Mo Farah’s Typical Weekly Training Schedule

Below is Mo’s apparent typical training week from ‘training a runner’ (Source, below). You can see…

Tip 50 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

** If you’ve heard people talking about ‘digging deep’ and learning how to do that in…

Tip 49 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  ** Familiarise yourself with the course and with your pre-race routine. If you are unfamiliar…

Tip 48 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

    * Don’t wear compression gear. It adds extra resistance and tires you more quickly.…

Tip 47 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

X*Wear compression gear. Boosts blood flow to muscles and reduces the risk of injury. Keeps you…

Tip 46 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

* Don’t start too near to the front if you are smaller and slower (kids) you…

Tip 45 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

* Pinch yourself hard before that final sprint. (I don’t think this will work but causing…

Tip 44 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

* Smile. Smile every 1km it will relax you. Can’t hurt? There could be some hormonal…

Tip 43 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*X Running cadence. Aim for about 90-95 strides a minute (180-190 footfalls). If this is quite…

Tip 42 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  ** If you are doing a parkrun then start at the front that can save…

Tip 41 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

    *X Minor pain relief on-the-day. If you have a niggling minor injury that might…

Tip 40 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** Do a proper taper appropriate to your CURRENT level of fitness/fatigue. A generic taper might…

Tip 39 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** Do a proper taper. I’ve given tapers more consideration in <this> link. Do a bit of research.…

Tip 38 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*X Insoles. Many of us have one leg longer than the other for a variety of…

Tip 37 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

**X Race-day, pre-race sports massage – someone told me these help. No personal experience. Personally I…

Tip 36 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

***X Look at ‘proper’ tapers especially if you are of a ‘reasonable’ standard. Short bits of speedwork…

Tip 35 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*X So you plan to do the 3-day taper mentioned in previous tips. If you’re not…

Tip 34 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  ** Beetroot juice (source of nitrates). Take 0.5l of beetroot juice containing approx 6.2 mmol…

Tip 33 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** Train at altitude. About 7,000ft above sea level!! Even better; ideally, you will be living…

Tip 32 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  *** Race at an ambient temperature of no more than 16 celcius. For each degree…

Tip 31 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

This one might surprise you a bit. *X Lose 100g in weight. That should gain you…

Tip 30 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** “Aim to broadly run at an even pace. Know that you are fresh enough and…

Tip 29 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  *** Use a running track and spikes rather than a parkrun and trainers. A running…

Tip 28 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  *** Run at an even pace (flat course) use cumulative pace for the Km on…

Tip 27 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  * Lucky charm. Hmmm, wouldn’t work for me. But what do I know! Good LUCK!!…

Tip 26 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  ** Positive mental attitude.  You ARE going to do it. Visualise the JOY at the…

Tip 25 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  ** Know the course. The ups and downs, the windy bits on the day, etc..…

Tip 24 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** Eat a light, simple breakfast as long before the race as you can. You EASILY have…

Tip 23 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  ** Don’t eat (too much) protein the day before – it’s hard to digest. Basically…

Tip 22 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

** Have a light evening meal at least 12 hours before the race. . All the…

Tip 21 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

** Properly go to the toilet the night before and especially  in the morning. Get it…

Tip 20 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** Drink coffee (caffeine). It is a legal sporting stimulant that used to be banned. Go…

Tip 19 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** Drink as little as you can on race day (assuming an early race). You are…

Tip 18 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

    *** Eat a light, simple breakfast as long before the race as you can. You…

Tip 17 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  * I bought a pair of Nike XC (Cross Country) lightweight spikes for £10 from…

Tip 16 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

* Shave. Especially for men this one: shave or clip your torso hair (both sides if…

Tip 15 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

** If you can’t run an even split (constant pace). My understanding is that, for most…

Tip 14 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** Run in straight lines. ie run 5k not 5050m from wandering all over the place.…

Tip 13 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** ‘Sprint’ the last minute; this will only make a few seconds difference. No I mean faster…

Tip 12 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*X Run ‘correctly’, with the ‘correct technique’. This will be difficult to change by the weekend.…