Canova's 3x7km Marathon Pace

Workout - Canova's 3x7km Marathon Pace

• 10min @ 5'30''/km
• 3 lots of:
  • 7.0km @ 3'47''/km
  • 4min rest
• 10min @ 6'00''/km

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Intro

A breakdown of SUB 2:40 MARATHON Training WEEK 13 - 3 x 7k CANOVA Workout + LONG RUN In The Mach 4 by The FOD Runner. The video has solid insights and is worth watching in full. Here’s how to adapt the workouts.

Key points

• Heart-rate-first training: trail runs mid-week, HR between 146-155 bpm so undulating terrain doesn’t spike intensity.
• Tuesday interval session: five 200 m repeats with ~45 s rest, aiming for ~1:40 per 200 m. See Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time for more.
• Canova workout: the week’s centerpiece, 3 x 7 km (~4.3 mi) at goal marathon pace. See Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them for the methodology.
• Saturday long run: 2.5 hours at 6:40 per mile (~10:44 per km), aerobic capacity without too much fatigue.
• Practical tips: use HR zones on uneven ground, keep loops short (~1 mi) for cleaner splits, and adapt paces to conditions.

Workout example

Canova 3 x 7 km (~4.3 mi) session:

1. Warm up 10-15 minutes easy. HR should settle around 140 bpm.
2. Repeat 1: 7 km (or 4.3 mi) at goal marathon pace. Focus on steady effort rather than a target time. See Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance for similar pacing principles.
3. 3-5 minutes recovery, easy jog or walk. HR around 130 bpm.
4. Repeat 2: same 7 km.
5. Another 3-5 minute recovery.
6. Repeat 3: final 7 km.
7. Cool down 10-15 minutes easy.

Tip: on hilly terrain, hold steady effort and let HR guide you, not the clock.

Long run (Saturday):

• 2.5 hours (~150 minutes).
• Target pace: 6:40 per mile (~10:44 per km).
• Easy, conversational pace on flat-to-gently-rolling terrain.

Closing note

Try these workouts and adjust paces to your HR zones via the Pacing app.