Renato Canova. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/canova-fast-long-run
WARMUP10 min
easy
ACTIVE30.0 km
90–95% of marathon pace; just below race effort. Range: 28–38 km; practise race fuelling.
COOLDOWN10 min
easy
RELATED WORKOUTS
- RunningLong run & rideDifficulty 4 of 5 — Very hard
Kipchoge-Style Long Run
30–40 km on rolling terrain, easy start, strong finish
2 h 30Inspired by Eliud Kipchoge - RunningRace-specificDifficulty 5 of 5 — Elite
Canova 4 × 6K
4 × 6 km at marathon effort or slightly faster, 1 km moderate between
2 h 30Inspired by Renato CanovaElite · scaled version inside - RunningRace-specificDifficulty 5 of 5 — Elite
Canova Special Block (AM)
Two substantial workouts in one day — this is the AM half
2 hInspired by Renato CanovaElite · scaled version inside
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