Mo Farah's typical training week as prescribed by Alberto Salazar

A bunch of running around with a 2:20 marathon every Sunday. Yawn.

fred wrote:

It doesn't say a typical week in Iten.

...and yet that's where Farah is training.

malmo wrote:

Why do you think that these are full-out sprints? It never even occurred to me that they would be. Why do you infer that?

I don't. They can't. But they should. Thus my recommendation to replace them with shorter sprints that can actually be done at or close to 100%.

malmo wrote:

Why do you think that these are full-out sprints? It never even occurred to me that they would be. Why do you infer that?

Smart workout runner wrote:

I don't. They can't. But they should. Thus my recommendation to replace them with shorter sprints that can actually be done at or close to 100%.

Get a patent on your new training ideas. Owen Anderson can't corner the market on this stuff.

So, it says a typical week. Has he been there for the past

6 months, or does it say a typical week since January?

SWG is talking about Canova uphill ramps to stimulate FT fibers. ( Smart Workout Guy ).

29's might be around his current mile race pace at sea level.

What's the connection to marathon race pace?

Anyway , do you think a 200 workout, 10 mile tempo workout and jogging a 22 miler in a 125 mile week @ 7000-8000 feet is going to get it done?

This training week actually looks like nothing compared with Canova's schedules (e.g. for Abel Kirui or Moses Mosop), which are of course also run at altitude.

There are basically two hard runs in there, and one of those is just a piss-slow long run with no marathon pace or even hard progression in it whatsoever

I am not counting a bunch of useless 200s as a marathon workout. All that this workout shows is that Al and Mo still have one eye on the track and haven't fully committed to the marathon. NOT a good sign.

Unless all of those 6:00 pace "recovery runs" are hiding some actual work, this schedule is a really bad sign.

Get Up On It Like This wrote:

A bunch of running around with a 2:20 marathon every Sunday. Yawn.

Correct. Canova's boys will crush the protege of the world's most overrated marathon coach Salazar, killer of marathon dreams.

malmo wrote:

fred wrote:

It doesn't say a typical week in Iten.

...and yet that's where Farah is training.

Huh?

So if I post my lifting schedule while I visit Venice Beach that is typical Venice Beach lifting? Duh...

Farah actually does far more of his running alone than most Kenyans in Iten or environs. But you knew that, right?

fred wrote:

Nope. The OP says it's a typical week, which would include

training at non-altitude.

The Canova boys had more complex and intense speed at 7000-

8000 targeting 4:40 pace.

And Canova would say there's no connection between the 200's

and the marathon.

And just because AlSal prescribes it, it doesn't mean that's

what Mo is doing in Iten on his own.

But doesn't Canova frequently have fartleks planned in training, even while marathon training? Stuff like 20x1:00 on/off, long hill repeats and fartleks with about 1:00 of moderately fast running, mixed with plenty of jogging rest. It doesn't seem that much different but then again, Mo hasn't been training under Canova, so copying his training wouldn't work out too well.

fred wrote:

Anyway , do you think a 200 workout, 10 mile tempo workout and jogging a 22 miler in a 125 mile week @ 7000-8000 feet is going to get it done?

Gets it ^^^

Other than the 22-27 mile long run this is pretty much my summer training schedule for my better SR HS boys in XC.

Salazar seems to have a very sophisticated training regime for his track athletes. Hard to believe he goes this basic for the marathon.

fred wrote:

Anyway , do you think a 200 workout, 10 mile tempo workout and jogging a 22 miler in a 125 mile week @ 7000-8000 feet is going to get it done?

Depends how hard the 22 miler was taken.

Dennis Reynolds 2.0 wrote:

fred wrote:

Anyway , do you think a 200 workout, 10 mile tempo workout and jogging a 22 miler in a 125 mile week @ 7000-8000 feet is going to get it done?

Depends how hard the 22 miler was taken.

The 22 miler was taken at piss-weak pace. ^^^

you guys are reading way too much into this

bigtool05 wrote:

you guys are reading way too much into this

Gets it ^

Hard to believe that's all he's doing. Salazar doesn't share his training plans, so I wouldn't take this too seriously.

LOL to the guys saying how "easy" this schedule is (which if real, represents only 1 week in several months of training).

please post your training so we can see what a REAL 'thon training week looks like.

LOL!

ps go to Farah's twitter, he training with some pretty fit guys...i'm sure with AlSal not there to monitor every little detail, some of those "easy runs" with the group turn into hammer-fests quite often. and god only knows what happens on the "hard" runs! and this is all at 7K+ altitude.

i think Farah has been getting down-and-dirty & is ready to go.