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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 under the steps.
Time
≈2h45
Difficulty
EliteDifficulty 5 of 5 — Elite
Elite · scaled option below
Inspired by
Renato Canova

What we typed

Warm up 10 min easy. 30 km steady at about 90–95% of marathon pace, just below race effort (note: 28–38 km; practise race fuelling). 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

3 steps

Warm up

easy

10 minZ2

Run

90–95% of marathon pace; just below race effort. Range: 28–38 km; practise race fuelling.

30 kmZ3

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.

90–95% of marathon pace

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

18–24 km with the last 10 km at steady, just-below-marathon effort.

Build the scaled version in Forge

About this session

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.

What it trains

Marathon-specific endurance: long running just below race pace, with race fueling.

Who it's for

Experienced marathoners. Most runners should use 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

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