Mo Katir - 20x300m

Spanish national record holder over the 1500m, 3000m and 5000m - Mo Katir - is in the middle of base training and preparing for race indoors in a couple of months.
We joined him and his squad for a workout in Cartagena, a short drive from his home town - Murcia.
The workout starts at 15:00 for those wishing to skip the intro scenes that include sharing a back story to the video, meeting the team and learning about the shoes Mo uses in training.
The workout: 4 sets of 5x300m with 90sec rest and 4min between sets.
Huge thank you to Pedro Carmona for assisting with translating and narrating the workout. Pedro is a highly successful Running Specialist Physiotherapist based in Lisbon. You can find Pedro's Instagram here: / go.fisio
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Sweat Elite Instagram: / sweatelite
Mo Katir Instagram: / mo.katir
Videographer (Matt Fox) Instagram: / mattinglisfox
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[@tom_reacts5086]

Dope training

[@lowzyyy]

Really dope!

[@ondrakohl5474]

The videos with the american runners are great, but now you are actually filming workouts of olympians and national record holders! World class runners, world class content

[@mitchelldervin8979]

@@sschwen8050 thank you 😭 like do they not realize who’s already been on the channel?

[@ondrakohl5474]

@@sschwen8050 it wasn't meant to be criticism of any kind, I really respect Matt and all of the US athletes. I probably expressed myself poorly, but I wanted to say I am glad there are now athletes on this channel who I am more attached to.

[@jakubgomola2119]

@@sschwen8050 europe and african distances running > us distance running. Deal with it

[@waterproof4403]

@@jakubgomola2119 the US has just as much as good runners from Europe

[@jakubgomola2119]

@@waterproof4403 in middle distance def no

[@SlobberyPantsu]

So hyped to see this. Mo doesnt get talked about enough

[@waterproof4403]

Cause he gets lapped in major races

[@Amogus-qw5ph]

@@waterproof4403 true

[@chicnoir29]

He has a major metal under his belt now.

[@mathematics5573]

he's on EPO

[@Jcub1]

@@mathematics5573👀

[@Snnovern]

7:07 bro AHAHAHAH after the athlete answered "oh...yeah!" he then smiled and said in spanish to the translator "what did he just asked me? i did not understood the last question" *AHAHAHAHAHHA* xD

[@asiocentric]

Great job Crew! I truly appreciate all you guys do. Your efforts and sacrifice are incredible! So did Pedro break 3hrs. All that time on his feet shorting this and with all of the stress, I can only imagine it had an effect on his splits!

[@sweatelite]

We both ran terribly!

[@russamehta]

Fantastic to watch these guys train. Future is bright for Mo Kateer. As usual a top class video

[@JorgeTomasRuiz]

Gabi, que calma transmite y sobre todo saber escucharlos. Me alegro mucho por el.

[@MusicBankz]

Superb job Matt!

[@adrianriverapr6288]

On the spikes he said that the spikes are good from long distance to middle distance and that it is good for both

[@TheFODRunner]

I cant believe you were able to record this despite workout moving days! This channel keeps getting better and better!!

[@GeneralizedWriting]

Beautiful footage.

[@pol_V]

Great vídeo sweet elite. Katir has a lovely runner

[@sschwen8050]

I can't imagine living in one of those apartment buildings and looking out and seeing Mo Katir doing a workout!

[@user-nv4lc6yy7o]

most people who live there don't know (or care) about Mo's performance status or medals, here in Southern Europe (same thing in Greece too) athletes are just 'our next door neighbour who runs and wins running races'. And that's good if you ask me.

[@albertoalonsoloma6026]

¡Qué gran tipo este Katir! He is really accessible and I hope the best for him. Good video.

[@JohnAdams-rm7zm]

Great video of one of my favorite runners ✊

[@Raulortegatki]

Una auténtica pasada. Se siente uno ridículo comparándose con semejantes atletas 💪. Otro nivel.

[@teamkatir1295]

Bonito vídeo ❤

[@angelmariagarciacuellar8837]

que máquina Katir, felicidades por la última medalla en el Campeonato de Europa

[@juancdelalamo]

Fantastic video, Matt! It took me a little while to figure out what the workout was about: 4x(5x300=1500) at around 1500m goal pace (300 m @ 42'' is equivalent to 1500m @3'30''). Perhaps a brief explanation of this type of specifics would be helpful in future videos? Anyways, fantastic video. Congrats and sorry to hear about your DNF in Valencia.

[@sweatelite]

Thanks Juan! Workout is always written in the description of the video also.

[@juancdelalamo]

@@sweatelite Thanks for your reply. I meant the context (e.g., why 42'' in 300m and not 50'' or 35'' and why 4x(5x300) instead of another combination, considering that Mo is a 1500m runner) of the workout rather than the actual details, which as you point out are always specified in your videos. Anyways, I don't want to make a big deal out of this. I love all your videos, from Chelimo and Katir to the school teacher training at night. Keep up the fantastic work!

[@johnlvs2run]

@@juancdelalamo 42 for 300 is his 1500m pace, 3:30 for 1500m.

[@JDC_90]

Excelent work!

[@robinbauer1975]

His spain outfit looks dope as hell

[@runningwithmarc]

Great stuff, even without using the bike this was a nice insight. 🔥

[@Manahona]

He made huge improvement between 2019 and 2021, almost 9seconds on 1500m 2019 and juily2021 from 3.37 to 3.28. and In 2017 he was around 3.52, he gains 22seconds in 4years, impressive :) Now one of the best :)

[@pdonj7228]

because he was doping.

[@migueltrejo3877]

The google translate cracked me up. Times like this is when I’m grateful to be bilingual

[@mckonal]

amazing content man. greetings from turkey

[@sawlietpsy4064]

Wow genial 👍👏👏👏

[@asieruriacuenca839]

Grande Katir...!!, this guy is a force of nature...!!

[@clivehamilton2132]

I like watching , Mo Katir run, the man is awesome

[@ElMattu_]

not at all

[@manuelmariagallegosanchez6600]

Great video

[@davidbetan602]

Excelent video. I'm waiting for the southamerican's training, please

[@MBkompressor]

Gooooo Portugal!!!!!!

[@mohammadreja3931]

thank you for posting such type elite runners training videos is great for us like youngestrs

[@pdonj7228]

not when they are dopers

[@diskoeric2248]

this video is dope

[@momoben9899]

Bravo Mohamed

[@kopaz3203]

¿Cuanto es el tiempo de recuperacion entre heat?

[@jamesturner4721]

it seems like they are starting before the 300m start?

[@arisonbiolchi5657]

22:20 everyone breathing super hard and Mo chilling

[@alvaromartinez4042]

Hahaha bro, we did 12x300 43-44" pace.. Mo is insane 🥵🥵

[@chrisbayliss3532]

Impressive , Loved how Mo suddenly burst onto the scene last year.

[@Prabal2250]

Please upload more videos on him

[@ethan.wroblewski]

Looks like a tough track workout

[@waterproof4403]

Not hard enough

[@davidfox7983]

Great things in Stor for Katir Hes also in the top 15 of 3000m I place ahead of Kipchoge

[@xoelrodriguezabad2130]

as a Spaniard in Kansas see this is so funny... sometimes the track rules in Spain are stupid, great video as always

[@braisfernandez94]

Os galegos sempre polo mundo adiante! Un saludo dende a terriña

[@adamhaiqal7939]

How many sec to rest between 1×300m to 2×300m and so on

[@thedarkpassenger331]

The spike is the Asics Metaspeed LD 0

[@na-dk9vm]

Has anyone any idea what company makes the t-shirt the man is wearing at 28:34 please???

[@joseteijeiro6601]

As a Spaniard, I feel ashamed for not letting you film from the bike. But it is true that at almost 30 km / h and accelerating would not be easy. Cheers.

[@J_Money1]

True. They are going so fast

[@emarqz]

I would have love to be there as a translator. So much information lost. Still great content!!! Thanks.

[@robinbauer1975]

28:06 mo tossted away his medal the kids have given him and the one guy out it into his back nice guy

[@Worldpeaceforeverremains]

I remember doing 10x300m at 39s each.

[@mauromariani1712]

Katir is top 10 all-time in the 1500, top 15 all-time in the 3000, top 30 all-time in the 5000. And he is 23. Hope he stays healthy and has a long career. The video quality is a bit lower than usual for this channel. The camera moves a lot, a bit uncomfortable to watch at times. Content top notch as usual, it gives a real feel of the atmosphere on the track.

[@sweatelite]

Thanks for the feedback. Can you let us know which parts are uncomfortable to watch so that we can improve in future.

[@adewabakkelmonsoor2865]

I agree, its a bit grainy too and it looks like there's a filter on the video

[@MC1796]

@@sweatelite Doesn't seem like a specific part, whatever is doing the stabilization might be over-correcting throughout the video?

[@mrnoobyman12345]

Considering the circumstances, I think they did a helluva job. No bike, travelling, etc. Wonderful work tbh. I thought the lane 9 turf was a nice touch for the facility---first time seeing that.

[@mauromariani1712]

@@sweatelite I think there is a problem with camera stabilization. See for instance the interview at 2:50 and the minutes after that. The movements around 5:00 were a bit uncomfortable to watch, or maybe that was because I had just finished a workout (despite slower than Katir!). The actual workout video is good. In any case thanks for the great content.

[@pdonj7228]

doper.

[@albertoaguilar9773]

Do you know if he has a cousin called Anas Katir?

[@rickblend4330]

Dope

[@daktt7571]

What about in between rest how many secs

[@prassinopsari2468]

galen rupp next one please

[@philippeorphanides9596]

Why does he start his reps before the slower group? My wild guess is that it keeps him in race mode with a front pack to pull him and then finish at the front, any thoughts?

[@javierhernandez4485]

Yes and also because doing It like that the wind is not as bad as doing the training by your own

[@patricioalexander1800]

descansan 4 minutos tras cada 300m?

[@josepaulinogarciaperez7955]

Katir N 1🌹

[@natesilvers2166]

God I miss running in Spain the california of the EU used to snack on wild figs, oranges, passion fruits, mangoes. Always sunny and a blue sky

[@caminhoslugares]

top, quero voltar a correr, bons treinos

[@tonyyoung3381]

After 20*300 (:42)… where does this go? 12*300 (:39?)

[@henrywalker7715]

Probably not hah 😋

[@henrywalker7715]

8 x 3(39) all out tough workout

[@scalyskincw210]

How'd it go at the Valencia marathon?

[@Stroguable]

He didn't finish.

[@sweatelite]

Matt here. I withdrew at 26km, struggled with early muscle cramps and generally felt tired from the work travel.

[@bartekzielinski1645]

Very sorry to hear about the Valencia setback Matt. Thank you for your efforts on this clip in light of the impact it must have had on your race the following day. Logistically it must have been a very difficult job but end result is fantastic. Best of luck in your next marathon!

[@scalyskincw210]

@@sweatelite sorry to heart that. I hope you get back to full strength soon

[@RodrigoJaraPiccardo]

I bet Jakob Ingebrigtsen is watching this

[@zaksblaze]

Regular 🤟✊❤

[@merouaneberkat46]

Do grant Fisher next

[@randomthings2200]

Juiced out of his brain.

[@jacobreesmontgomery]

i geeked at 25:22 🤣🤣🤣

[@user-ty3jm7wu8r]

I want program 10k sup 35min

[@robintang7304]

How long is the rest?

[@korir_]

(5×300m)×4sets 90sec and 4min

[@lasolution3928]

Mohamed always slowed down 5 meters before the finish line. He could gain half a second if he goes all the way.

[@bubba7007]

How much rest between the 300?

[@johnlvs2run]

From the intro: 4 sets of 5x300m with 90sec rest and 4min between sets.

[@francoispicaud9631]

What about the prototype ? He told you he was not allowed to show them on camera, and you include them. Pretty bad from you I think !

[@sweatelite]

did you like the rest of the video though?

[@francoispicaud9631]

@@sweatelite I love your channel ! Probably one of my favourites or my favourite within athletics. But don't lose the focus, and let's protect the athletes and the information around them. Athletics is a sport where it is so hard to find sponsors (and keep them)...

[@lebogangseabi525]

The guys are pushing. We would have probably pushed the whole 300x 20 We normally used to do 400 x 25 one time. We would start by running around 65 than we would drop to 61 or as fast as you can. ( That's Afrika training for you) But is a good session

[@jgt1120]

What are they saying at 19:32?

[@shanegill5091]

He's talking about foot strike in those shoes and correcting it a little (I think). Then he gives him advice on exercises that he can do to improve it. Says he can do 3 days a week and won't take much time. Maybe a native Spanish speaker can confirm?????

[@alvaromartinez4042]

@@shanegill5091 tells him: you should perform ankle exercises with elastic bands to strengthen the ankle and correct pronation a little

[@theperfecteraser5988]

Welp…

[@paci]

Saturday / Friday / Saturday... the Spanish way lol

[@Sofia-gm2jr]

Plsss do athiing mu!

[@jurgenforster8314]

That would be a dream!

[@bennipollner5240]

Doper, banned die good😂

[@akshitpundir5885]

Speed workout for 1500 meter .....

[@elliotrose8836]

Can someone please get Mo Katir a biscuit

[@michaelgrimes883]

Translator just came for a chat

[@pigu8734]

chatty chatster

[@zakariazahour515]

محمد كثير ليس مو كثير

[@gramseyjoyce]

Workout is not that impressive bearing in mind he's a sub 13, sub 7:30 and 3:30 guy. Ive seen 13:30 lads doing 12x300 at that pace and recovery with no blocks in between. Obviously he did 20, but hes getting an extra 3:30 each set of 5. He does look smooth but not imperial, especially towards the end. In fact, it seems like hes allowing himself some extra recovery, and yet only the last set goes slightly below 42 in the last block (spikes on)

[@runningMan84]

Здравствуйте! Нi! 👍👍👍👍👍👍👍👍👍👍😊😊😊😊😊😊😊😊😉😉😉😉🏃

[@kennethlandau5396]

You missed his micro dosing routine

[@aroundandround]

It’s just some guys running again and again.

[@JeeperzYouCreeperz]

One of the more awkward videos to be honest. Not sure why the coach agreed to let you film if he didn’t want to share very much. I’d give the benefit of the doubt because of the language barrier. But they were very stand-offish imo

[@hexavipons1539]

3rd xd

[@freedomm]

Why is everyone shortening "Mohammed" to "Mo"? You'd think they're ashamed of their name.

[@erensfeet5563]

Its just fashion inclination

[@XimOrRoller]

2nd

[@williamsmith1451]

I beat u

[@williamsmith1451]

First

[@XimOrRoller]

dang IT!

[@MarcusVinicius-km2cg]

Mo Katir is so ignorant!

[@fieldofsleepcows]

Mo seemed annoyed with his teammates. He didn't match the blue tops or even give the homies good job kisses. I wish he was brave enough to show how much he appreciated their help 🥺