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Renato Canova is one of the world's most successful long distance running coaches, having coached over 50 athletes to Olympic/World Championship medals over the 5000m through to the Marathon distance. Canova favours prescribing training sessions for distance runners at their target race pace to have them best prepared come race day.

Below you will find 5 interval training sessions for 5km and 10km runners that Canova has prescribed his elite athletes:

#1: 2km + 1600m + 1200m + 800m + (4x400m) with 200m jog recovery between all repetitions (approximately 1-1.5 minutes)
Begin at your 10km goal pace in the 2km repetition and slowly increase your speed to be at your 5km goal pace by the 800m (4th) repetition. The final 4x400m intervals should be at your 5km pace or faster. Between each interval, jog 200m at around your usual warm up/cool down pace, perhaps slightly slower. For most runners targeting a 5km in around 14-16mins or a 10km in 30-34mins, this should be around 1min to 1.5min jog recovery.

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