Mo Farah Training – 5 Weeks Leading Up To London 2012
1 July – AM 10 miles / 16km (59:10) | PM 5 miles / 8km (31:54)
2 July – AM 18 Miles / 28.8km (starting at 6:00/mile, ending at 4:45/mile, average pace 5:14/mile (3:16/km). Very easy 1.5 mile jog cool down | PM Rest (ice bath)
3 July – AM 10 miles / 16km (58:40) | PM 5 miles / 8km (32:32) + gym (core stability, general strength)
4 July – AM 8 miles / 12.8km (46:23) | PM 5 miles / 8km (32:39)
5 July – AM 20min warm up (3 miles / 4.6km), 3 miles tempo in 14:02 (5min rest), 7x300m in 40.5 average (walk 100m recovery / 2min), 20mins cool down (2.4 miles / 3.8km)
6 July – AM 12 miles / 19.3km (69:40) | PM 5 miles / 8km (32:10)
7 July – AM 10 miles / 16km (58:45) | PM 5 miles / 8km (33:30) + gym (core stability, general strength)
8 July – AM 20min warm up (3 miles / 4.6km), 8 x 1km (2:40 average, final rep in 2:29) with 1-1.5min rest, 20min cool down 2.3 miles (3.7km) | PM Rest (ice bath)
9 July – AM 8 miles / 12.8km (49:12) | PM 5 miles / 8km (33:01) + massage
10 July – AM 10 miles / 16km (59:16) | PM 5 miles / 8km (33:45)
12 July – AM 6 miles / 9.65km (36:34) + 4 x 100m strides
13 July – Race 5000m London 1st 13:06
14 July – AM 8 miles / 12.8km (49:12) | Rest
15 July – AM 10 miles / 16km (58:47) | PM 5 miles / 8km (33:30) + massage
16 July – AM 10 miles / 16km (59:15) | PM 5 miles / 8km (33:51) + gym (core stability, general strength)
17 July – AM 16 Miles / 25.74km (starting at 6:00/mile, ending at 4:45/mile, average pace 5:13/mile (3:14/km). Very easy 1.5 mile jog cool down | PM Rest (ice bath)
18 July – AM 10 miles / 16km (61:44) | PM 5 miles / 8km (33:23) + massage
19 July – AM 8 miles / 12.8km (46:35) | PM 5 miles / 8km (32:37)
20 July – 20min warm up (3miles / 4.6km), Drills, 3 x 1600m in 4:17, 4:15, 4:14 (200m jog recovery) 12x200m average 25.5 (2min rest), 20min cool down 2.5 miles (4km)
21 July – AM 10 miles / 16km (60:38) | PM 5 miles / 8km (32:55)
22 July – AM 8 miles / 12.8km (46:35) | PM 5 miles / 8km (32:37)
23 July – AM 20min warm up (3 miles / 4.6km), 1600m 4:01, 1200m 2:56, 1km 2:25, 800m 1:53, 600m 1:21, 400m 51.0, 200m 24.4 (slow lap jog recovery, around 3-4min). 20min cool down 2.3 miles (3.7km) | PM Rest (ice bath)
24 July – AM 10 miles / 16km (59:10) | PM 5 miles / 8km (33:30) + massage
25 July – AM 12 miles / 19.3km (67:40) | PM 5 miles / 8km (33:53)
26 July – 20min warm up (3 miles / 4.6km), 6 miles / 9.65km tempo run in 29:37, 3x200m in 25.5, 24.6, 24.4 (200m walk recovery), 3x100m in 11.4, 11.7, 11.6 (walk back recovery). 20min cool down 2.5 miles (4km) | PM 35mins easy (5.5 miles / 8.85km) + Gym (core stability and basic strength work)
27 July – AM 8 miles / 12.8km (46:50) | PM 5 miles / 8km (33:22)
28 July – 20min warm up (3miles / 4.6km), Drills, 2 miles tempo in 9:30 (4min rest) 12x200m average 25.7 (2min rest), 20min cool down 2.5 miles (4km)
29 July – AM 12 miles / 19.3km (69:26) | PM Massage
30 July – AM 10 miles / 16km (60:18) | PM 5 miles / 8km (32:45)
31 July – 20min warm up (3miles / 4.6km), Drills, 4 miles tempo in 19:23 (5min rest), 5x150m in 18.8 average (walk back rest), 20min cool down 2.5 miles (4km)
1 Aug – Rest (light massage)
2 Aug – AM 8 miles / 12.8km (47:43) | PM 5 miles / 8km (32:54)
3 Aug – AM 6 miles / 9.65km (36:10) + 4 x 100m strides
4 Aug – 10000m Final: 1st 27:30
8 Aug – 5000m Heat: 3rd 13:26
11 Aug – 5000m Final: 1st 13:41
