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: Here’s a summary of SUB 2:40 MARATHON Training WEEK 16 – MASSIVE CANOVA Workout / Intervals / LONG RUN from The FOD Runner. The full video has all the details—we’ve condensed the key elements you can implement right away.

Key Points:

• Training focus: progressive overload built around 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 strategy: begin the ladder at around 6:10/mi and accelerate roughly 2 sec per mile with each shorter segment, targeting the final 1k in approximately 5:58/mi. For intervals, hit 5:20/mi on 3-min efforts, 5:10/mi on 2 min, and 5:00/mi on 1 min, with 90-sec jogs between repeats.
• Heart-rate guidance: keep Monday’s run relaxed—maintain roughly 140 bpm throughout the steady 1-hour effort.
• Long-run structure: structure your 2-hour run in three 30-min segments that step down: 7:15/mi, then 6:50/mi, then 6:35/mi, and finish at 6:20/mi.

Workout Example:

1. Canova Ladder (Thursday) –
   • 6k @ ~6:10/mi
   • 5k @ ~6:08/mi
   • 4k @ ~6:06/mi
   • 3k @ ~6:04/mi
   • 2k @ ~6:02/mi
   • 1k @ ~5:58/mi Each segment runs about 2 sec/mi faster than the previous one.
2. Critical-Velocity Intervals (Tuesday) –
   • 3 min @ 5:20/mi, 2 min @ 5:10/mi, 1 min @ 5:00/mi
   • 90 sec easy jog between efforts
   • Repeat the 3-2-1 pattern three times through (nine intervals total).
3. 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 (approximately 18 miles).

Closing Note: Test these workouts, adjusting paces to suit your fitness. Log everything in the Pacing app, stay consistent, and push toward that sub-2:40 goal.

References

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