SUB 2:40 MARATHON Training WEEK 16 - MASSIVE CANOVA Workout / Intervals / LONG RUN | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of SUB 2:40 MARATHON Training WEEK 16 – MASSIVE CANOVA Workout / Intervals / LONG RUN 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:

Training focus: progressive overload – a long Canova ladder (6 k → 5 k → 4 k → 3 k → 2 k → 1 k) at marathon pace, a critical‑velocity interval set (3‑2‑1 min repeats), and a two‑hour progressive long run.
Pacing strategy: start the ladder at ~6:10 min/mi and drop ~2 sec per mile each shorter segment, aiming to finish the 1 k in the 5‑second‑per‑mile range. Intervals use 5:20 min/mi for 3 min, 5:10 min/mi for 2 min, 5:00 min/mi for 1 min, with 90‑sec jogs between.
Heart‑rate guidance: moderate Monday – keep HR around 140 bpm for a steady 1‑hour run.
Long‑run structure: 2‑hour progressive run broken into three 30‑min blocks: 7:15 min/mi, then 6:50 min/mi, then 6:35 min/mi, finishing at 6:20 min/mi.

Workout Example:

Canova Ladder (Thursday) –
- 6 k @ ~6:10 /mi
- 5 k @ ~6:08 /mi
- 4 k @ ~6:06 /mi
- 3 k @ ~6:04 /mi
- 2 k @ ~6:02 /mi
- 1 k @ ~5:58 /mi Goal: each segment ~2 sec faster per mile than the previous.
Critical‑Velocity Intervals (Tuesday) –
- 3 min @ 5:20 /mi, 2 min @ 5:10 /mi, 1 min @ 5:00 /mi
- 90 sec easy jog between each effort
- Repeat the 3‑2‑1 pattern 3 times (total 9 intervals).
Progressive Long Run (Saturday) –
- 0–30 min @ 7:15 /mi
- 30–60 min @ 6:50 /mi
- 60–90 min @ 6:35 /mi
- 90–120 min @ 6:20 /mi (≈18 mi total).

Closing Note: Give these sessions a go, tweak the paces to match your own thresholds, and track the effort in the Pacing app. Have fun, stay consistent, and keep pushing toward that sub‑2:40 marathon goal! 