MO FARAH. HALF MARATHON TAPE

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  • Cabral's Bio

    Antonio Cabral

    Member since 12/31/1969.

    1,385 posts. Last post 7 years ago.
    9 years ago 03/26/2015 10:17am EDT

    MO FARAH LAST DAYS OF TRAINING BEFORE LISBON HALF MARATHON WHERE HE DID 59:32 NEW EUROPEAN RECORD

    -Tuesday, Mars 17 - AM - 20min easy warmup jog + track. 8X1000m/2min50s/average pace. Recovery=2:00min/easy jog + easy cooldown

    -Tuesday , Mars 17 - PM - Massage + REST, no run

    -Wednesday, Mars 18 - AM - 45min outdoor run 4:18/kilo pace average + flexibility

    -Wednesday, Mars 18 - PM - REST, no run, chilling in Lisbon

    -Thursday, Mars 19 – AM - 20min easy warmup jog + track. 10X300m/46-28secs/average pace. Recovery=2:00min/easy jog + easy cooldown

    https://www.youtube.com/watch?v=-pBtdPZG5-I

    -Thursday, Mars 19 - PM - REST, no run, chilling in Lisbon

    -Friday – Mars 20 - AM - 45min outdoor run 4:18/kilo pace average + flexibility

    -Friday, Mars 19 - PM - REST, no run, chilling in Lisbon

    -Saturday – no data

    -Sunday- 59:32. Lisbon Half marathon win. New European record

    https://www.youtube.com/watch?v=YrphoK1QK_M

  • theyknowtheyknow

    Anonymous Poster

    9 years ago 03/26/2015 10:22am EDT
    re: Antonio Cabral

    yet I have teammates who love to run 6:20's-6:30's for easy runs. Lawl

  • Other options

    Anonymous Poster

    9 years ago 03/26/2015 10:32am EDT
    re: theyknowtheyknow

    If this is true it's just the week of the race. There are many articles as well as interviews with Alberto where he says mo and galen run 5:45 pace per mile. I think before important races there is no fitness to be gained so easy jogging is best so you can feel as fresh as possible.

  • Cabral's Bio

    Antonio Cabral

    Member since 12/31/1969.

    1,385 posts. Last post 7 years ago.
    9 years ago 03/27/2015 11:04am EDT
    re: theyknowtheyknow

    theyknowtheyknow

    The young runner that follows Mo Farah in thsi 10X300m for 46-48se3cs average is just a 30:50 pb 10000m runner and as we know Mo is a sub 27:00 10000m runner. However he is able to follow Mo the 10 intervals at the Mo´s pace, as he also did lead some of that intervals.

    The fact is that Mo did an extreme easy week of training, as peak and taper for the Lisbon HM. Training at 4:10-4:20/kilo pace is very slow pace related the Mo capacity and of not this kind of pace it´s not what he did to enhance his shape condition.

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