Renato Canova has coached more athletes to sub-2:05 marathons than any other coach in history.
Over 50 Olympic and World Championship medalists have trained under his guidance, from Moses Mosop’s 2:03:06 to Florence Kiplagat’s third-fastest half marathon ever.
His secret isn’t magic, it’s a fundamental shift in how we think about marathon preparation.
If you’re a recreational marathoner juggling training with career and family responsibilities, you’ve probably followed a traditional training plan: build mileage with easy long runs, add some tempo work, throw in a few marathon pace miles, and hope it all comes together on race day.
Data from the University of New Hampshire analyzing 2,400 recreational marathoners revealed a striking disconnect: [1] 78% prioritized VO2 max development through speed work and intervals, yet lactate threshold showed a correlation coefficient of 0.91 with finishing times compared to just 0.63 for VO2 max.
You’re training the wrong energy system.
You’re about to discover why Canova’s approach to marathon-specific training could transform your race-day performance, and how to adapt his elite methods to your sub-elite training schedule.
We’ll explore the progression from “special speeds” at 90% and 110% marathon pace to marathon-specific work at 95-105% goal pace, break down his signature special block workouts, and show you exactly how to implement these methods at different weekly mileage levels without destroying yourself.
Why Most Marathon Training Has It Backwards
Traditional marathon training follows what Canova calls “qualifying the extension.”
You start with high-volume easy running, those 20-milers at comfortable pace, then gradually add intensity with short marathon pace segments or progressive finishes.
Canova flips this entirely.
His philosophy: “extension of quality.”
Start with fast continuous running at marathon pace plus or minus 10%, then extend the duration you can sustain that speed.
You might not reach 20 miles until you’re running at 90-95% of marathon pace.
“What does a 2-hour easy run have to do with the marathon? Nothing,” Canova famously stated.
The science backs him up.
A study of experienced competitive runners found [2] that marathon training increased VO2 max from 51.6 to 63.9 ml/kg/min while decreasing the percentage of VO2 max during marathon effort from 82.1% to 72.3%.
But here’s what matters more: research on mitochondrial adaptations showed [3] citrate synthase and mitochondrial respiratory chain complex activities increased by 51% and 46-61% respectively with endurance training.
Your body adapts specifically to the demands you place on it.
Marathon-specific training at race pace creates marathon-specific adaptations.
Understanding Special Speeds: 90% and 110% Marathon Pace
Before you jump into marathon-specific work, Canova’s “special phase” develops the foundation.
This 6-8 week transitional period focuses on two key speeds: 90% and 110% of marathon pace.
90% marathon pace is roughly 20-25 seconds per mile slower than goal pace.
This pace maximizes what researchers call “aerobic fat power”, the absolute rate at which your body oxidizes fat for energy.
Run too fast and fat contribution shrinks to zero.
Run too slow and absolute energy demand is insufficient.
According to Canova and Arcelli’s research, [4] this pace occurs at 85-90% of anaerobic threshold, or 90-95% of marathon pace, representing the strongest physiological justification for long fast runs in marathon training.
110% marathon pace corresponds to roughly 10K effort, about 15-20 seconds per mile faster than goal pace.
This targets fast-twitch Type IIa muscle fibers and does something counterintuitive.
Drawing on research by Italian mitochondria researcher Gianni Benzi, Canova found [4] that training at paces from 97-105% of anaerobic threshold slightly exceeds aerobic capabilities, pushing into small lactate accumulation to generate new adaptations and stimulate aerobic enzyme production in mitochondria.
You’re “embarrassing” your body into getting stronger.
The Special Block: Canova’s Signature Workout
Every 3-4 weeks during both special and specific training periods, Canova prescribes what he calls a “special block.”
These are genuinely demanding workouts.
You run two quality sessions in one day, morning and afternoon, totaling 45-50 kilometers for elite athletes.
The catch: minimal carbohydrate intake between sessions.
This forces your body to become more efficient at utilizing fat as fuel.
A classic special block example from Canova’s training [5] includes:
Morning (26km): 3km warm-up, 10km between half marathon and marathon pace, 10km slightly faster, 3km cool-down.
Afternoon (24km): 3km warm-up, 10km between half marathon and marathon pace, 8x1km at 5-10km pace, 3km cool-down.
Total volume: 50km in one day, with significant work at or near marathon effort.
You must arrive at special blocks well-rested and recover thoroughly afterward.
No quality work for 5-7 days following.
Otherwise, as Canova warns, “we go to kill somebody.”
Adapting Special Blocks for Sub-Elite Runners
The relationship between weekly mileage and marathon-specific work is revealing.
Elite marathoners like Duncan Kibet and James Kwambai demonstrate [6] that lower-mileage marathoners running 80-90 miles weekly dedicate 60% of their mileage to marathon pace, while high-volume runners like Robert Cheruiyot at 135-150 miles weekly only run 25-30% at marathon-specific speeds.
The principle: lower weekly mileage allows, and requires, higher percentage of race-specific work.
For 40-50 mile/week runners:
Reduce special block volume to 30-35km (19-22 miles) total.
Your morning session: 2km warm-up, 8km at marathon pace, 6km at 95% marathon pace, 2km cool-down.
Your afternoon: 2km warm-up, 6km at marathon pace, 5x1km at half marathon pace with 200m jog recovery, 2km cool-down.
You’re running 50-60% of weekly volume at marathon pace or faster.
For 50-70 mile/week runners:
Target 35-40km (22-25 miles) for special blocks.
Morning: 3km warm-up, 10km progressive starting at marathon pace and finishing at 95% pace, 3km cool-down.
Afternoon: 2km warm-up, 8km at marathon pace, 6x1km at 10km pace with 1km float at 95% marathon pace between, 2km cool-down.
You can handle 40-50% of volume marathon-specific.
For 70+ mile/week runners:
You approach elite volumes with 40-45km special blocks.
Research demonstrates [2] that mitochondrial density and oxidative enzymes in skeletal muscle rise due to increased mitochondrial biogenesis, allowing muscles to rely more heavily on vast lipid stores for energy during exercise.
Your higher training volume has built the aerobic base to support extensive marathon-specific work.
Marathon-Specific Intervals: 95-105% Range
After establishing special speeds, you progress to marathon-specific intervals during the specific phase.
These aren’t traditional threshold workouts.
The recoveries are fast, only slightly slower than marathon pace.
Examples from Canova’s elite athletes include [7] 3x7km at 103-105% marathon pace with 1km recovery at 98% pace from Gelindo Bordin before his 1988 Olympic marathon victory, or 4x6km at 102-104% pace with 1km recovery at 96-97% pace from Ornella Ferrara before her 1995 World Championships bronze medal.
The intensive version: 10x1km at 105% marathon pace with 1km recovery at 100-101% pace, completed by Stefano Baldini three weeks before his 2:07:57 London Marathon.
Notice the pattern: you’re working at marathon pace or slightly faster, recovering at marathon pace or slightly slower.
You’re teaching your body that marathon pace isn’t hard, it’s just… running.
The Bottom Line
Canova’s special block training represents a fundamental philosophical shift.
Instead of building volume first and hoping to add quality later, you’re developing marathon-specific speed and endurance from day one.
This isn’t easy training.
Special blocks require genuine commitment and disciplined recovery.
But for recreational runners willing to embrace marathon-specific work, the payoff can be transformative.
Remember: what used to prepare runners to race the marathon now only means you’re ready to start training for the marathon.
Start with a solid fundamental phase building to 90-95% marathon pace running.
Introduce your first modified special block at 80% of elite volume.
Progress gradually, prioritizing quality of execution over hitting every prescribed number.
You may not be training for a sub-2:05 marathon, but that doesn’t mean you can’t benefit from the methods that have produced more sub-2:05 marathoners than any coaching philosophy in history.
