Mo Farah's peak training, 2-3 weeks prior to Chicago Marathon!

But he isn't with Salazar anymore, is he?

There is no way that 20k @ 78 minutes could be considered "moderate" for Mo Farah. 6:16 is slightly more than a jog for him.

Like Really Bro wrote:

There is no way that 20k @ 78 minutes could be considered "moderate" for Mo Farah. 6:16 is slightly more than a jog for him.

Maybe the terrain was rough, but yeah for Mo, normally that pace shouldn't feel moderate.

867-5309 wrote:

Nice Muslim Sunday rest there.

Except for the muslims, it's Friday. Thanks for your insights anyway.

There is no way he will do his KM repeats at 2:26-2:28, way too fast for guy who is training for a marathon. 2:35-:38 More reasonable.

Like Really Bro wrote:

There is no way that 20k @ 78 minutes could be considered "moderate" for Mo Farah. 6:16 is slightly more than a jog for him.

He's at 8500 ft on a hilly dirt road. Go try it. Definitely worth much more than 6:15's.

What he was doing under Salazar likely has little relevancy now. He's training for a different, much longer, event, under a different coach. I did hear that he and Galen ran in the 5:30-6:00 range on easy days but that was while training for 5k-10k, with the occasional 1500/mile. They were doing lower mileage and could get away with doing those easy miles faster. I imagine it's much harder to run "fast" on easy days when those easy days are longer and your workouts are fast and very long.

The biggest thing is that he has a different coach now, who us obviously instructing him differently than Salazar when it comes to easy days. I'm sure he could still run 5:30-6:00 in easy days but he would most likely be slower than he is now.

How does this add up to 120 miles? It's not even close. Are you omitting morning workouts? You're not telling us that Mo doesn't do two-a-days?

He did 5 x 1km at 2:26-2:31, and died to a 2:41 on the 6th. That last one kind of makes sense if this workout actually happened. But that is insanely fast just a few weeks before a marathon. Not sure what to think about this...but the rest of the days make sense.

starmiler wrote:

How does this add up to 120 miles? It's not even close. Are you omitting morning workouts? You're not telling us that Mo doesn't do two-a-days?

Let me do basic math for you.

In a league of their own wrote:

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

35 kilometers - Monday

25 kilometers - Tuesday

35 kilometers - Wednesday

25 kilometers - Thursday

35 kilometers - Friday

40 kilometers - Saturday

0 kilometers - Sunday

Total: 195 kilometers

so slow wrote:

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.

It´s called tapering.

Natural-runner wrote:

There is no way he will do his KM repeats at 2:26-2:28, way too fast for guy who is training for a marathon. 2:35-:38 More reasonable.

Actually the man loves to grasp what he knows he does best, to a race really fast. That's why he wants to keep his track speed for as much as possible.

Probably it was an exhaustive workout, probably he was really burning during the 6th rep and couldn't keep up the monstrous 2:30/km pace. His coach hinted he might target the track next year at the world champs, or at least the10,000m + a fall marathon.

At the moment i see Farah capable to run 12:40/26:30. I doubt anyone could break Farah or beat him in a last lap sprint. He knows he has the upper hand over everyone on the track. I even see a weird scenario unfold if he runs the 10,000m with the Kenyans trying hard to break Farah only to see Mo break them and win clear by 10 seconds or so..

I don't know what he does or takes but he's in a ridiculous shape.

Natural instinct wrote:

Actually the man loves to grasp what he knows he does best, to a race really fast.

LMAO

starmiler wrote:

How does this add up to 120 miles? It's not even close. Are you omitting morning workouts? You're not telling us that Mo doesn't do two-a-days?

What're you on about, imbecile? Did you not even bother to look, or are you just that dense?

Farah couldn't run close to 12:40/26:30 when he was in his prime and on the Jama Juice. What makes you think a 36yo can now?

starmiler wrote:

You're not telling us that Mo doesn't do two-a-days?

He's not.

* to close a race really fast

Well, back then he never really went for it, just made sure he did enough to win. If he really put all the eggs in the same basket and went for it, i think he would've tickled Bekele world record at 5,000 at least.

Now he does a lot more mileage and marathon specific training and it goes both ways..but i think with a few months of specific track work he would be able to achieve these times. 2018 Farah seems to be better than ever.

Scorpion_runner wrote:

Ezekiel bread wrote:

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.

Can you define moderate run pace and “intermediate muscle”? Many would say any pace between workout and easy is a waste or time and leaves you less recovered for workouts.