A sample of Mo Farah's training before starting his taper provided by Run'ix. Well..what can you say, just go figure.
A sample of Mo Farah's training before starting his taper provided by Run'ix. Well..what can you say, just go figure.
Mo Farah - Training - 120mpw - 192km
Mon - 20km mod - 78min
15 km easy - 64min
Tue - Track 15km - 2km warm-up+cool-down at 5:00/km +
6x1km in 2:26,2:27,2:28,2:28,2:31,2:41, 5' easy jogging between reps
10km easy - 43min
Wed - 20km easy - 86min
15km easy - 64min
Thu - Track 25km - 2km warm-up+cool-down at 5:00/km +
15x1km in 2:45/km, 2' easy jogging between reps
Fri - 20km easy - 86min
15km easy - 64min
Sat - 40km long progression run at 3:26/km
(first 10k at 3:40/km,10-20k 3:29/km,20-30k 3:21/km,30-40k 3:14/km)
Sun - REST
One interval workout and one progression long run with the rest being easy.
Ezekiel bread wrote:
Two interval workout and one progression long run with the rest being easy.
Solid marathon training. No rocket science. If I would prepare for a marathon I did very much the same, maybe reduced to 2/3 of the volume and of course individual paces.
Ezekiel bread wrote:
Ezekiel bread wrote:
Two interval workout and one progression long run with the rest being easy.
Tuesday Interval- 6x1k @ 3k pace
Thursday Interval- 15x1k @ 10k pace
Nice Muslim Sunday rest there.
867-5309 wrote:
Nice Muslim Sunday rest there.
For the love of the humanity, give it a rest.
Pace wrote:
Ezekiel bread wrote:
Tuesday Interval- 6x1k @ 3k pace
Thursday Interval- 15x1k @ 10k pace
2:45 is closer to Farah's 15k pace. Recoveries are probably too long to suit tinman.
I would agree that some might think that is a lot of rest, but where he is in the training cycle should explain that some.
Smoove wrote:
I would agree that some might think that is a lot of rest, but where he is in the training cycle should explain that some.
Exactly, we are looking at a taper workout.
Also interesting is the moderste and easy run pace. 6:20 per mile and slower. An awful lot of much slower runners than him are running their easy days faster than that. It is less in vogue now than it was in the 90s, but still some people are clinging to that.
pfui wrote:
Pace wrote:
Tuesday Interval- 6x1k @ 3k pace
Thursday Interval- 15x1k @ 10k pace
2:45 is closer to Farah's 15k pace. Recoveries are probably too long to suit tinman.
I’m assuming the workouts are at altitude? Unless he drops down on quality days.
Tin man doesn’t train world classers.
Just an accumulation of guys who are desperate enough to run club xc’s together.
Aluminum Man wrote:
Tin man doesn’t train world classers.
Just an accumulation of guys who are desperate enough to run club xc’s together.
Just send tinman to Kenya and he'll be the next Brother O'Colm.
Where in the schedule does he miss his doping test because he didn’t hear the doorbell.
Say what you mean "nice Sunday Muslim rest".
Ezekiel bread wrote:
Ezekiel bread wrote:
Two interval workout and one progression long run with the rest being easy.
You guys are forgetting the long moderate run, which is a workout. . It's basically a slow tempo. Kipsang does his on monday as well to start his week.
The moderate run is a speed between tempo and easy, and it is a way to work the intermediate muscle, but keeping fatigue low.
One can get the same benefit from a 70 min moderate run that one gets from a 40 min tempo run.
I also think these were done at altitude. The race preview said he spent most of the build-up at altitude.
It seems a lot of rest for me too, but still, km repeats in 2:25-2:30 range? Give me a break, some fast guys don't even have a pr that fast. I guess if he took less rest the workout would have been too exhaustive. The first workout is a killer in my opinion.
I can't imagine this is accurate - some of those easy runs are as slow as 6:50 a mile. Awhile back wasn't it going around that Galen and Mo were running 5:40-5:50 on their easy days? Didn't Mo at one point even mention that before Salazar he was jogging easy days at 7-7:30 and he credited the increased intensity on easy days as one source of his improvement?
Sure we've got Kipchoge on record jogging easy days at ~6:30 or something so it's no question that people are reaching the very top with a true hard-easy approach. I'm just surprised because I remember reading that Salazar seemed to be pushing a generally high intensity of work with little room for jogging.