Renato Canova Pre xc training and my specific training suggestions

"DO" recently asked me for my ideal training schedule for a cross country 10k on my running times blog. I will post my response here as well. Largely becuause the format of the Canova base phase I would use didn't fit into the blog response section on Running Times.
So for those coming over from running times the base would involve following this Canova schedule, which has been widely circulated on the internet over the last few years. The paces should be adjusted based on your fitness level and realistic goals.

PROGRAM FOR THE GROUP OF YOUNG RUNNERS
Augustin Choge – Justus Kiprono – Ronald Kipchumba – Samson Kiplangat
Courtesy of Renato Canova

Note: Six weeks from the beginning of December, before the cross season

Morning Afternoon

(1st Week)

Mon 1 hour easy running 1 hour easy running

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

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

Thu 1 hour moderate pace

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

Sat 50min easy + 100m x 10 uphill sprint

Sun 2 hour easy (personal sensation)

(2nd Week)


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

Tue
1 hour easy

Wed
25 min warm-up
3000m x 3 in 9’10” recovery 3min jogging
1000m x 3 in 2’55” recovery 1min30 jog

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

Fri
45min easy
45min easy

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

Sun
1 hr easy jogging

(3rd Week)


Mon
1 hour easy

Tue

20min warm-up
20 times 60secs fast recov. 60secs easy

Wed
1 hour 10min moderate

Thu

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

Fri
1 hour easy

Sat

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

Sun
1 hour 40 moderate pace


(4th Week - Block of Volume)

Mon 20min warm-up
2000m x 5 in 5min 55 (track) rec. 3min jog. 40min easy

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

Wed 1 hr 10min progressive 1 hr easy

Thu 20min warm – up
40min fast with short variations (40secs about every 3min) on cross country ground 20min warm – up - (Track) :
With recovery 3 min jogging:
3000m (8’40”) + 2000m (5’46”) + 1000m (2’45”)

Fri 1 hour easy 1 hour easy

Sat 1 hour easy 1 hour easy

Sun 30min easy
6 km climbing fast (same course of previous Sat.)

(5th Week - Second Period of Volume)

Mon 45min easy 45 min easy

Tue 1 hour easy 40 min easy + 10 x 100m sprint uphill

Wed
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)
40min regeneration

Thu
1 hour easy running
1 hour easy running

Fri

1 h 10min progressive running
40min easy + 10 x 100m sprint uphill

Sat
1 h 20min with short variations (30 / 40 secs)
every 3min about
45min easy

Sun
40min easy
10 km very fast on cross country ground

(6th Week)


Mon
1 hr easy regeneration

Tue
50min easy + 10 x 100 sprint climbing

Wed
1 hr moderate

Thu
1 hr easy

Fri
45min easy

Sat
25min warm – up
12 km (road) at 3’10” pace
25min warm – up + 10 x 1’30” fast climbing
recovery 3’ / 4’


Sun
50min easy


For the specific phase I would take about 7 weeks including taper. I would put in three hard efforts each week. The first and most important would be a 10K specific workout done on terrain that, as best I could managed, simulated the terrain that I would be facing for my focus race. In every one of these 10k workouts I would really hammer the first 400m of the first interval to simulate the start of the xc race as you need to fight for position. So if the workout was 12x800m at 2:24(30:00 10k pace) I would run the first interval too fast, running the first 400m in 62 to 65 and then settling in and running the second 400m in 72. So that 800m would be in 2:17 or a bit faster. the rest of the intervals would be done on pace.
I would progress these workouts each week as below
12x800m with 200m jog
10x1k with 200m jog
6x1600m/mile with 400m jog
6x1600m/mile with 200m jog
5x2k with 200m jog rest
3k, 400m jog rest, 2x2k with 200m jog rest 3 to 4x 1k with 200m jog rest
taper week 3k averaging 10k pace but alternating 400m in 62/63 and 3k in 80.

The second hard day each week would alternate weeks one session would be an long hard tempo/threshold on terrain similar or harder to that I would expect to face in my peak race. The other workout would be long hill reps. Some of those would have intervals mixed in at the top to focus on cresting the hill and putting the hammer down to get back on pace. On the days with the long tempo I would do a set of short hill reps as a second session, 10x15 seconds with jog down rest.
4 to 6 miles at 95% of goal race pace
4xlong hill(800m to 1 mile) with jog down rest
5 to 7 miles at 95% of goal pace
5xlong hill with jog down rest
6 to 9 miles at 95% goal pace
5xlong hill continuing into (without stopping) a 400m at goal pace then jog down rest
taper week- a set of short hills or strides after an easy run

The third hard effort each week would be a race or a workout. If I was getting ready for USATF world xc qualifiers i would make sure to run some under distance races on the track. Though it would be good to mix in one to two long hilly road races of 8k to 10miles if possible. If I was running an xc season I would try to only race every other weekend because 8k to 10k efforts on xc courses do take a good bit out of you particularly while you are training hard.
If you aren't racing on a given weekend then I would do a surge workout. Either a workout averaging goal pace as long as i can while running faster and slower. So if goal pace is 72 per 400m- 30:00 for 10k I would do something like 31/41 200's, or 62/80 400's, or Aussie quarters going 62 to 64 and the 200's in 46 to 44 for rest. If a session was short, ie you would probably only manage a mile or two of the 31/41 then I would take a 5min rest and do a second set.

Lastly on sundays I would do a 15 to 20 mile normal paced run but on very soft hilly terrain something that really saps the legs to get used to running on soft tough surfaces and not getting frustrated but also to build all those little muscles that will get really taxed on a tough xc course.