Workout of the Day: 3 x 8,000m
3 x 8,000m
Intensity — 105% of Goal Marathon Pace on 8Ks
Recovery — 95% of Goal Marathon Pace on 1Ks
Exertion — 8/10
Context & Details
This is an example of a Specific Extensive Endurance workout in Renato Canova’s training program for marathoners. Don’t be fooled, today’s workout is a continuous effort totaling 27km (just under 17 miles) of work.
As discussed in another WOTD, the main purpose of this type of workout for marathoners is to extend a runner’s capacity to withstand a fast marathon race pace. That is why the 8K bouts are at 105% of Goal Marathon Race Pace (GMRP) and the 1K “recovery” intervals are prescribed at 95% of GMPR.
Additionally, this WOTD: 3 x (5 Mile / 1 Mile) Alternations is another example of a Specific Extensive Endurance workout for marathoners.
For Canova, Specific Extensive Endurance workouts are designed to teach the body of the marathoner to use lower quantities of glycogen and higher proportions of Fatty Acids as fuel, so the runner can last longer at the correct pace on race day.
When it comes to marathon training, Canova is very concerned about increasing the proportion of Fatty Acids as a fueling substrate. This is why his Extensive sessions are always designed as alternations. He shrewdly understands a key performance dependency for the marathoner is the type — and duration — of fuel a runner uses on race day. And that the right training, like alternations, can enhance this ability.
If you want to learn a little more about the mechanisms at play behind this style of training or hear from Canova himself on the topic then read this article by Steve Magness on why Lactate Clearance Workouts work or watch this video of a lecture Canova gave at a clinic in 2017.