How Can Canova Special Blocks Improve Endurance?? ( Explained ) | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of How Can Canova Special Blocks Improve Endurance?? ( Explained ) from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Special blocks are two‑session days (morning + evening) used in the final 10 weeks of a marathon build to stretch speed‑endurance.
Two main formats: Endurance block (long, steady marathon‑pace work) and Mixed block (marathon‑pace plus track‑speed work).
The goal is to run at a percentage of your goal marathon pace (e.g., 90 % effort in the morning, 100 % marathon‑pace in the evening) while keeping the body well‑rested and fueling mainly with water/vegetables for fat‑adaptation.
Keep easy days after a special‑block day to allow recovery.

Workout Example (Mixed Special Block – runner‑friendly version):

Morning – 5 mi (≈8 km) at ~90 % of your goal marathon pace.
5‑minute easy (static) rest.
Morning continuation – 5 mi at full marathon pace (100 %).
Evening – 5 mi at ~90 % marathon pace.
5‑minute easy rest.
Evening speed – track intervals (e.g., 6 × 400 m) aiming for lap times of 65–70 seconds; stop the set when you can no longer hit the target split. Total: ~20 mi (≈32 km) of quality work, scaled down from elite 50 km days.

Practical Tips:

Build a base of 10–11 double‑threshold days before trying a special block.
Alternate weeks: one double‑threshold day (≈20 mi) followed by a mixed special block week (≈20 mi) to keep volume steady.
Keep nutrition simple between sessions – water and vegetables help train fat‑oxidation.
Adjust distances to match your current mileage; the structure (morning + evening) is the key, not the exact km.

Closing Note: Give the mixed special block a try this week, tweaking the paces to fit your own goal marathon speed in the Pacing app. You’ll feel stronger, faster, and more confident heading toward race day – and you can always customize the workout to suit your training level!