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…