It’s been proven by Renato over and over again.
#MODERATELY HIGH INTENSITY RUNNING TRAINING PROGRAMS HOW TO#
But this is how it’s done! This is how to maximise your performance, whether you believe it or not. Some example workouts give you a headache to just read. Renato Canova’s training is extraordinarily hard. You can be pushed significantly harder in the right environment, training with the right group or under the guidance of a good coach/mentor. This is mentioned before the training section because it’s more important to fully understand.ĭespite every elite marathon runner thinking they train at “100% effort” or “as hard as possible” this is just what the mind thinks, not necessarily the body. In a nutshell, here are Renato Canova’s principles that have resulted in many of the Sub 2:05 performances the world has seen: This article dives into exactly how this is achieved by those with the talent.Īpplying these same methods very well might result in improvements of your own, regardless of your talent/level. Yet time and time again, he proves he can apply his principles to talent to produce sub 2:05 marathon results.Īs mentioned already, 99.9+% of people cannot run a sub 2:05 marathon and even under ideal training conditions, will never achieve this. I t’s true that Canova, with over 4 decades of coaching experience, spots talent better than any. Renato Canova and his training principles have been the recipe behind many of the Sub 2:05 Marathon results. However of those very few people who have ever done it, such a large % of those people have been coached/mentored by the same person: A very, very small % of people have the natural talent (provided they train optimally for themselves) to run under 2:05 for a marathon. It is true however, that talent without hard work usually doesn’t get far.Ī small % of people have the natural talent (provided they train optimally for themselves) to run under 2:15 for a marathon. Full details on the trip and training program are here. A head start so large, many can’t even get to his starting point with all the training in the world. He does work just as hard as anyone else, but his talent alone gives him an enormous head start. “David Rudisha could take 2 months off and still run 1:50 for an 800m.” Rudisha is just unbelievably gifted. We truly learnt this when we visited Kenya in April this year and spoke at length with Colm O’Connell (David Rudisha’s coach). The famous quote, on it’s own, is bullshit really. This table gives examples of light-, moderate-, and vigorous-intensity activity for healthy adults.The title of this post will be addressed shortly.īut before that, I want to quickly debunk the famous quote: “Hard work beats talent.” As you might imagine, a brisk walk would likely be an easy activity for the marathon runner, but a very hard activity for the grandmother. Thus, walking at 3 to 4 miles-per-hour is considered to require 4 METs and to be a moderate-intensity activity, regardless of who is doing the activitya young marathon runner or a 90-year-old grandmother. One limitation to this way of measuring exercise intensity is that it does not consider the fact that some people have a higher level of fitness than others. Vigorous-intensity activities burn more than 6 METs. Moderate-intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six times as much energy per minute as you do when you are sitting quietly, or exercises that clock in at 3 to 6 METs. For the average adult, this is about one calorie per every 2.2 pounds of body weight per hour someone who weighs 160 pounds would burn approximately 70 calories an hour while sitting or sleeping. One MET is defined as the energy it takes to sit quietly. Exercise experts measure activity in metabolic equivalents, or METs.
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