Renota Canova – Ryan Hall’s New Running Coach
Yesterday I watched this video of Ryan Hall discussing his new running coach – Renota Canova. I had never heard of Canova so I did a little research on him tonight. It turns out he’s coached quite a few very successful marathoners and has a very specific approach to training.
Canova has coached Moses Mosep, a 2:03:06 marathoner, Floerence Kiplagat, and a long list of other runners. You can check them out here. His approach to training is very detailed and you can read a great explanation of it here. But for a quick summary, here are a few of the details:
- All out hill workouts
- Circuits (jumps, high knees, back kicks, etc.) between moderately paced intervals
- Shorter intervals
- Fast long runs (long runs should be done at roughly 95% of marathon pace)
- marathon pace intervals with moderate rest
- High volume intervals (ex: 10x1600m @ 15k pace)
In other words extensive hill work, circuits, increasing the intensity of amount of hard running, with great differences in intensity between hard sessions and recovery days.
Sometimes I wish I had enough time and money to travel to Kenya and learn from the best. I wish Ryan Hall all the best with his new coach. His best race performance is yet to come, kind of like mine. 😉
Happy Trails and Happy Running,