Mo Farah’s Typical Weekly Training Schedule

Below is Mo’s apparent typical training week from ‘training a runner’ (Source, below). You can see he is hitting the miles to boost his aerobic efficiency and technical running skill.

At the end of ‘Mo’s Training Week’ there is a video of his form analysed.

Of particular interest to many of you will be his relatively sparing use of quality speedwork. WHEN he does such speedwork he aims to be well-recovered in order to do them as hard as possible. Going into such sessions fatigued will compromise performance.

He has one strength & conditioning session a week. I am surprised about that and would have thought he would do more. It probably depends on the specific part of the training cycle he is in.

It’s also not clear if this ‘typical week’ is supporting his moves towards distances longer than 5k/10 or if it was his typical 5k training week from years-gone-by (I don’t think it is).

Monday

AM: 10-mile recovery run (6:00min/mile pace … or about 4mins per km!)
PM: 6-mile recovery run

Tuesday

AM: 4-mile warm-up run; 8-12 mile tempo run anywhere from 4:40 to 5:00min/mile pace (depending on altitude and terrain); 3-mile cool-down run
NOON: Strength and conditioning session (1 hour)
PM: 6-mile recovery run

Wednesday

AM: 12-mile recovery run, followed by a massage.
PM: 5-mile recovery run

STRYD – LATEST RUNNING GADGET – SEE IMAGE

BACK TO THE TYPICAL WEEK

Thursday

AM: 11-mile recovery run
PM: 5-mile recovery run

Friday

AM: 4-mile warm-up jog; 10x200m intervals (with 200m recovery jogs) on grass in 29 seconds each rep; 10x200m hill sprints at equal effort, walk back down to recover; 4-mile cool-down run.
NOON: Strength and conditioning session (1 hour)
PM: 4-miles easy

Saturday

AM: 11-mile recovery run, massage
PM: 6-mile recovery run

Sunday

AM: 22-27 miles, no slower than marathon race pace + 1 minute (for Mo, this means 5:40min/mile)

Total: 126-135 miles per week

ESSENTIAL READING: Mo Farah’s technique analysed in slow motion by Kinetic Revolution (link to: the5krunner.com)

Source: trainingarunner.com