Train like a pro - Mo Farah's strength training plan
AM: 11-milerecovery run.
Ever wondered how Mo Farah trains? As well as a serious schedule of running (take a look below if you don't believe us), Farah has a mix of strength and conditioning exercises to keep him running strong.
These steps make up Farah's hour long strength and conditioning sessions. Do ten reps of each, see how that feels and then repeat. You'll soon feel the burn.
Gym ball windscreen wipers
How to do a reverse crunch.
Gym ball crunch
How runners can complete 200% more gym workouts.
Mountain climbers
Take a plank position, forearms on the ball. Keep your core strong and alternate bringing knees to the ball.
Russian twists
Keeping your feet off the ground, rotate to touch a medicine ball to the floor on either side of you.
Clamshells with band
With the band round your knees, pull your non-standing leg out to the side, working against the tension.
Standing kickbacks with band
PM: 5-mile recovery run
Side plank runners
Start in a side plank, shins on a Bosu ball. Keep your core strong and drive your knee to your chest. Alternate sides.
Running
Of course, Farah's training isn't just in the gym. His typical training week, as prescribed by Alberto Salazar, is listed below. Not to be replicated (unless you fancy it!), but gives you an idea of what faces Mo most weeks.
Monday:
AM: 10-mile recovery run (6:00min/mile pace)
Health & Injuries
Tuesday:
AM: 4-mile warm-up run; 8-12 mile 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
Health & Injuries
Wednesday:
AM: 12-mile recovery run, followed by a massage
PM: 5-mile recovery run
Thursday:
AM: 11-mile recovery run, massage
Health & Injuries
Friday:
AM: 4-mile warmup 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)
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Saturday:
circuit workouts to build strength and speed
Health & Injuries
Sunday:
AM: 22-27 miles, no slower than marathon race pace + 1 minute (for Mo, this means 5:40min/mile)
PM: Rest
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