Mo Farah Trains Using The RW FIRST Marathon Schedule

MoraghanMoraghan ✭✭✭

Mr FIRST:  Hi Mo.  We've got some intervals today.

Mo:  Great, I love doing intervals.

Mr. FIRST:  We're after 4 * 1600m @ 10k - 35 to 40 seconds which for you is between 3:38 and 3:43 per mile.

Mo:  Is that a typo?  The mile world record is 3:43.

Mr. FIRST:  Erm....you could do them on a track in spikes if you think that would be easier.  Would you like to try the 800m intervals instead?

Mo:  Looks like I'd better.

Mr. FIRST:  We're after 7 * 800m @ 10k - 45 to 50 seconds which for you is an 800m in about 1:45.

Mo:  But my 800m PB is 1:48.69 and you want me to do 7?

Mr FIRST:  Perhaps we should stick to tempo running.  We want a 4m tempo at 4:18 p/mile pace.

Mo:  But that's only 8 secs a mile slower than my 5k PB over nearly 33% further!

Mr. FIRST:  You'll never get anywhere in this sport with this level of negativity.   Would you like to try 12 * 400m doing each in 50 seconds?

Mo:  Are you sure this is going to give me a good marathon time?

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