Physiologist and former head of endurance at UKA says Farah’s global 5000m and 10,000m titles were due to meticulous planning, hard work and determination as opposed to ‘some magical drug or illicit aid’
A new book by Barry Fudge, the endurance coach and physiologist, describes Mo Farah as “the most decorated distance runner ever” before adding: “Sometimes misunderstood.”
Fudge refers to the 10 Olympic and world track titles that Farah won during a golden period from 2011 to 2017, but also the controversies that followed Farah around, most notably when Alberto Salazar, the coach who guided him to Olympic victories in London 2012, was later banned for breaking anti-doping rules.
This short book by Fudge has the tongue-in-cheek title “Why I Hate Running” and it is intended to whet the appetite ahead of a bigger sequel about the general training principles behind endurance running.
Certainly, for those interested in what makes Farah tick, it is a fascinating read. Fudge, who is now head coach in Saudi Arabia after leaving UK Athletics in 2020, does not ignore the thorny topic of Salazar as he talks about the stresses and strains it created on the lives of himself and Farah.
On the secrets of Farah’s success, Fudge says: “Between 2010 and 2017, Mo experienced a period of remarkable stability. He remained largely injury-free, avoiding the major setbacks that often derail even the most promising athletes. This longevity at the top wasn’t due to luck or some secret advantage; it was the result of meticulous planning, prompt problem-solving, and the ability to see the bigger picture when it mattered most.
“Some skeptics whispered that Mo’s sustained success must be due to some magical drug or illicit aid. But those of us who worked closely with him knew the truth. There was no magic — only an unwavering commitment to consistency and excellence in every aspect of his preparation.”
In the book Fudge talks about how he met Farah during the early stages of his senior career and mapped out their goals and how they were going to get there. The centrepiece to this was a concept dubbed “own the start line”.
In the spring of 2010 his stats included a 5000m best of 13:09.14, 1500m best of 3:33.98, body weight of 58kg and a support team that is described in the book as “disorganised, with no cohesive strategy toward the Olympic goal”.
Yet by the time the London Olympics approached he had run 12:53.11 for 5000m, training sessions indicated he could run sub-3:30 for 1500m and his body weight had dropped to 52kg.
Fudge says Farah “embodied the power of consistency”. He elaborates: “He didn’t just train hard; he trained diligently, day in and day out, year after year. This unwavering commitment to the process, this dedication to honing his craft, laid the foundation for his extraordinary achievements.”
During the long period of largely healthy training and racing, Fudge says Farah avoided injuries by using cryotherapy, underwater treadmills and a detailed strength and conditioning programme, much of which was introduced by Salazar. Great attention was also given to small factors such as the type of shoes worn and the number of laps run on a track in a clockwise and anti-clockwise direction.
Such was Farah’s dedication, Fudge says he once completed an entire 20-mile run alone by monotonously circling the outside of a field.
Mo Farah (Mark Shearman)
Injury did occasionally strike, though. Fudge tells the story of his Olympic victories in Rio, where were achieved despite a painful foot problem which had been caused by a small piece of plastic becoming lodged in a compression sock during a long flight.
“Mo’s career is a powerful reminder that greatness is built over time,” Fudge says. “It’s the accumulation of disciplined days, smart decisions, and unwavering commitment. It’s about showing up, doing the work, and not being swayed by distractions or shortcuts.”
Sometimes the path to success is a little more ‘random’ too. “The journey to greatness isn’t always mapped out in formal meetings or rigid plans,” says Fudge. “Often, it’s the informal conversations, shared jokes, and scribbles on a napkin that shape the path forward. By embracing ambition, understanding the determinants of success, assessing honestly, developing a tailored process, and building a strong team, you position yourself not just to compete but to win. And when you stand on that start line, you’ll know you’ve done everything in your power to be ready.”
Mo Farah training in Richmond Park (Mark Shearman)
There are also great insights into Farah’s training with Fudge saying: “We had a tradition of conducting a key workout about 10 days before a major championship. This session served as both a final physiological boost and a mental confirmation of readiness.
“For this occasion, we devised a challenging workout: 1600m, 1200m, 800m, 400m, 200m, with a lap jog served as recovery between each rep. This was a version of the classic breakdown workout that Alberto favoured, designed to mimic the escalating intensity of a championship race’s final laps.
“We agreed on target paces in advance. On a rainy afternoon on the side of a mountain in Japan, Mo executed the workout with precision. Among those present was Steve Cram, the former British record holder in the 1500m until Mo broke it in 2013. What he witnessed left him astounded.
“Mo’s times were: 1600 metres: 3:54; 1200 metres: 2:57; 800 metres: 1:55; 400 metres: 50.1 seconds; 200 metres: 24.3 seconds.”
Mo Farah at London 2012 (Mark Shearman)
Farah’s finest moment? Fudge believes it was his defeat of Caleb Ndiku over 5000m at the 2015 World Championships. Ndiku was in great form and stretched the Briton to near breaking point in the final two laps, but Farah kept him in range and then surged past in the home straight.
For many, though, the most interesting sections will be those that tackle the subject of Salazar. At one point Fudge says that mysterious ‘green cans’ that people noticed Salazar with in the warm-up area at the 2013 World Championships were actually just innocuous tins of Carlsberg lager.
Generally, however, it was not a light-hearted period, as Fudge adds: “For years, we operated under a constant cloud of suspicion and scrutiny. The situation culminated in 2019 when Alberto received a ban during the World Championships in Doha. The news sent shockwaves through the athletics community.
Alberto Salazar and Mo Farah (PhotoRun)
“Shortly after, Neil Black, who had been a steadfast supporter and key figure in British Athletics, left his role. I found myself as one of the few remaining from our original team.
“Around that time, I was informed that BBC Panorama was preparing another documentary that would feature me prominently. The anticipation was agonizing. When the programme finally aired, it raised questions about an L-carnitine injection administered to Mo in 2014 prior to the London Marathon. While the procedure was entirely legal and part of a potential future research project to benefit our distance runners, it was portrayed in a way that suggested impropriety.
“What shocked me most was that much of the content in the documentary came from emails I had shared with USADA in 2015, intended to assist their investigation. It appeared these communications had been shared with the press, a breach of trust that left me deeply disappointed.
“The ongoing scrutiny took a significant toll. Not long after, the world was gripped by the COVID-19 pandemic. In some ways, the enforced pause provided a respite from the relentless pressure.”
Barry Fudge (Getty)
The book is tinged with sadness, too, as Fudge says he lost his home, most of his savings and a large part of his identity when he departed UKA. What’s more, he felt he received little recognition for being an instrumental part in British Athletics’ endurance running successes. In addition, he lost coaching colleagues who he had worked closely with as well such as Neil Black and John Nuttall.
Yet the book ends on an upbeat note. “In the face of adversity, I found a path forward, he says. “I accepted a position as Head Coach for the national team in Saudi Arabia, and prior to that, I spent two years working at Aspire Academy in Doha.”
Despite stopping working with Farah in 2017, too, he is still on good terms with the now retired distance runner. “I’ve dedicated myself to rebuilding not just my career but also my personal well-being,” Fudge explains, “and Mo and I remain in contact, speaking regularly about our families and future plans.”
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