Canova Special Block: Speed-Endurance

Workout - Canova Special Block: Speed-Endurance

• 12min @ 6'00''/km
• 8.0km @ 5'00''/km
• 5min rest
• 8.0km @ 5'30''/km
• 10min @ 6'00''/km
• 10min @ 6'00''/km
• 8.0km @ 5'00''/km
• 5min rest
• 6 lots of:
  • 400m @ 4'00''/km
• 15min @ 6'00''/km

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Here’s a quick rundown of How Can Canova Special Blocks Improve Endurance?? ( Explained ) from The FOD Runner. The full video goes deep on the methodology. The main takeaways are below so you can run this workout this week. Watch the full video for the complete breakdown.

Key points:

• Special blocks are two-session days (morning + evening) used in the final 10 weeks of marathon training to build speed-endurance.
• Two main approaches: endurance block (longer, steady marathon-pace running) and mixed block (marathon-pace work combined with track-speed sessions).
• The idea is to run at specific percentages of goal marathon pace, 90% effort in the morning, 100% at marathon pace in the evening, while staying well-rested and eating simply (water and vegetables) to train fat adaptation.
• Schedule an easy day after a special-block day to recover.

Workout example (mixed special block, runner-friendly version):

1. Morning: 5 mi (≈8 km) at roughly 90% of goal marathon pace.
2. 5-minute easy (static) rest.
3. Morning continuation: 5 mi at full marathon pace (100%).
4. Evening: 5 mi at around 90% marathon pace.
5. 5-minute easy rest.
6. Evening speed: track repeats (e.g., 6 × 400 m) with target splits of 65 to 70 seconds. Stop when you can no longer hold the pace.

Total: roughly 20 mi (≈32 km) of quality running, adapted from the elite 50 km versions.

Practical tips:

• First, build a base of 10 to 11 double-threshold days before adding a special block.
• Alternate weeks: one week with a double-threshold day (about 20 mi), the next with the mixed special block (similar mileage) to keep weekly volume consistent.
• Between sessions, eat simple foods. Water and vegetables help train the aerobic system to rely on fat.
• Scale distances to your current training load. The framework (morning and evening sessions) is what matters.

Closing note: try the mixed special block this week. Set paces according to your goal marathon speed in the Pacing app, and adjust to fit where you are now.

References

• How Can Canova Special Blocks Improve Endurance?? ( Explained ) | FOD Runner - YouTube (YouTube Video)