Mo Farah Training: Typical Training Week for the Nike Oregon Project
Not all athletes at the Nike Oregon Project complete the exact same program, but there is a general outline that (coach) Alberto Salazar follows that includes/involves:
- Volume of 90-100 miles (145-160km) per week for 1500m runners and 110-130 miles (175-210km) for the 5km-Marathon runners (of course, the marathon runners would be closer to 130 miles (210km) and the 5km runners closer to 110 miles (175km).
- On top of this milage, he likes his athletes to do an additional approximate 10-30 miles (16-48km) of running effort on an Underwater treadmill or Alter G treadmill.
- 1 Speed Workout per week (faster than race pace)
- 1 hard endurance workout per week (6-8 miles (9-12km) in volume – intervals or tempo running
- 1 long tempo run (at around marathon pace for more than half of it)
- 2 gym workouts
- 7-10 (depending on the athlete/event) additional runs usually at around 5:30-5:45/mile (3:35-3:50/km) for male athletes and around 6:15-6:30/mile (4:00-4:15/km) for female athletes.
- 1-2 massages per week
Below is a typical structure of a training week for an athlete at the Nike Oregon Project
If a run says 7-10 miles, typically the middle distance runners will do 7miles and the marathon runners will do 10 miles.
Monday
AM: 7-10 miles
PM: 5-6 miles
Tuesday
AM: Long Intervals (mile repeats) or Tempo Run (6-8 miles)
PM: 4-6 miles + Gym
Wednesday
AM: 9-12 miles
PM: 5-6 miles (massage)
Thursday
AM: 7-10 miles
PM: 5-6 miles
Friday
AM: Short Intervals (20*200m) or Med Intervals (600s, 400s)
PM: 4-6 miles + Gym
Saturday
AM: 7-12 miles
PM: 5-6 miles (massage)
Sunday
AM: 15-27 miles steady (between tempo and recovery pace. For the Marathoners, no slower than marathon pace + 1min mile)
PM: Rest
