A comprehensive overview of Canova-style percentage-based training for runners

Percentage-based training is a mathematical approach to planning workouts for runners. Percentage-based methods are used by many top international coaches, most notably Renato Canova, to train runners at distances from 800m to the marathon. 

I could write a whole book about percentage-based training for runners (in fact, maybe I will someday), but the goal of this post is to give a clear, comprehensive, and readable overview of percentage-based training as a system—a set of principles that can be used to guide training decisions.

To this end, we’re going to focus on the concepts and rationale behind the percentage-based training method, as opposed to exact training calendars. This post does include an appendix with recommended workouts for every event from 800m to the marathon (even the 3k!), but event-specific full training calendars will be a project for another day.

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Getting the warm-up right

How do you warm up for a race or workout? If you're like most high school and college runners, your warm-up is probably not too far off from Joe Rubio's humorous characterization of the typical runner's pre-workout routine:

"10-15 min easy. 4 half-hearted strides. BS a bit. Run the workout"

This might be a sufficient warm-up if you're a novice runner.  But if you're at all serious about competitive running, it's well worth the time to take your warm-up more seriously. 

Today, I'd like to take a look at several elements of the warm-up and consider how a more advanced runner might use them to his or her advantage.

To be clear, the purpose of a warm-up is to get your body ready for the demands of the workout (or the race).  As a result, different workouts or different races will necessarily demand different warm-up routines, as will different individual runners. 

If you warm up for a 10k the same way you warm up for a mile, you probably need to reconsider your warm-up routine.  In this article, we will analyze several elements of the warm-up routine and discuss various ways to modify them based on the situation.

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Did you know I have a book? Check it out here!