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

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/gold-marathon-pace-intervals-b1519311

Don’t have the app? Copy the reference above,
to import the workout after you install it.

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

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 fartlek work to longer tempo intervals, performed at or near Gold Marathon Pace.
• The video also features a giveaway for a free entry to the California International Marathon (CIM) on December 3, 2023—share your story for a chance to win.

Workout Example (all distances in miles)

• Long Run: 17–24 mi at Gold Marathon Pace (around 95% of your goal marathon pace). Use this later in your training block to build sustained speed.
• Early-Block Interval: 8 × 2 min repeats at Gold Marathon Pace with 2 min easy recovery jog between repeats.
• Mid-Block Progression: 3 × 5 km (roughly 3.1 mi) or 3 × 10 km intervals at Gold Marathon Pace, resting 2–3 min between repeats.
• Advanced Interval: 4 × 10 km at Gold Marathon Pace with 2–3 min rest (quite demanding). Adjust the number of repeats and rest periods to match your current fitness.

Closing Note Try out these Canova-style workouts and dial in your paces with the Pacing app to match your marathon goal. Good luck with the CIM giveaway—see you at the finish line! 🎉

References

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