How Can Canova Special Blocks Improve Endurance?? ( Explained ) | FOD Runner
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- Опубліковано 30 чер 2024
- How Can Canova Special Blocks Improve Endurance?? ( Explained ) - welcome back to another video and today I am sharing with you how canova special blocks can improve your endurance. I sit down and explain what a canova special block is, how they are implemented into marathon training and how i've adapted the special blocks to suit my training and improved my endurance!
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00:00 - Intro
01:18 - What Is A "Special Block"
02:31 - Double Threshold Comparison
03:40 - How Do You Implement Them?
06:32 - How I Adapted Them For My Training - Спорт
60k in a day, that's my weekly total. I'm glad there was a significant commentary how to adapt these to us mere mortals as you put it. I wouldn't need to consider double days until I'm back at 80k regularly and I think it would be fortnightly at most. Very useful to see the full explanation and comparing the special block (a type of double day) to what I think you just call your double day (threshold double day).
I do double run days when I’m training for an ultra but I haven’t tried to do the second run of the day in terms of pace. I just wanted time on feet. I’m going to try this …obviously adapting it to my personal needs.
Used this today for 5k at 10:10/mile, 5 minute rest and 5k at 9:00/mile. Super early in marathon training.
Thanks for explaining all this - most appreciated!
Oh wow. These are quite something. I understand adapting these for mortals
Thanks Andy - really interesting. Good luck for London!
Thanks!
Wow Andy, this content is gold, you doing a great job again of translating this training down to us mere mortals AND what's great is that you speak from experience. So good 🙌
Thank you, I just hope it’s useful for people… that’s the goal!
Andy you beast! There I am having stumbled on the Canova method after seeing Seth De Moor's vlog and after searching canova in UA-cam I find YOU. You beauty. You're the load star of running and the foundation for getting better and growing...
Legend, appreciate you finding this one mate! I’ll have to check out Seth’s vlog!
You are clearly doing well off this but does strike me as rather advanced training that probably most of us would be ill advised to copy. I am pleased to get through one session in a day not two after all ! Also are you still taking 2 rest days a week ? If so is there an element that you are stretching out your week by a double day? You could say do a session one evening and another next morning but that would not be overly “special”.
Yeah i like to make these videos for information purposes and to show people how I’ve adapted it for my training… I really should put a disclaimer in there to say if you’re looking to try it, consult your coach or approach it with caution!
Yeah 2 days rest a week, one midweek and one Sunday
On, the other hand, most running videos here and elsewhere, are aimed at beginners, for example, all those 5 things to do, 5 things not to do, 10 things I wish I had known, etc. There is a paucity of videos that inform more advanced runners.
🙏
I got Canova's book I think in 2012. Essentially it's crash training, another good read.
I did a 30k run last night including a half marathon at marathon pace, I realised recently I was doing the 80:20 thing of moderate runs: hard intervals, and very little training at marathon pace.
I'm going to do a Canova specific period in the 3 months run up to the marathon and see how I get on!!!
Good luck!
Really really interesting, thank you! I would love to have a crack at this but fear that, at 47, the ship might have sailed and I'd be more at risk of injury! I'm going to work on recovery process and developing more core strength as an aim for the next few months. The aim is to ensure longevity in the sport at first and then back to improving, if that makes sense?
Yeah makes perfect sense mate! I just share these for information purposes really so if someone wants to give them a go, they can see how I adapted it! Stick to what works for you 💪
Yeah makes perfect sense mate! I just share these for information purposes really so if someone wants to give them a go, they can see how I adapted it! Stick to what works for you 💪
Hey Andy! Very cool workouts! How many easy days do you take after these? It reminds me a lot of the Wednesday workouts I'd do when running 107 mile weeks back in 2019. I'm not sure I can or would be willing to run that far anymore, but the speedwork has to remain at any distance! I encourage you to look at Advanced Marathoning by Pete Pfitzinger. Keep pushing my friend!
Thanks! Yes so if I do it on a Wednesday, I take Thursday off completely then run easy Friday before a long run Saturday 💪
@@TheFODRunner thank you.... I would imagine you need every moment for recovery.
Very interesting, to justify the amount of shoes I have I started running two times a day. Much better with the extreme hot weather. In the morning I do base run because getting up at 0420 AM my body is still cold and sore. 12 hours later I do the harder run. Usually Tempo and every few runs incorporate sprints. From time to time a VO2 max run in the evening. I really enjoy running twice per day. If I get tired usually after 12 consecutive days (6 days) I just skip the morning run and its like having a free day ✅. Proves that time is so relative. I went up front around 40k to 60 - 75 + km per week so easily..
So you only run 5K in the morning and 5K in the afternoon? Roughly?
@@jackjack8205it's getting a bit cooler in the morning so now 8 k Tempo in the morning and 5 k base in the evening.
The proof will of course be in the pudding- London will be the test. But you’re form has been great so I have no doubt you’ll smash it. What are you aiming for?
My coach has said a firm no to me trying out Canova. Partly cos I’m 53, I don’t have the luxury of recovering in the way the elites do given many of them can just put their feet up for much of the day, or take a nap. I know you don’t do that but you’re much younger than I am… and even you found it very tiring!
Yeah definitely be interesting to see how London goes… goal pace is 6:00 per mile but I’ll start slower and work into it. The proof note so for me will be moving into autumn/winter and seeing what all this double threshold / special block work has done to my overall fitness when the temperatures cool!
Yes it’s hard going to recover from, I can’t lie!
Great video… bar the Tottenham top 🤢.. 🤣🤣
😂😂
Been following Matt Fox’s journey towards sun 2:20, along with your London block for the past few weeks. Makes me wonder, what do you see your ultimate ceiling being in the marathon? Do you think a 2:20 is on the cards at some point? Cheers, Jack
Matts journey has been incredible… My goal when I started running was to run a 1:10 half marathon, that’s what I said to myself 7 1/2 years ago, I’ll see where that takes me in terms of a marathon!
@@TheFODRunner that’s a class goal! Maybe 2:23-2:24? Yeah Matt and Nick’s blogs have been great. Can’t wait for Berlin now.
Yeah that would be an amazing long term goal… just breaking 2:30 in the next 3/4 years would be beyond my wildest dreams
My friend was training for today's Finlandia Marathon but unluckily managed to get ugly food poisoning (undiagnosed) or norovirus just 3days ago, maybe he will pick another race as 8th, 15th and 22nd October offers fast and measured courses around Finland, is this type of special block possible for last long run before the race? or more like build up plan?
Thought myself I did true 7week speed block as my goal of 200m and managed to hit three PBs 28,97 - 28,15 - 28,08 then I decided to close track season with 400m race at 13th September setting realistic goal of 61,99 but my race wasn't popular and I ran in the same heat with fast 14-17yo juniors and followed them long as possible and I accurately clocked 59,99!!! became one minute guy at age of 43years 8months 10days, still after 4days I'm over the moon 😊
I think it’s good to drop them into the final 10 weeks of training, so you get the full effects of the training, I’m not sure what dropping one of these in at random would do in all honesty… I’d be more inclined to say get a good long run banked with some good MP work in just to refresh the mind and body
@@TheFODRunner thank you for your advice hopefully he will recover back to training soon as possible he's been coming back after 2020 full achilles replacement and already clocked 10K 39:36 PB and 1.27:xx Half PB at 40years I think he would be around 3.15 marathon shape.
just on more thing i will add to my list of not done in this life,🤣although i do double runs every day.....it goes like: i split up one of your runs into two parts and when i do those , i reduce the pace by 50%😁
As a trainer I think most of these trainings we see those pros do are not suitable for us at all, unless you want to get injured. If you run below 2:45 marathon, there might be some elements that are interesting, as you did yourself, and what I support of course.
Apart from that there is no magic happening there. Take a huge group of runners, train them like crazy, a few will survive and they will be great. I throw this out very bluntly I know but It comes from seeing 3:30 marathoners do Olympic champions trainings copied from runnersworld. Enough to get the discussion started !
It’s a training method / style that, if done correctly at the correct intensities and not overdoing it, is suitable for most…. I did a whole canova block last year and it was so specific but as the paces were so “controlled” there was never one stage where I felt it was too much, I think that’s the key with canova work.
However these special blocks take it to another level and even I can’t deny that yes, you give this work to a big group and some won’t be able to handle it
@@TheFODRunner I think the problem mostly lies in the loading of ligaments etc. when doing double days. If you can handle 150kms per week your body is adapted to completely different stresses than when you do 60km, probably weighing 10 to 20 kgs more than the pros.
Of course muscular and metabolic adaptations are clear but the joints etc need to be able to handle the loads accompanied by these trainings.
Yes very true, I do agree with this 👏
maybe tweak it by going by time instead of distance. if they finish 20k in 1hr at marathon pace then do an hr at your own marathon pace
Spurs! Come on Andy I thought I liked you!
💪
Hmm, I don' t really see how this can be adapted to average runners, say 03:30+ Marathon. The long Canova style sessions like 3x7k or 4x5k sure, but double threshold seems like a very bad idea for most runners out there. I just doubt the body can handle even a basic adaption of this with less volume. Most will end up injured or overtrained. Or blow up on the first session.
I think scaling it back is a viable option, I don’t recommend it for everyone but I pulled it back to 20 miles total in a day… no reason why it can’t be 8 miles morning and night (16 total) or even possibly 6 miles morning and night (12 mile total) and just so 3 miles 90% and 3 miles MP…. Ok you might not get the adaptations for the full workout but it’ll still be a good stimulus
@@TheFODRunner Think it' s probably a good idea to do it under the advising of a coach in any rate. That said I wouldn' t mind Canova driving with his Jeep infront of me for a Longrun😂
Haha that would be epic yes! Just shouting advice to you the whole way 😂 yes absolutely, these videos are just for information purposes, if you’re coached, take coaches advice for sure!
50k a day? How long a human being would last with such a load?
Andy, you are getting carried away here. There is nothing new in "Canova Special Blocks". Two hard sessions in a day? Athletes in the 1950s were doing this. Check out the training of Percy Cerutty and his athletes at his training camp in Portsea in the 1950s. 40 to 50 mile weekends were not unusual - and none of this was easy running. Hard runs on a dirt road, sandhill reps, hard interval efforts on a grass and dirt circuit and heavy weight training sessions. Igloi's athletes did 13 sessions a week, 12 of which were hard interval sessions.
Obviously, the more quality work you do the faster you are going to run. Simple really!
Mark - I appreciate your constructive comment, and you are correct, there’s nothing new here. What canova brings to the table is the adaption of those workouts to run them at specific pace percentages of goal pace to maximise the benefits.
I make these videos for informative purposes to people who are unaware or interested to know… if you already know, that’s fantastic 👏