Train like a pro – Mo Farah’s strength training plan – Runner’s World (UK)

By Staff 5 years ago

Train like a pro – Mo Farah’s strength training plan  Runner’s World (UK)

What strength training does Mo Farah do? Farah’s coach shared these seven moves with Runner’s World – add them to your strength and conditioning plan.

mo farah strength training plan

Naomi BakerGetty Images

Advertisement – Continue Reading Below

1 Gym ball windscreen wipers

Hold the ball using your ankles and rotate through your core to lower it to the floor, both sides.

2 Gym ball crunch

Pin the ball between your ankles and crunch up as high as you can.

3 Mountain climbers

Take a plank position, forearms on the ball. Keep your core strong and alternate bringing knees to the ball.

4 Russian twists

Keeping your feet off the ground, rotate to touch a medicine ball to the floor on either side of you.

5 Clamshells with band

With the band round your knees, pull your non-standing leg out to the side, working against the tension.

6 Standing kickbacks with band

With the band around your ankles, kick your non-standing leg back against the tension

7 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.

8 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)

PM: 6-mile recovery run

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

PM: 6-mile recovery run

Wednesday:

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

PM: 5-mile recovery run

Thursday:

AM: 11-milerecovery run

PM: 6-mile recovery run

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)

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)

PM: Rest

Advertisement – Continue Reading Below