Continuous 60-90 minute run divided into 3-4 fractions at constant but increasing pace: from 85% to 100% of marathon pace. Canova method for developing fatigue management during prolonged effort.
Total 1h25
The specificity principle (SAID - Specific Adaptation to Imposed Demands) dictates that the most effective training reproduces the metabolic, biomechanical, and psychological demands of the target event. Race-pace sessions develop pace automation (pacing), perceived effort calibration, and metabolic adaptations specific to the competition's duration and intensity.
For the marathon, Z3 corresponds to race pace. Long runs with marathon-pace portions develop specific metabolic endurance and in-race nutritional management.