Running · Race-specific
CANOVA SPECIAL BLOCK (AM)
Two substantial workouts in one day — this is the AM half
Elite session. As written this is for very experienced, high-volume athletes. Most people should start with the scaled version below.
THE STORY
Renato Canova's 'special blocks' are days with two workouts — one in the morning, one in the afternoon — with each segment set as a percentage of marathon pace. This page carries a representative morning session. For elite marathoners only.
Sources
- Review and summary of Marathon Training - A Scientific Approach by Renato Canova — Running Writings, 2023
- Renato Canova's "Special Block" Explained — Sweat Elite
WHAT IT TRAINS
Marathon-specific volume at pace in a fatigued, glycogen-depleted state — a simulation of the last 15 km of the race.
WHO IT'S FOR
Elite marathoners only, under a coach, a few times per build. Everyone else: the scaled version.
HOW TO DO IT
- 01Morning: warm up, 10 km at marathon effort, then 5 × 1 km slightly faster with 1 km moderate between, cool down.
- 02Refuel.
- 03Afternoon: warm up, 10 × 1 km at marathon-to-half-marathon effort with 1 minute's rest, cool down.
SCALED VERSION
Do only the morning session as 6 km at marathon effort, then 3 × 1 km slightly faster 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 Special Block (AM)
Two substantial workouts in one day — this is the AM half · Inspired by Renato Canova. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/canova-special-block
WARMUP15 min
Easy
ACTIVE10.0 km
Marathon effort
INTERVAL1.0 km
Slightly faster than marathon effort
RECOVERY1.0 km
Moderate
COOLDOWN10 min
Easy
RELATED WORKOUTS
- 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 - 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 - RunningThresholdDifficulty 5 of 5 — Elite
Norwegian Double Threshold Day
AM: 5 × 2 km controlled · PM: 25 × 400 m — this is the AM half
1 h 10Inspired by Ingebrigtsen brothersElite · scaled version inside
NOT HERE? DESCRIBE IT.
Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.
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