Regular exercise and proper nutrition are essential to achieving and maintaining your desired physique. Even using the same program of diet and exercise, individual results will vary. One of the wonders of the internet is its ability to connect people of 101 best workouts pdf different backgrounds and geographic locations. Because of the web, everybody can have access to information that would be otherwise unobtainable.
Today we’re going to see a prime example of this. Renato Canova is an Italian coach of considerable fame. He worked with the Italian national team during the ’90s and helped propel them to success on the world stage, and more recently, he has worked with elite Kenyan and Ethiopian runners. His training has propelled his athletes to become some of the most successful in the world, and athletes under Canova’s guidance have won multiple medals at many international track and road running championships. The training schedules that follow were prepared by Renato Canova for Sylvia Kibet, Silas Kiplagat, Imane Merga, and Thomas Longosiwa, who all competed at the 2011 World Championships in Daegu, South Korea. Silas Kiplagat of Kenya is one of the top 1500m runners in the world, with a PR of 3:29. He won a silver medal as well.
I have written about Renato Canova’s training philosophy in the past. You can read a 9-page pdf, titled Something New in Training, detailing the basic principles of his training program here. Theory is very nice, but it is good to see what the training schedules actually look like in real life. Renato Canova computes many of the paces he prescribes based on percentages of an athlete’s personal record.
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It’s important to discuss how this is calculated, because it is not straightforward. 5:00 mile pace,” many people would divide 5:00 by 0. Renato, however, does his math differently. To him, deviations from PR pace are measured quite literally in per cent—parts of one hundredth of the original pace. Below, I’ve posted both the original schedules and the schedules with the paces translated into relative percents of the athlete’s personal record. In doing so, I have used Renato Canova’s method for calculating percents. Keep this in mind if you want to do some math of your own.