Collection

Canova Marathon Workouts

Long, fast and specific: marathon work from Renato Canova and Enrico Arcelli's book — alternating kilometers, 4 × 6 km, fast long runs and a special-block morning — alongside Yasso 800s, Kipchoge's 8 × 1,600 m and long run, and a 6-to-1 km cutdown. Each session is set relative to marathon effort, so it scales to your goal.

8 workoutsRunningFree

The sessions

RunRace-specificDifficulty 3 of 5 — Hard
Yasso 800s
Up to 10 × 800 m, equal-time jog recovery
Run≈1h35Inspired by Bart Yasso
RunRace-specificDifficulty 5 of 5 — Elite
Kipchoge 8 × 1600
8 × 1600 m at marathon effort or quicker, ~2 min rest
Run≈1h36Inspired by Eliud Kipchoge
RunLong run & rideDifficulty 4 of 5 — Very hard
Kipchoge-Style Long Run
30–40 km on rolling terrain, easy start, strong finish
Run≈2h34Inspired by Eliud Kipchoge
RunRace-specificDifficulty 5 of 5 — Elite
Canova Alternating Kilometers
10–12 × (1 km fast / 1 km steady), no stopping
Run≈1h57Inspired by Renato Canova
RunRace-specificEliteDifficulty 5 of 5 — Elite
Canova 4 × 6K
4 × 6 km at marathon effort or slightly faster, 1 km moderate between
Run≈2h32Inspired by Renato Canova
RunRace-specificEliteDifficulty 5 of 5 — Elite
6-5-4-3-2-1K Cutdown
6·5·4·3·2·1 km, each faster, 1 km moderate between
Run≈2h35
RunLong run & rideEliteDifficulty 5 of 5 — Elite
Canova Fast Long Run
28–38 km at 90–95% of marathon pace
Run≈2h45Inspired by Renato Canova
RunRace-specificEliteDifficulty 5 of 5 — Elite
Canova Special Block (AM)
Two substantial workouts in one day — this is the AM half
Run≈2h04Inspired by Renato Canova

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