Mo Farah's Typical Weekly Training Schedule
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Mo Farah’s Typical Weekly Training Schedule

Most of us mere mortals are happy if we get out for a run a few times a week. Some even do the occasional two-runs-a-day thing to really up their fitness, however nothing compares to the mileage that the pro’s like Mo Farah put in.

Below is the typical weekly training schedule for Mo Farah. This involves running up to a maximum of 135 miles per week with no rest days and two sessions every day but Sunday, when he just does an all out 22-27 miles at 5:40 min/mile. This is the life of an elite runner!

Check out our piece on what running shoes Mo and other elite runners wear. (Mo wears the Nike Air Pegasus 32 to train)

Mo farah typical training week

Mo farah typical training week

Monday

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

Mo Farah

Mo Farah

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: 22-27 miles, no slower than marathon race pace + 1 minute (for Mo, this means 5:40min/mile)

Total: 126-135 miles per week

Rob Murray

Rob Murray

A 100%, bona fide running geek! Rob loves running, running gear, and doing races then writing about them!
Rob Murray
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Author: Rob Murray