Canova Marathon Training Paces
Pace calculations
Each zone is calculated as a percentage of marathon pace.
Example: 6:00 min/mile = 360 sec * 5% = 18 sec. Each zone will be 18 sec per mile faster/slower.
- Recovery – 80% marathon pace
- Easy – 85%
- Medium – 90%
- Fast – 95%
- Marathon – 100%
- Half marathon – 105%
- 10km – 110%
Notes/instructions
Canova’s method for the marathon focuses on paces no more than 10% faster than marathon pace. Therefore, 10km pace would be the upper limit for high quality work focused on a marathon goal.
There is a place for faster running for strength or biomechanical reasons. But the speeds used would not fit in this scheme.
The resulting race times are not meant for a precise prediction of performance. They are provided for easier interpretation of each zone.
A sensible application of the easier zones would be to use each pace given as the upper limit of that zone. For example, easy runs should generally not exceed the pace indicated.
For more intense zones, there can be a benefit of applying a tight range around the indicated pace. For example, marathon pace training can be done at 98-102% of marathon pace, depending on how the workout is organized.
letsrun.com/forum is probably the most accessible place to find information on Renato Canova’s training philosophy. Coach Canova was active in the forum for several years.