Malmo's Canova Schedule for Young Runners

You should probably provide a link for this. We can't comment on what we haven't seen.

Copy and paste here please!

Last winter canova sent me a schedule to follow for four weeks. I was shocked how easy about half the workouts were, much easier then anything I had been scheduling myself. Some were still extremely difficult. But honestly I don't think I have ever bumped my fitness up so much so quickly. I really think a lot of these quick relaxed workouts have huge benefit and I think that they would be even better with younger runners who you need to be more careful with.

PROGRAM FOR THE GROUP OF YOUNG RUNNERS

Augustin Choge – Justus Kiprono – Ronald Kipchumba – Samson Kiplangat

(6 weeks from the beginning of December, before the cross season)

(1^ week)

Mon am: 1 hour easy running

pm: 1 hour easy running

Tue pm: 50min easy running + 100m x 10 uphill sprint (max. speed)

Wed pm: 1 hour 10min progressive running (from easy to fast)

Thu pm: 1 hour moderate pace

Fri am: 1 hour 20min progressive running (30min easy + 50min from 3min 40s to 3min pace)

Sat pm: 50min easy + 100m x 10 uphill sprint

Sun am: 2 hour easy (personal sensation)

(2^ week)

Mon am: 20min warm-up, 10k “medium pace” at 3min 15 > 3min05

Tue am: 1 hour easy

Wed am: 25 min warm-up, 3000m x 3 in 9’10” (rec 3min jog), 1000m x 3 in 2’55” (rec 1min30 jog)

Thu am: 1 hour progressive running (3min40 > 3min 20)

Fri am: 45min easy

pm: 45min easy

Sat am: 25min warm – up, 6 km climbing fast (gradient 7-10 % about)

Sun am: 1 hr easy jogging

(3^ week)

Mon pm: 1 hour easy

Tue pm: 20min warm-up, 20 times 60secs fast recov. 60secs easy

Wed am: 1 hour 10min moderate

Thu am: 20 min warm – up + 14 km at 3’20” / 3’10” (about 46 min fast)

Fri am: 1 hour easy

Sat am: 45min easy + 60secs uphill fast (recovery 3min walking) x 10 times

Sun am: 1 hour 40 moderate pace

(4^ week - block of volume)

Mon am: 20min warm-up, 2000m x 5 in 5min 55 (track) rec. 3min jogg.

pm: 40min easy

Tue am: 45min easy + 10 x 100m sprint climbing

pm: 45min easy

Wed am: 1 hr 10min progressive

pm: 1 hr easy

Thu am: 20min warm–up, 40min fast with short variations (40secs about every 3min) on cross country ground

pm: 20min warm – up - (Track) : With recovery 3 min jogging :3000m (8’40”) + 2000m (5’46”) + 1000m (2’45”)

Fri am: 1 hour easy

pm: 1 hour easy

Sat am: 1 hour easy

pm: 1 hour easy

Sun am: 30min easy

pm: 6 km climbing fast (same course of previous Sat.)

(5^ week - second period of volume)

Mon am: 45min easy

pm: 45 min easy

Tue am: 1 hour easy

pm: 40 min easy + 10 x 100m sprint uphill

Wed am: 25min warm-up, 4 groups of 400m x 5 (rec. between the tests :60secs - between the groups : 4 min) in 64" / 64" / 64" / 64" / 61" the last, for every group)

pm: 40min regeneration

Thu am: 1 hour easy running

pm: 1 hour easy running

Fri am: 1 h 10min progressive running

pm: 40min easy + 10 x 100m sprint uphill

Sat am: 1 h 20min with short variations (30 / 40 secs) every 3min about

pm: 45min easy

Sun am: 40min easy

pm: 10 km very fast on cross country ground

(6^ week)

Mon am: 1 hr easy regeneration

Tue am: 50min easy + 10 x 100 sprint climbing

Wed am: 1 hr moderate

Thu am: 1 hr easy

Fri am: 45min easy

Sat am: 25min warm – up, 12 km (road) at 3’10” pace

pm: 25min warm – up + 10 x 1’30” fast climbing, recovery 3’ / 4’

Sun am: 50min easy

Without knowing what your training system is like just based off your references to daniels system, the "american" style system is generally much to intensive for a younger athlete. Coming up through the high school ranks, a training system focused much more on strength such as the one shown would be much more beneficial both short and long term than a daniels system would. Daniels system works great for mature developed athletes but when applied to younger runners isn't implemented properly and therefore not nearly as effective. The issue is its easier to get kids motivated to do fast reps on the track than an hour in the morning and an hour of running in the evening.

You do not make gains directly from the work being done, but the proper recovery done from the work.

DRF is much easier than the malmo/canonva plan if what you are posting is the first 6 weeks of the plan. All daniels does is base running with a long run once per week, and strides a few times per week. Daniels doesn't get hard until phase 3, where the vo2 stuff begins, then it is off the charts in exertion.

Many high school programs are using the summer of malmo stuff now with great success. I believe that you will run better earlier in the year with that plan because you have done some threshold work, the workouts with DRF will not allow to race your best until the end of the year.

what was race pace for these guys at the time. I am trying to figure out paces.

I had the same question. In Canova's book he give paces relative to a 3'00''/km marathoner. These guys, being juniors, would be a little slower, but Choge ran 12:57 at age 17!From a Vipam post in 2004:

AUGUSTINE CHOGE (KEN) 21 January 1987

800m.........1:48.7h......Kampala.....28 May 2004

1500m........3:36.64......Heusden.....31 Jul 2004

3000m........7:36.82......Rieti.......05 Sep 2004

5000m.......12:57.01......Berlin......12 Sep 2004

10000m......29:06.5h(A)...Nairobi.....17 Jun 2002

at 16 set still standing WYB16 of 3:37.48 (2003)

World Youth Best 12:57.01 (2004)fastest ever 17 and under

Is Canova's advice to 2002 Choge or 2004 Choge?

His schedule says:

Mon am: 20min warm-up, 10k “medium pace” at 3min 15 > 3min05

To me this suggests to me that these schedules weren't built for a 12:57 5k runner. "10k 'medium pace'" is obviously slower than 10k pace. How much slower, I don't know. Maybe 10-20''/km? That would be around a 29 minute 10k and suggest we're talking about 2002 Choge.

The schedule was six weeks long beginning at the start of December so a long way from the main competitions. Also, I presume the training was at altitude given the athletes and coach in question. This could explain why some of the intensities seem low.

The schedule was six weeks long beginning at the start of December so a long way from the main competitions. Also, I presume the training was at altitude given the athletes and coach in question. This could explain why some of the intensities seem low.

daniels fan wrote:

DRF is much easier than the malmo/canonva plan if what you are posting is the first 6 weeks of the plan.

There's a bit of confusion here. There is no "malmo/canova plan." This is all Renato Canova's work here, no one elses.

curious myself wrote:

Is Canova's advice to 2002 Choge or 2004 Choge?

His schedule says:

Mon am: 20min warm-up, 10k “medium pace” at 3min 15 > 3min05

To me this suggests to me that these schedules weren't built for a 12:57 5k runner. "10k 'medium pace'" is obviously slower than 10k pace.

It's straightforward. 20 minutes of running then 3:15 progressing to 3:05 pace. Looks like a tempo run to me.

malmo wrote:

There's a bit of confusion here. There is no "malmo/canova plan." This is all Renato Canova's work here, no one elses.

so fair of you Malmo.

can you tell me if this is Renato's work or actually a posting of Brother Colm's work?

I only ask because wiki states Augustine Choge's coach as Colm himself.

Augustine Kiprono Choge (born 21 January 1987) is a Kenyan long distance runner.

Choge was born in 1987 to a family of small-scale famers at Kipsigak, near Kapsabet in the Nandi District of Rift Valley Province, Kenya.

He won national secondary schools 10,000 metres in 2002. At the 2003 IAAF World Cross Country Championships he finished fourth in the Junior race and won gold medal as a part of the junior team. He competed at the 2003 East African Youth Championships in May in Addis Ababa and won three gold medals, in 800, 1500 and 3000 metres. At the 2003 World Youth Championships in Athletics he won the 3000 metres race.

He graduated from Kabikwen Secondary School in 2004. At the 2004 World Junior Championships in Athletics he won 5000 metres race. At the 2004 IAAF World Athletics Final he was third in 5000 metres. At the 2005 IAAF World Cross Country Championships he won the junior race and junior team race. At the 2005 IAAF World Athletics Final he finished third in 3000 metres.

On 20 March 2006, he won the men's 5000 metres event at the 2006 Commonwealth Games with a time of 12 minutes, 56.41 seconds.[1]

He is managed by James Templeton and coached by Colm O’Connell.

Malmo or anyone else

i have a few questions other than the who was the coach before i can more fully analyse this info. I'm wondering if you can help me with them?

They mainly center around the yearly training program.

When was this yearly cycle begun?

What came before?

What were the result profiles of the runners in the XC season following and hence what echoing curious myself what year is it referring to?

thanks

flow wrote:

so fair of you Malmo.

can you tell me if this is Renato's work or actually a posting of Brother Colm's work?

I wouldn't have any idea, I've never net Renato.

malmo wrote:

flow wrote:

so fair of you Malmo.

can you tell me if this is Renato's work or actually a posting of Brother Colm's work?

I wouldn't have any idea, I've never net Renato.

ok cheers

i suspect that the information is self promotion. The other files i checked are pretty much useless for any practical purposes.

The posting above on the training has some unusualness to it but the biggest thing wrong with it is a lack of rhythm or pattern. This stems from no real macro cycle periodisation and a lack of routine in the micro-cycle.

If there is no rhythm in the micros or macros then the entire training program is guesswork in my opinion. Rhythm is principle number 2 in any good periodisation understanding, the first being balance and the third being progressive change or progressive overload as is commonly reported.

So if it is Canova's then there is something fundamentally wrong with his understanding of coaching.

:)

flow wrote:

So if it is Canova's then there is something fundamentally wrong with his understanding of coaching.

I seriously hope that your post is a joke?

Not at all - if that is his training schedule and it lacks fundamental cycling then something is seriously lacking malmo - seriously. Do you not see this, it is quite randomly put together.

flow wrote:

Not at all - if that is his training schedule and it lacks fundamental cycling then something is seriously lacking malmo - seriously. Do you not see this, it is quite randomly put together.

No. There is something seriously lacking in your understanding of athletic training. Contrived training schedules built on macro, micro or any other manipulations are just a socialistic fog. Such overly complex schedules are more about the illusion of gravitas to the writer than it is to the preparation for competition. Athletic training is really a pretty simple and transparent process.

I have a hunch Renato knows what he's doing, as does every other successful coach I've ever heard of.