Massive Marathon Canova Ladder

Workout - Massive Marathon Canova Ladder

• 10min @ 8'00''/mi
• 6.0km @ 6'10''/mi
• 5.0km @ 6'08''/mi
• 4.0km @ 6'06''/mi
• 3.0km @ 6'04''/mi
• 2.0km @ 6'02''/mi
• 1.0km @ 5'58''/mi
• 10min @ 8'20''/mi

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Intro: a summary of SUB 2:40 MARATHON Training WEEK 16 - MASSIVE CANOVA Workout / Intervals / LONG RUN from The FOD Runner. The full video has the details. Here’s the condensed version so you can run the workouts now.

Key points:

• Training focus: progressive overload via a long Canova ladder (6k -> 5k -> 4k -> 3k -> 2k -> 1k) at marathon pace, a critical-velocity interval session (3-2-1 min repeats), and a two-hour progressive long run.
• Pacing: start the ladder at around 6:10/mi, drop ~2 sec/mi per shorter segment, finishing the 1k around 5:58/mi. For intervals, 5:20/mi on 3-min, 5:10/mi on 2 min, 5:00/mi on 1 min, with 90-sec jogs between.
• Heart rate: Monday’s run is relaxed at ~140 bpm for a steady 1-hour effort.
• Long run: 2 hours in three 30-min segments stepping down from 7:15/mi to 6:50/mi to 6:35/mi, finishing at 6:20/mi.

Workout example:

1. Canova ladder (Thursday):
   • 6k at ~6:10/mi
   • 5k at ~6:08/mi
   • 4k at ~6:06/mi
   • 3k at ~6:04/mi
   • 2k at ~6:02/mi
   • 1k at ~5:58/mi Each segment ~2 sec/mi faster than the last.
2. Critical-velocity intervals (Tuesday):
   • 3 min at 5:20/mi, 2 min at 5:10/mi, 1 min at 5:00/mi
   • 90 sec easy jog between efforts
   • Three rounds of the 3-2-1 pattern (nine intervals total).
3. Progressive long run (Saturday):
   • 0-30 min at 7:15/mi
   • 30-60 min at 6:50/mi
   • 60-90 min at 6:35/mi
   • 90-120 min at 6:20/mi (~18 miles total).

Closing note: try these and adjust paces to your fitness. Log everything in the Pacing app.

References

• SUB 2:40 MARATHON Training WEEK 16 - MASSIVE CANOVA Workout / Intervals / LONG RUN | FOD Runner - YouTube (YouTube Video)