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 your quick rundown of How Can Canova Special Blocks Improve Endurance?? ( Explained ) from The FOD Runner. The full video goes deep on the methodology, but we’ve extracted the main takeaways so you can run this workout this week. Head over to the video for the complete breakdown.

Key Points:

• Special blocks are two‑session days (morning + evening) that fit into the final 10 weeks of marathon training to expand your 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 your 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 adapt your body to burning fat.
• Schedule an easy day following a special‑block day to allow your system to bounce back.

Workout Example (Mixed Special Block – runner‑friendly version):

1. Morning – 5 mi (≈8 km) at roughly 90% of your goal marathon pace.
2. 5‑minute easy (static) rest.
3. Morning continuation – 5 mi at your 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 lap splits of 65–70 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, establish a base of 10–11 double‑threshold days before introducing a special block.
• Organize your calendar in alternating patterns: one week with a double‑threshold day (about 20 mi) followed by a week with the mixed special block (similar mileage) to keep weekly volume consistent.
• Between sessions, eat simple foods—water and vegetables help train your aerobic system to rely on fat.
• Scale the distances to your current training load; the framework (morning and evening sessions) is what matters, not the exact distances.

Closing Note: Test out the mixed special block this week, setting the paces according to your goal marathon speed using your Pacing app. By race day, you’ll feel sharper, more capable, and far more assured—and you’re always free to adjust the workout to fit where you are right now.

References

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