Marathon Alternations 8 x (1 km Fast, 1 km Float)
Sixteen kilometers alternating 1 km a little faster than marathon pace with 1 km just slower, a marathon specific session in the Canova style.
- Duration
- 1 h 49 minestimated
- Distance
- 21.3 kmestimated
- Effort
- 141
- Level
- Advanced
- Focus zone
- Sweet spot
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 8 ×Repeat these steps | |||
| 2.1 | IntervalSweet spot Fast km, quicker than marathon pace | 1000 m | 93-96% threshold pace84-89% HRmax88-92% FTP |
| 2.2 | RecoveryTempo Float km, just slower than marathon pace | 1000 m | 86-89% threshold pace78-84% HRmax80-83% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This continuous session alternates two paces for 16 kilometers. Each fast kilometer is run a few percent faster than marathon pace, close to half marathon effort, and each float kilometer a few percent slower than marathon pace. There is no jogging and no stopping, so the average pace lands close to marathon pace.
Alternations of this kind are a feature of Italian coach Renato Canova's marathon training. The fast kilometers push the pace above what you will race at, while the floats teach you to recover without dropping out of a strong rhythm. The result is a long time near marathon pace with more stimulus than a steady run of the same length.
It is for experienced marathon runners with a high weekly volume. Use it every two to three weeks in the final eight weeks before the race, but not in the last two. Start with 10 or 12 kilometers if the format is new to you, and take fluids on the go.
Tips
- Keep the float kilometers honest rather than turning them into a jog.
- Use a measured loop or kilometer markers so the changes happen at the right point.
- Carry a gel and take it around halfway.
Origin
Based on the marathon specific alternations used by Italian coach Renato Canova.
Good forMarathon
Season phaseBuildPeak