Gold Marathon Pace Intervals

Workout - Gold Marathon Pace Intervals

• 12min @ 6'30''/km
• 20s @ 4'00''/km
• 20s @ 4'00''/km
• 20s @ 4'00''/km
• 20s @ 4'00''/km
• 8 lots of:
  • 2min @ 5'00''/km
  • 2min rest
• 12min @ 7'00''/km

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Seth James DeMoor’s “Marathon Training Plans & CIM Registration Giveaway” is worth your time. This summary pulls out the actionable training ideas you can start using.

Key points

• Renato Canova’s philosophy centers on pace over distance: train at marathon pace (Gold Marathon Pace, roughly 95% of your goal marathon pace) instead of fixating on total mileage.
• His signature workout is a long run of 17-24 miles at Gold Marathon Pace to build speed endurance.
• Interval sessions scale from short fartleks to longer tempo intervals at or near Gold Marathon Pace.
• The video also has a giveaway for a free entry to the California International Marathon (CIM) on December 3, 2023.

Workout example (miles):

• Long run: 17-24 mi at Gold Marathon Pace (around 95% of goal marathon pace). Use later in your block to build sustained speed.
• Early-block interval: 8 x 2 min at Gold Marathon Pace with 2 min easy recovery jog between.
• Mid-block progression: 3 x 5 km (roughly 3.1 mi) or 3 x 10 km at Gold Marathon Pace, with 2-3 min rest between.
• Advanced interval: 4 x 10 km at Gold Marathon Pace with 2-3 min rest. Tough. Adjust reps and rest to your fitness.

Closing note Try these Canova-style workouts and dial in the paces in the Pacing app to your marathon goal.

References

• Marathon Training Plans & CIM Registration Giveaway - YouTube (YouTube Video)