Mo Farah – Base Training (Typical Week)

Below is the typical weekly training schedule for Mo Farah (2011-2014 while training for the 5000m/10,000m). It was this training program that Farah used to win double Olympic Gold in the 5000m and 10000m at both the London 2012 Olympic Games and the Rio 2016 Olympic Games The program involves running up to a maximum of 135 miles (217km) per week with no rest days and two sessions every day but Sunday, when he typically does 22-25 miles (35-40km) at around 5:40 min/mile (around 3:30/km).

Monday

AM: 10-mile recovery run (6:00min/mile pace)

PM: 6-mile recovery run

Tuesday

AM: 4-mile warm-up run; 8-12mile tempo run anywhere from 4:40 to 5:00min/mile pace (depending on altitude and terrain); 3-mile cool-down run

NOON: Strength and conditioning session (1 hour)

PM: 6-mile recovery run

Wednesday

AM: 12-mile recovery run, followed by a massage.

PM: 5-mile recovery run

Thursday

AM: 11-mile recovery run

PM: 5-mile recovery run

Friday

AM: 4-mile warm-up jog; 10x200m intervals (with 200m recovery jogs) on grass in 29 seconds each rep; 10x200m hill sprints at equal effort, walk back down to recover; 4- mile cool-down run.

NOON: Strength and conditioning session (1 hour)

PM: 4-miles easy

Saturday

AM: 11-mile recovery run, massage

PM: 6-mile recovery run

Sunday

AM: 22-25 miles, no slower than marathon race pace + 1 minute (for Mo, this means 5:40min/mile)

Total Stats:

• 126-135 miles per week
• 15 training sessions in total
• 2 gym
• 2 massage