🔴 WATCH NEXT ➜ Low Heart Rate Training, Simplified: kzitem.info/news/bejne/tZWIy5ani3R9i5w
@imonbora9271
3 жыл бұрын
My running watch, the forerunner 35 doesn't give accurate heart rate, what do I do
@jos8192
3 жыл бұрын
@@imonbora9271 Try a Garmin HRM. I use this for my weekend long run (Maffetone pace). I use a FR 45, which is OK. But I like to have the HRM on long runs
@paulthomas6243
3 жыл бұрын
I have followed the MAF method for 8 months. I started at 7.30/km at 130 bpm and now can run at 5.20/km pace. It has also improved my 5k time from approximately 21 min to 18.45. I was blown away by this improvement in speed. Now introducing speed work once a week. I also lost 2.5 stone by following a low carb medetarian diet. Feeling great at 53 and running faster and further than I have in the last 10 years.
@marknorris1381
3 жыл бұрын
Well done!
@AugherAndy
3 жыл бұрын
Wow
@thibod07
3 жыл бұрын
Wow! Pretty impressive! To break 20 minutes on a 5 km run is something to be proud of.
@marknorris1381
3 жыл бұрын
A question for you - how much per week were you doing to get that result? What sort of training schedule over the eight months?
@Mememeep
3 жыл бұрын
so happy for you!!
@robertcook6476
3 жыл бұрын
Why not just do 80/20 as per Matt Fitzgerald? Same principle large volume of easy running with smaller volume of harder running. The key is understanding what easy running actually means for your current fitness level, time of day, temperature and humidity etc. I find a simple well of checking if your easy runs are at the right level is to see if you can breathe in and out through your nose all the time, you get very instantaneous feedback if not, the advantages of this (as I see it) are you don’t need to use any HR data which relies on actually knowing a number of parameters, such as your max HR for running, assumes your device measures your HR accurately etc.
@pam00088
3 жыл бұрын
The theory goes that, at least to begin with, the 20% of higher intensity still gives plenty of scope for overworking the system. Maffetone allows for moving onto 80/20 once aerobic base improvements have plateaued. Also, unless I have misunderstood, Maffetone is all about learning how to pace slower runs with the aim of ditching reliance on HR as a measure of what is appropriate. MAF HR is just a starting point for this along with being a useful bnchmark for use in periodic MAF tests.
@packfodder923
3 жыл бұрын
Matt Fitzgerald 80/20 is a misinterpretation of the research.
@kites4121
19 күн бұрын
My nostrils are tiny so that method doesn’t work for me. HR monitors, even wrist monitors, are more accurate than you think.
@andrewpozza6024
3 жыл бұрын
Went down the MAF rabbit hole via Floris and love it. Started 11:19 a mile, now down to as low as 8:34 a mile 6 months later, adding speed work after 4 months. All sorts of PBs. Best mile time was 6:47 and now 5:33. 5k now under 20min. Aiming for a half marathon April 25 under 90 minutes. Age 41. Excited to see your progress and MAF method gain a farther reach through your followers.
@sandrosantos9791
3 жыл бұрын
Great results, Andrew! Thanks for sharing. How much volume and how many training days a week during those first 4 months?
@John_Wood_
Жыл бұрын
great improvement, how many miles per week are you running?
@MidLifeRunner
Жыл бұрын
@@sandrosantos9791 sorry just saw this. I ran about 50-60 miles a week for three weeks and then a scale back week of 20%
@MidLifeRunner
Жыл бұрын
@@John_Wood_ about 55-60 miles a week. I peaked at 66 miles, around 9:30-10:00 min/mile pace. Every fourth week I would scale back by 25%
@ButlerRudd
Жыл бұрын
Can I ask a question. For the 4 months did you literally do zero work above MAF HR?
@thatguygreg
3 жыл бұрын
Good video. I´ve been running at MAF almost exclusively for 18 months now. The first three weeks of MAF training was the worst time I´ve ever had while running. Wose than being injured. My ego took a real beating. So frustrating! I was close to tears at one point and I nearly smashed my running watch out of sheer frustration. I had to slow down from around 5:20 / km to 7 min / km. Everyone was passing me and my HR alarm was constantly going off. It seemed like I couldn't run for 30 seconds without having to stop and walk to bring the HR down. But it got better. Improvements came slowly but steadily. I'm now running between 5:20 - 4:55 / km at my MAF HR, depending on the day. Before MAF I was running about 35 - 40km a week and every time I tried to up my volume I would get hit with runner's knee. Now I consistently run 80 - 100km a week and runner's knee is a thing of the past. The MAF method isn't exclusively running slowly and this is a misconception many people seem to have. There is a time and place for speedwork or rather efforts at higher HR. Those who have never built their aerobic engine before (like me) can make incredible progress just with running in the MAF range for a long period of time. In the 18 months I've been running at MAF I've only done about 8 higher intensity workouts. I did this mostly to add some variety to my training and to see how I was progressing but I stayed strictly within my MAF range for a full 11 months before trying anything 'harder'. My higher intensity efforts were all guided by HR, eg: I'd add 30 mins at zone 3 / tempo to a normal 80 minute run, so 30 min WU in MAF range, 30 mins tempo, then 20 min easy with a walk home once I finish. Strides are excellent and a perfect complement for MAF training imo. I do between 6 - 10 strides after a run 2 or 3 times a week. I really agree with the changes or tweaks you're making to your MAF training. Some people change it too much and insist on still doing some speedwork when they just start out at MAF which is wrong imo. What you're doing is still pure MAF. The strides won't elevate the HR above aerobic zone for a long enough time to have a negative affect on your training and I think there is minimal injury risk with this.
@garylq
3 жыл бұрын
Good plan. I did 7 months of pure MAF in 2019 using the 180 formula. During that time I improved by about a minute per mile at my MAF HR, but when I started to re-introduce intervals I realised I'd completely lost all my ability at higher intensities. I abandoned MAF after struggling around the 2019 Berlin Marathon in 3:59. Since returning to more traditional methods (all my easy runs and some workouts are now done by feel, blind to the watch) I've improved to 3:19 (Goodwood Marathon 2020, 54yo). However, I don't regret trying MAF. It gave me a good base and I learned several valuable lessons during the experiment.
@david7101
2 жыл бұрын
Can you do some days maf and some days intervals?
@jf8138
Жыл бұрын
@@david7101 That is where I am thinking, this guy just described dropping his old routine, which made faster, to strictly do a single method. Seems obvious that you would slow down overall, if you cut out interval training, as the pros might to TONS of easy running, they still do TONS of elite training too
@Dirtydreamer2023
Жыл бұрын
@@jf8138exactly, why didn’t he add the speed workouts sooner?
@tackjibe
11 ай бұрын
7 months is not enough time to give MAF a fair chance. That is the point at which you can introduce once a week interval training while maintaining your MAF heartrate on all of your other runs. With once a week interval training, your natural stride will return after awhile. You can start racing 10 k races, which will also improve your stride. 3:19 is an impressive marathon time at age 54. With consistent MAF training you could go under 3:10. When I look back I wish I had started MAF training from the beginning. I'll never know what my PB (3:16 age 55) could have been.
@stargazerbird
2 жыл бұрын
I am 70. If I subtract my age I get a heart rate that I reach walking slowly. I am fit. From feel and other ways of working it out my zone 2 heart rate max is 146. I can run that as long as I keep it super slow. It’s different for females, which is not talked about enough. We continue burning fat for fuel at higher heart rates. Slow jogging has vastly improved my endurance and my speed has increased as well. The method is excellent but those calculations are nuts.
@dcutl
3 жыл бұрын
Polarized training. Check out Matt Fitzgerald’s book 80/20 running.
@pam00088
3 жыл бұрын
Maffetone allows for this as a next step once aerobic base improvements plateau.
@markosajn5776
3 жыл бұрын
@@pam00088 and that seems to be ideal. Build good foundations because everything else is depending on them. 80/20 is a great way to live a running life.
@TheSteinbitt
3 жыл бұрын
That’s how all runners train though.
@BostonCycling_
3 жыл бұрын
This is the way
@electricant55
3 жыл бұрын
@@TheSteinbitt all elite runners maybe. Most hobby runners do more like 0/20 where the other 80 is medium effort
@alanorcharton8855
3 жыл бұрын
I did MAF for my last marathon did it pretty strictly for 6 months then added a little speed work. At 132HR I went from about 10.20 / mile to 8.50 / mile. Did the marathon at about MAF + 5 and average 8.36 and felt really good. The longer runs at or below MAF really helped me.
@John_Wood_
Жыл бұрын
great improvement, how many miles per week were you running at that time?
@craig2679
3 жыл бұрын
The main benefit of low heart rate training is staying injury free. Training to HR means if you are feeling terrible one day your hr dictates the pace so you're not overdoing it trying to chase a specific pace. So my slow runs based on HR range from around 4:40 per km to 5:30 based on how my body is feeling on that particular day.
@beerandchips2545
Ай бұрын
That's exactly right. I've been following the method for about 9 years, with a lot of success in racing and training, but when my mental health took a nosedive, it really reflected in my heart rate.
@AncoraImparoPiper
3 жыл бұрын
James, the way you are modifying the MAF training, sounds a lot like 80/20 training method which has been been the foundation of probably all endurance runners for decades, except that it didn't have a name. A focus on purely MAF without any neuromuscular stimulus, would simply result in a slow long distance runner. Some speed work is essential, and this is where the 80/20 rule comes in or your modified MAF training. I look forward seeing how you go with it. I'm following a similar plan but I don't focus on HR. I go by feel. I'm going slow enough when I can have a chat with some imaginary running companion. Then add strides, sprints, hills etc periodically. I'm aiming for a 3:45 marathon in about 12 months.
@Biolocsstore
3 жыл бұрын
Facts
@GoSlowToGoFastOG
3 жыл бұрын
Great point. I try the old saying the pledge of allegiance to gauge when am I am going too fast.
@AncoraImparoPiper
3 жыл бұрын
I will add this very good article, see link below, based on a lot of research done by Stephen Seiler (he's also on youtube) about the question of how much should you train. For endurance athletes the data is clear: lots of low intensity work but interspersed with high intensity work at lower volumes: www.8020endurance.com/seilers-hierarchy-of-endurance-training-needs/
@Runner466
Жыл бұрын
My problem is, I try to run at MAF pace every day for an hour a day. It’s not that I get tired. It’s my joints start to hurt. Especially my right foot and hip. I just can’t run. It’s like I’m just not biomechanically built for it. I’ve been running for years too. And it’s never gotten better. When I hear these things about how humans are “evolved to run” I think it’s all hogwash. Humans are meant to walk. Not run. After all, how often do you hear about stress fractures, Achilles tendinitis, IT band syndrome, Plantar fasciitis, or shin splints, from walking?
@martinsmolka2703
3 жыл бұрын
Science of Ultra has published a great article / podcast this week about Training Intensity Distributions. Highly recommended, it talks about polarised and more importantly pyramidal distributions and misunderstandings with 80/20 etc
@posner2
3 жыл бұрын
100% agree with what you said. Best MAF advice I’ve heard. I made huge improvements once I added strides to my easy MAF runs
@19Kamau79
3 жыл бұрын
My heart rate is related to temperature. I was struggling to keep heart rate low in Doha as humid +34C° on the evening then flew to my home state Finland and repeated same workout (distance and pace) following evening at +9C°. I had basically same clothes and 30min. in Doha 134bpm followed by 30min. in Finland 118bpm.
@Julian-pj2zi
3 жыл бұрын
Indeed, high heat and humidity can massively raise your HR for a given pace
@sebastianzx6r
3 жыл бұрын
@@Julian-pj2zi Your heart rate will vary due to heat,humidity, hydration levels,stress,hunger, and a million other factors. Just keep your heart rate at the proper number while doing MAF. It will fluctuate daily.
@19Kamau79
3 жыл бұрын
@@sebastianzx6r yes 10minutes is enough to dehydrate in Doha and also winter time run with heavy wearing cause massive increase in heart rate, mostly at the end of the long run. One of my friend old man who ran 2.51:xx marathon back in 1990's and winning that local race, he just told me go by the feel "easy never feels hard but good days even fast could feel easy"
@damianreid2452
3 жыл бұрын
Your blood volume's divided between tasks when it's really hot and your heart's given an extra job to do: pumping blood to the working muscles, yes, but also pumping blood to the skin to cool you down. Therefore, for any given heart rate, you'll have to back off the pace a little. One way to get round this is to think about layering DOWN (dress code). Another's to consider the time of day you run at. Not always a practical consideration and of course, depends entirely on your working day and home life but if you can get out really early in the mornings during the summer months you avoid the heat of the day. It really does help you direct most of your body's resources to the working muscles rather than any extraneous factors.
@DB-kq8kp
3 жыл бұрын
Thanks I'm in Kuwait and seeing the same thing . Appreciate the data as it helps me calibrate.
@Allride_
3 жыл бұрын
My MAF runs went from 8min/km at 150bpm down to 6min20/km at 140bpm. Pretty cool stuff if you have the patience. As a running beginner I didn't have an ego standing in my way
@MontyB97
3 жыл бұрын
How long did that that take you?
@Allride_
3 жыл бұрын
@@MontyB97 6 months but you can't really count my second month because I was injured (stupid mistake of being over motivated) so, 5 months of running
@kortex628
3 жыл бұрын
Amazing
@juliusjanusonis4604
3 жыл бұрын
Not only ego, i just find fast running fun, and man, does one need patience to stay
@andrea07pr
3 жыл бұрын
@@kortex628 that's true with all sports, it's not ego for me.. running, biking etc slow it's incredibily boring
@Bradl0y
3 жыл бұрын
What i found with maf in the last year is how to run easy. Maf in the last year has gone for 7min/km down to 5:35/km at 128HR. I now started this year to do more 80/20. But i know how to run easy now most of my runs avg 125 HR at just under 6min/km which I'm happy with.
@exerciserelax8719
3 жыл бұрын
I agree with this. I'm not an exercise scientist but have read some very convincing takedowns of MAF by people who are, however, almost all of them agree that easy running should be the bulk of your training time, especially in the early part of a training cycle. The best runners in the world mostly train that way (there are a few exceptions, like everything else, nothing is universal). Many of us never learn easy running because we start off at a fairly low level of fitness and always associate running with working hard. Many of us are also out of touch with our bodies and can't really tell how hard we're working or when our breathing rate is increasing. It can help a lot to have an objective measure (HR) to use as a tool to keep you at an easy pace and give you feedback about how that feels.
@clairesweter-millar260
3 жыл бұрын
If you have patience it works. I do majority of my runs around 132-135 bpm. I’ve noticed my paces are increasing on my faster efforts. I also work on my form during my slower runs.
@Maxyshadow
3 жыл бұрын
Awesome Claire!
@tackjibe
Жыл бұрын
I started MAF training 3.5 years ago. At that time I ran a half marathon at 1:42 at age 66. Three years later, at age 69 I ran the half marathon in 1:38. MAF works. I no longer stress about tempo runs and long runs at a certain pace. I go by heart rate. When it is hot and humid, I have to slow down, when it is cool and dry, I can go faster. All at the same heart rate. It is amazing. Once a week I do about half an hour of interval training, alternating weeks between hills and flat ground.
@FreshTopEnd
Жыл бұрын
If you do maf training are you able to recover from running everyday? I am new and only run 2-3 miles a day
@cremonaphoto
Жыл бұрын
@jason c Yes because you're at it in z1, which is basically very low intensity so you can repeat daily.
@StefCoetzee
11 ай бұрын
So at 70 years old now, are you keeping your HR below 115 still? (180-age+5 for being fit). Many thanks (71 year old here ;)
@tackjibe
11 ай бұрын
@@StefCoetzee I keep my heart rate between 115 and 120. Maffatone says that after age 65 you have a little leeway to go slightly higher. I aim for about 117 to 118.
@StefCoetzee
11 ай бұрын
@@tackjibe many thanks - very useful and much appreciated 👍
@Gatcombe
3 жыл бұрын
Never got on with the MAF training, 115 heart rate for my 65 years and I'm over 115 just walking ! With a resting resting pace of just 50
@doggylover1958
3 жыл бұрын
If you are 65 or over you can add 10 beats per min, so aim for 125 bpm. It’s one of the adjustments recommended.
@nickhyland9497
3 жыл бұрын
I started doing something similar based on a program my smart watch gave me. I was using below 70% of my max heart rate at roughly 140. I found out painfully slow and difficult to hold, was often changing to brisk walk. However I then went for a VO2 max test and as part of it my aerobic and anaerobic thresholds were defined. I was given an aerobic threshold of 151 and advised I should be doing my slow runs below that. Using this as my threshold made things a lot better to manage and it does still feel easy. Been running at that for a while now and definitely seeing my pace improve at that pace
@d-tect1621
11 ай бұрын
Just strated MAF training week ago.. my MAF HR 153 but I keep it below 150. It's so frustating.. I used to run 5:30 - 6:00 pace/km now I have to deal with 8:30 - 9:30 even 10:00 pace/km.
@anitahendrix7573
Жыл бұрын
Have run some 5k in my past and now am very inactive. Won a few firsts because I out lived my competition. Now at 80yo and having gotten threw some back and Hip problems want to get back at it again.Did the calculations and my maxHr is 144 so think my 70 percent is 102 that is just walking for me so far am doing 20min every other day and will see how it goes. Doing strength training twice a week so far Any tips at my age???
@McNultyoh
3 жыл бұрын
180 minus your age is a terrible way to find zones. You might happen to match that but why use it when you can use at least the max hr formulas. Two friends of the same age have max hr of 200 and 170. Clearly the 180 - age will not give them the right number.
@wemorgan
3 жыл бұрын
I agree and even more so in this age of wrist HRM that can be quite unreliable too. I find the Karvonen method a better way to set my easy Z1.
@Duckers_
3 жыл бұрын
It has the same inherent issue as other general population formulas do (like BMI) it's a one size fits all that fails to fit most people. My max HR based on age should be 181, but I know mine (in the last 6 months) was 202. The scientific way to work it out is quite brutal and most people will struggle to do, running your hardest 5k (or at least all out at the last 1k) will probably go someway to giving you a better estimate than a formula, and with a chest HR strap, not a wrist based one!
@franklehouillier8865
3 жыл бұрын
The point of the MAF number isn't really to establish a zone. It's a heuristic for finding a heart rate at which people are unlikely to get injured from running stress. This is pretty independent of Max HR or heart rate reserve. That said, we basically have to take Dr. Phil's word for it that the formula has any validity since there isn't any published data justifying the number.
@tim2oo6
3 жыл бұрын
Doing a Max HR Test should always be considered when creating HR zones. Especially in times with decreased fitness you’ll reach that maximum even easier. Alternatively doing HR zones by Threshold HR is a good approach wich seems to suit me the best. But all of the methods are doing better than the 180-age.
@walshjm2712
3 жыл бұрын
It isn't a method to find 'zones' as such. Arbitrary as it is, and it definitely has flaws in that there's no way the MAF HR can be a single number, it simply puts you very safely in an aerobic zone. It requires no knowledge of your max HR, which many runners won't actually know, only estimate. It's a simple-to-use, adjustable formula, that means your 'easy' pace truly is easy. BUT sticking with it requires faith and patience and so it isn't for everyone.
@lucaslittmarck6804
3 жыл бұрын
The way you calculate maf is not so good. Bpm is so extremely personal. You can have max heart rate anywhere from 120-240. Check the research and you find does numbers. Because the span is so great the average of 220 minus age becomes extremely bad. Do real max heart rate tests and find out your max heart rate!
@RedGoobler
Жыл бұрын
My experience with slow and steady. Takes forever to get in shape. Your body kinda forgets how to go fast. Great for building muscular endurance, though
@Moneyalmenial
3 жыл бұрын
Nothing worse than the MAF zealots, it's just easy running for God's sake. Obsessed with some arbitrary number that they insist isn't arbitrary. Omg. I'm so triggered
@jackcarpenters3759
3 жыл бұрын
yeah, i calculated it for all ages, and basically it is just 70% max heart rate for young, and 75% max HR for old.
@trummscott
3 жыл бұрын
My issue with using this training is my heart rate is higher than it should be since I have asthma. I’ve tried multiple times to get it lower all the ways I’ve heard to do. So I use perceived effort for runs.
@BleakVision
3 жыл бұрын
Wow I‘m amazed how blase you are about your blood pressure medication. At 37 I would not take that at face value and get a second opinion. Big guys have a higher blood pressure to begin with. That blood has to get to those long limbs after all. Blood pressure medication is pretty heavy stuff when you think about it. It messes with your heart and artery system, I wouldn‘t want that in my system for decades if it wasn‘t 100% necessary.
@lizaho246
3 жыл бұрын
I started maf as I was actually over training and got an over use injury... I was running my easy runs at around 8.30 pace felt easy but my hr would always be around 160 odd... So I did 145 hr for 5 full weeks Inc on my bike and actually built up miles while managing an injury.. Now its sorted I am doing 1 rep session per week a tempo or hill.. At harder efforts.. Anything else is all now under 150 hr... I ran 18 miles on Sunday my hr didn't go over 145 an my pace was 9.45 average when originally I was at 11mm an needing to walk on some climbs... I think its brilliant for easy days.. But yes you defo needed to run fast efforts of your looking to race as I noticed my first tempo run I got sore quads because they hadnt done pace for so long... All in all for me it's working for me with the added efforts as and when
@magdalenawalton1215
3 жыл бұрын
I started yesterday. My MAF hr is 140. It went pretty well my pace had to be around 11;00/mile. Hills are the challenge though, I had to walk the steepest ones.
@nnamdiozo
3 жыл бұрын
Currently using it. Made big improvements! Some speed work is still needed tho.
@paulstevens8622
3 жыл бұрын
After having a few heart attacks two years ago, I had to start all over again with C25K, then moved on to base running (essentially LHR or Maffetone). I'm now able to run a HM in 2 hours and a marathon in 4:45 hours with a zone 3 heart rate. It works, just takes patience.
@jespereg
3 жыл бұрын
I belive that your little tweaks allready is a part of Dr. Maffetone’s method.
@s.wahlang175
3 жыл бұрын
I believe how you misspelt "already" .... already cause an unrest in the "already community".
@ianwarner1429
3 жыл бұрын
My wife and I are in our first week. I've gone from a 7 minute km to 9! Lots of walking too! We are in our mid 50s, avid 30-40 kns a week runners but not improving speedwise and lots of chronic niggles and knee pains. So far so slow HOWEVER both of us agree that we've increased our volume and have zero pain! That's the best part! 👌
@sterling123.
2 жыл бұрын
Check pur the Knee over Tore gut here on KZitem. Help me a lot for me knees and recover from a Borken ankle
@inspirethroughactionscalis6742
3 жыл бұрын
Isn’t it pretty standard to end easy runs with sets of strides? Lower heart rate training worked really well for me. It got my easy pace down to 8.30 a mile from 9.30. only difference is my approach has been 80/20. 80% of runs to heart rate, then one tempo and one set of 1k repeats a week. Good luck with it all
@christopherrose7862
3 жыл бұрын
I've only been running for 2 years, and really started running more in March of last year. Last November I bought a heart rate chest strap and went full zone 2 running (using HRR zones), around my maf number, it was very difficult at first. I actually got even slower for a couple of weeks. But after 4 months or so it's been amazing, i'm still running slower than i used to but my heart rate is staying in the 130's and my pace is improving slowly by the month. I've run half marathon distance 3 times this year, my longest runs, and 2 weeks ago was first time I did HM distance in zone 2. My legs don't ache every morning now and i'm working on upping my weekly distance (doing around 50-60km currently). I think the moment I realised it was really working was when I was running along in Feb or March, and my mind had wandered for a moment and I realised that I was completely comfortable running, no heavy breathing or feeling tired, just could keep going until I got bored(or my legs give up). Can't recommend it enough.
@davidbarclay7606
3 жыл бұрын
I tried this for about 8 months but running slow just didn't agree with me ,my achilles tendons just became so sore ,I came to the conclusion the slow running was affecting my form so much that I had to ditch maffetone
@toastbread3003
3 жыл бұрын
Yes I find slow running to be such hard work! It's almost like I'm working against my body to keep everything as inefficient as possible
@toastbread3003
3 жыл бұрын
Hmm.. I'm sure this helps fitness but I mostly just run because I love it. For me that means getting the blood pumping, feeling my lungs working and moving at a good pace! With a max of 205 none of that will be happening at super low HR
@bradleywall2246
3 жыл бұрын
That’s fine if you only run 3 days a week but if you want to run 5-7 days a week it isn’t sustainable, you’ll get injured. Been there.
@toastbread3003
3 жыл бұрын
@@bradleywall2246 @Bradley Wall you don't have to keep your HR under some arbitrary number and go painfully slow to run easy/recovery days. I've been running 6 days a week (mostly slow/easy but with my HR "too high") for months now and so far injury free 🤞
@dirtridergrandpa5873
3 жыл бұрын
At 61 I Started MAF appx. 9 months ago. I've experienced great results. My speed has increased, I get more miles in each week and actually enjoy running now. Before MAF I had to force myself to run because of the stress on my body. I can now run multiple days in a row if I want due to shorter recovery time and no injuries. After 6 months of just MAF I have added some speed and hill intervals. Another benefit of MAF is a focus on good nutrition. So with better nutrition and more running I have also lost weight!
@carlstoakes6240
3 жыл бұрын
As an older runner I really struggle with MAF. My MAF HR is far too low (180-54 = 126. Then -5 for recovering from injury = 121). At the HR I'm virtually walking, with hardly any running...
@toddapplegate3988
Жыл бұрын
Then walk until you can run.
@toddapplegate3988
Жыл бұрын
Same age and run 120bpm range with 6min range /km.
@carlstoakes6240
Жыл бұрын
@@toddapplegate3988 don't have the patience to walk only for months, so don't bother with it
@Hillrunner50
3 жыл бұрын
I don’t disagree with any of the information that you present, but I do have a couple of critical points. I could be wrong, but perhaps you have not read the big book of endurance training and racing. If not, definitely read it. During aerobic training, you can do downhill running which helps with turnover and keeps your heart rate low. You can also do seven second aerobic sprint intervals. This video gives listeners the impression that MAF training does not involve harder running, which is completely false. Anaerobic training is absolutely a part of MAF, but only when your aerobic development has plateaued or if you are preparing for a race. It also gives the impression that MAF training is all about going low and slow, which is completely false.
@TheBramptonValleyRunner
3 жыл бұрын
I was going to comment about the downhill running also I’ve used this to stay within MAF and get some speed in the legs 👍🏻
@prashantfadnavis852
3 жыл бұрын
I have done Maf training for one year before shifting to Zone 2 training . My advice to you would be to get a chest strap heart rate monitor for yourself for accurate heart rate data if you don't have one. Wrist based optical heart rate monitors are woefully inaccurate.
@DonGivani
3 жыл бұрын
True
@danieljohnson411
2 жыл бұрын
Walk first for MILES onMILES when you can do 10 miles in a single walk start jogging a mile even if your jog is so slow grandmother's are walking past you. Get to where you can do that for 10 miles in a single go. Increase speed till you get 5mph do that till you can go 10 miles. Add 5 mile trail runs. Increase speed 2mile runs walk other easy Increase speed again and do that for 1 mile walk rest of loop which total distance is 4.5 miles.thats what I did and finally passing other runners instead of embarrassingly having grandmother's pass me while I jogged and them walking.
@tracywatson4831
3 жыл бұрын
I started MAF training a couple of weeks ago after coming back from an injury. Its definately time to forget any ego on paces, I was really surprised how difficult it is to keep to 131 HR target, my average pace has come down by at least 2 mins per KM and I end up having to walk up the hills. I like the idea of adding in a few strides at the end of some of my runs to give the legs a quicker turnover.
@davidherzog4379
Жыл бұрын
I have done MAF/low heart rate training in the past and did see progress at the same heart rate over time. I went from 11:30 min/mile to 9:00 min/mile over about 6 months training. I did find it helpful to teach my body what "easy" running means, but I eventually stopped the method and mixed in speed work. In other words, now that I know what easy running means, I don't carry my heart rate monitor with me anymore and I run for feel on easy days. On fast days, I run fast. My body has responded well to this (better abs/muscles) whereas during MAF training I felt like I developed a gut. I think this goes hand in hand with what you said in this video.
@chimouw
11 ай бұрын
How many miles/hours that you train a week for MAF ?
@sylvainbauge
3 жыл бұрын
I also find that the 180-age formula didn't work for me. My max HR is above the normal range for my age so it was better to do a max HR test and then find my aero zone from that using the Karvonen method.
@QuentinKLEau
3 жыл бұрын
MAF + Chi Running are very complementary. Maf for the aerobic training and Chi running for the the technique and neuro muscular part (chi running is based on taiji quan after all)
@garrettmoriguchi9253
3 жыл бұрын
As another viewer pointed out, the MAF method does teach you how to run at slower paces without taking awkward strides. However as James pointed out, after two months of MAF running, it felt really awkward to run at tempo/threshold. My stride felt really disjointed and my heart rate was higher than usual for the given pace. It should be noted I didn't follow MAF strictly; while I'd do 30-40 miles per week of MAF running, I did include a single 1.5 hour threshold cycling session as my "fun" cardio (and yes I realize that's against MAF training). While I was making progress with my pace on MAF runs shaving 30 seconds/mile off my time at lower heart rates than when I began MAF training, my cycling during that time suffered with higher heart rates for the given power output. I really don't understand how other people can do MAF only and then smash records when they go and run an organized race.
@HewieTheDev
3 жыл бұрын
I used the MAF method for over a year and found it let me get really high weekly volume - up to 120km per week. Importantly I also went injury free for months, unlike when I trained with a classic mix of speed sessions, long runs and tempo sessions. I also lost a lot of weight, with all that steady state activity. With regards to being a slow runner, I did MAF level but with a focus on keeping a high cadence. This was really easy to convert to speed when I took of the heart rate alert for a quick parkrun - surprisingly quick for me. So, from my experience I don't agree with the 'slow runner' from MAF thought. Looking forward to following this journey.
@winklertribe5268
3 жыл бұрын
Another excellent episode James! I absolutely struggle with heart rate training, but I’m going to give it a try- thanks for the inspiration!
@jc74435
3 жыл бұрын
I have a great experience doing MAF training. I went from 7 min/km to 5:15 min/km at MAF HR last year. I stopped running for 3 months, so am now starting to build up fitness, and doing MAF again. Already seen great progress in one month of running. And best of all: no injuries!
@ruthjmhughes
2 жыл бұрын
Thank you for sharing this story! I am running super slowly at the moment starting with MAF, and comments like this are so reassuring. :)
@10789macca
3 жыл бұрын
Followed MAF for Ironman training for years then moved more over to Mark Allen who slightly altered it which works better. If anyone who knows who Mark Allen is, you can say it works. My HR now sits at 4min ks at 140hr.
@MeekSheepProductions
3 жыл бұрын
Thanks for this. I am 71 and starting to get some knee and right leg weakness. I haven't run regularly in the last few months and when I do it feels okay besides the right leg. I also road bike from 40 -70kms once a week at about 130BPM. 109 bpm seems very very slow. I've always run a high heart rate 140- 160 with no big issues for the last 32 years. I think I should try the MAF method. I'd like to build back up to a half marathon over the next number of months.
@ethers
3 жыл бұрын
You are absolutely correct about the leg speed issue with low heart rate training. I did MAF for 2.5 months and my MAF pace plateaued and would not budge for weeks. Out of frustration I did some faster running and my MAF pace *immediately* started dropping and over a few weeks came down by 35 seconds per mile. This is clearly a neuromuscular issue, and while I will always emphasize low heart rate training. I will also make it a point to add in bits of speed for muscle recruitment, etc. Something as little as strides a couple of times a week is enough when not training for races. You have to keep the body guessing! Interested to follow your journey to sub-3!
@samueljele
3 жыл бұрын
That is actually part of the MAF method. When your MAF pace starts to plateau, you add in some hard workouts; but only after you established a good aerobic base.
@infl8urshoes
2 жыл бұрын
I have had a significant problem with adhering to the MAF training method. The "180 equation" sets my rate at 113, while lab testing last fall identified my aerobic threshold at 104, both quite low numbers. My max HR north of 180 is reportedly atypical for someone my age with a history of a sedentary lifestyle [and humorously enough, as I sit here writing this, my watch alarm just went off warning of an excessively low heart rate of 45 - LOL]. The problem I continue to have with MAF base training is that it has become ridiculously difficult to walk fast enough to hold a pulse near 110, and any amount of Kenyan shuffling or similar spikes my pulse to 140 or above almost immediately. Holding 110 (as measured by chest strap) involves mere moments of jog/shuffling with slightly longer moments of walking, repeated over the two-hour period I've decided is desirable. I'm not claiming MAF training doesn't work, because I have been able to increase the time and distance I can actually run, but I am observing that for some people's physiology it is very challenging to implement.
@bradleywall2246
3 жыл бұрын
MAF training isn’t just slow, HR Zone 1-2, running. After 3 months of anaerobic base building then you slowly start to put in the training runs: hills, fartlek, intervals, tempo, threshold. During the early 3 months you can still work on form, cadence (I went from 163 to 170), breathing, and endurance so the time is well spent. True run training is a long-term goal, not a sprint to one race. I started MAF training this past August running about 10:15/mile pace but now am under 9:15/mile most days, even had a couple at 9/mile. Started a 12-week Strava marathon training program in January and just ran 3hr 2min at age 40. Speeds your recovery, helps prevent injuries, gets results. Highly recommended.
@orsettlegend
3 жыл бұрын
Definitely need speed work . But I use easy 130 Marathon pace or Tempo runs150/155 Threshold efforts 155/160
@karlosfandango6637
Жыл бұрын
I run just over 7:15 a mile. (25 secs slower than previously did). I've shredded nearly a minute off my 5km. Now 17:15. Just done a 4 min pb at Conwy half marathon. So the slower running has worked for me. Plus confidence has grown to.
@Zar4thustr4
2 жыл бұрын
I am using heart rate training since quite a while and I am mostly happy with it. (I am not a good runner (too heavy) I just do it to maintain endurance for sports I enjoy but cant do all the time) ... In any case I have the problem that when I occasionally go faster to see what pace I can sustain, I am not limited by my cardio but by my lower legs - they just get weak before I get out of breath - sometimes I even get needles and pins. It feels as if they just cannot handle the amount of energy they are supposed to process. So now I "run" a bit up the hills to develop strength in my lower legs, however its almost walking alternated with actual walking, when I want to keep my heart rate. I may switch to ignoring heart rate for hill runs once a week or so ... not sure.
@richardmiddleton7770
Ай бұрын
Runners should substitute with cycling as it is easier to keep your HR down and you can do it for far longer without fatigue. I do very little running but I'm a cyclist so I can run at 8:00-8:15/mile pace at my MAF HR, albeit on the flat. I can also do a sub 20 5k and 90 minute half marathon.
@beerandchips2545
Ай бұрын
I like your idea of adding some faster workouts. MAF does include that advice, but after the aerobic base-building phase.
@NathanHeaver
3 жыл бұрын
the run fast to run slow strategy also works really well too.
@DB-kq8kp
3 жыл бұрын
What a great post and video. Just started this as training for an Ultra in 12 months. 7.25/km at 130 bpm baseline as a start but I'm in Middle East running in 35+ Deg C heat. So think the HR would be a bit lower / or I would be quicker etc in sunny Scotland.
@brynoffa2270
3 жыл бұрын
Will follow your progress with interest James. I’ve been doing a lot of MAF in recent months. Typically I’m running 6min/km @ 136HR. However I find it impossible to keep cadence high when doing so. It drops to around 170 from my faster runs where it’ is 180+. I presume that’s the same for most??
@landwhale953
2 жыл бұрын
Bryn, good question and I've been searching online for the same answer without any luck. At the start of my MAF experience I made a decision I didn't want slow running to impact on my run mechanics / running form. Maintaining 180+ cadence and a high heel lift does use extra energy in hr terms but I intuitively believe is better for you in the long term than dropping your cadence and comprising the way you run or worse still resorting to shuffling to keep hr in a range. I did some trial runs at different speeds and cadence and found to maintain a running form I was happy with for slow running, it bumped my hr up by approx 5bmp. So I simply added 5bmp to my MAF hr and maintain my running form. It seems rational to adjust the MAF hr for this, then your neuromuscular system is already tuned for faster running, as your pace at your MAF hr increases. The downside is it might take a little longer to get the benefit of the slow running at the outset, as you'll be working at a slightly higher hr but MAF is a long term strategy so adding a little extra time in the initial phase shouldn't be too onerous. At approx 8'20" into the video James starts talking about variations to MAF for neuromuscular reasons but unfortunately talked about post run strides and not cadence during the workout. Anyway I hope sharing this helps.
@markthackstone7488
3 жыл бұрын
I switched to MAF in the first lock down and just got slower and slower - never n . Switched to this training plan by this bloke called James Dunne and everything is rosey and I am really making progress!! I think I needed the hilly tempo and the strength and mobility training. Funnily enough, I can now run at MAF past on my easy runs which I couldn't when I was on MAF training. Thanks James for the great training and vlogs, good luck with you marathon ambitions!
@John_Wood_
Жыл бұрын
I've been plugging away with MAF aswell for 6 months and seeing no great progress in terms of speed. Been able to increase duration and stayed relatively injury free. Might need to add some hills!
@JamesGoodwin1994
5 ай бұрын
I’ve been doing low heart rate training for 4 weeks and my pace has actually worsened week by week. The pace has gradually moved from 6:50/km to a very slow 7:30/km this morning, weekly mileage is around 30-35 every week and I’m feeling quite unsure why.. one factor that I’m unsure if it may have an impact is that I am currently in a calorie defecit as I want to lose some weight. Feeling frustrated with this slow shuffle I have to do. For reference I just did my faster ever 5k 5 weeks ago @ 23:36
@ferdinandgleinser2681
Жыл бұрын
I think for people like me, with a naturally high heart rate (MHR:205) the MAF formula just doesn't work. For me the MAF HR would be 141, wich puts me at basically fast walking. I did a LTHR test (with the all out 5k method) which puts my threshold at 185bpm. according to Joe friels calculator, that puts the upper limit of my zone two at 163, at which I still can run forever with relaxed nose breathing. If you look at the natural variation of heart rates among people, how should such a general formula work, in the first place?
@Cookefan59
2 жыл бұрын
I’m very new subscriber. MAF is a great concept but it’s fatally flawed above a certain age. It’s strength is it’s weakness. I’m 63 years old and can still pop off a 5k. With his formula I would have to be training at 118 BPM and then subtract another 10 BPM down to 108 BPM. That’s a little ridiculous, so it demands that you tweak the numbers a bit. I moved the number up 10 beats to 128. That works really well. It’s more of a RPE feeling coupled to the heart rate. I combine this MAF running concept with the 80/20 approach for cycling and swimming promoted by Fitzgerald since I train for Triathlons. This year (2022) should be a great year out in the field.
@dcdno_one2393
Жыл бұрын
With 8 -10 hours per week of running aren't you concerned about developing athlete's AFIB? The risk increases 2 - 10x that of controls when you are over 2.5 hours per week.
@dahl121
3 жыл бұрын
Last 14 weeks i have done 110 mpw with only 18-20 miles below marathon pace. I came from 90mpw on average last year. I did numbers og speedsession and threshold in Q4, but nothing has moved me more than higher milage and low intensity runs.
@Cloppa2000
Жыл бұрын
I did MAF for 9mnths and got no faster at all! I was 100% into it but now feel like I wasted 9 months! I wanted this to work and recommended it to others and even now still want it to work! At 60yrs old and physically strong and healthy but aerobically unfit my MAF HR will be 115bpm. If I jog at walking pace my HR goes over this! Not sure what to do next. Guess I need to start with walking an hour a day.
@cliffcox7643
Жыл бұрын
My FAF number is 123, that's impossible as just donning attire my HR goes to 118 just when putting on gear. Impossible to do on a bike due to hills, escape from traffic situations, etc.. .
@stefan2338
3 жыл бұрын
I think that the 180 formula is flawed. The standard deviation of individual HR max is such that the 180 - age formula is not applicable for an individual, I am 56 and still get up to 195 HR max. Apart from that, I don't think that HR is the one and only criteria, as it doesn't consider the complex interdependencies of physiology. My current HM race pace is 4:20/km, and I do my easy runs at 5:50 - 6:00/km - should be slow enough, right? However, my HR at that pace is never below 145. I also have the feeling that my running form starts to detoriate if I run much slower - maybe there is a "too slow"? MAF works for a lot of runners because you can do almost anything when you are a beginner or progressing from a lower performance level, you will just improve by aerobic volume work. However, if there is one advice I would give (and in fact Dr. Maffetone mentioned this as well): learn to listen to your body, learn your easy, 10k, HM and Marathon paces w/o looking at your watch, go with the flow. 10k and HM paces are within 10-15s/km, so you need to feel it w/o staring at your HR monitor.
@lil-g4879
2 жыл бұрын
My MAF is 135. I did my first ‘run’ today for 1.5 miles and it was 15:00 miles. It was so slow I walked 99.9% of the way, and probably jogged for 10 steps. Surely this can’t be right?
@wypimentel
2 жыл бұрын
I will try this, I usually run 2 km within 13 minutes + 2 km easy after my "training", I run 400m in less than 2 minutes, I always have to stop and walk, I'm not improving at all, I could spend 3 months doing this (3x a week run) and I will always be almost dying and stopping, so this "fast" pace doesn't work for me, I was willing to begin running 400 m in 1m30s, so it would be a big mistake. I will start to run a 2 km in 20 minutes or more, I don't know, but I will slow down (I don't have a watch that measures the heart beat). Anyway let's see, thanks for the advice.
@dualranger
3 жыл бұрын
Hi James, MAF is really just Lydiard Base Training but without the periodisation.
@daveleitz9107
3 жыл бұрын
Did you read Maffetone's book? He gives credit to Arthur Lydiard in Chapter 3 on page 59 under the heading Aerobic Base. The book has 516 pages, so there's a bit more to it than a heart rate formula. Whatever method you use, as long as it works for you, that's what matters.
@alvinwong2246
3 жыл бұрын
more prefer the old way Arthur Lydiard "Aerobic Base training". Just add any low impact cardio like elliptical, bike or bike Stationary, hiking, housework, farming along with running and walking with main purpose to remove huffing and puffing. You can alter it from time to time. Back in the days I don't need garmin or Coros to know how much your aerobic base improved. Just enough to know that I am able to run 21km (looking to the side road stone sign kilometers you passed by) without stopping. You will feel good about it and you still think you can go further. That's Arthur Lydiard key point and tricks 😉👌 (it means your bpm still aerobic zone and its already improved). Try it for 12 weeks... It's better variety than one 😄
@rockway32
3 жыл бұрын
I just finished a 6 weeks MAF type in base building and it was really frustrating to see my pace at 7:30 on the treadmill but slowly increased to about 6:20/6:30. I will be running a slightly modified version of jack daniels Q2 marathon for my half in late 2021 and just like your modification to the MAF training , jack does mention doing strides about 2 time per weeks outside of the Q sessions
@tomrees4812
2 жыл бұрын
LSD as it was called in my day was used by Ernst Van Aaken to coach Harold Norporth to a silver in the 5000 metres in Tokyo in 1964. Sounds like Maffetone is just re-packaging and cashing in. Nothing new under the sun. Anyone successful and seriously training for racing always included fast training! History lessons required.
@MrCabimero
Жыл бұрын
I have been training for over 20 yrs and am in "good shape" Not sure how this is going to help me as I already have a good aerobic base. Can you explain? This seems to be for new runners or bikers. I doubt world class runners ( I AM NOT ONE!) would be doing this.
@stanglassman
Жыл бұрын
My understanding after building a good aerobic base in MAF training is to go to 80/20 rule. 80% zone 2 and 20% in some form of fertlek and/or speed work. Is 20 too much?
@johnwayne3491
Жыл бұрын
Combine MAF with the 80/20 principle, lots of weight training, and boom you’re fit now.
@martinengelbrecht5384
Жыл бұрын
180 - 60 = 120 plus 10 = 130 Base phase 6 - 8 hours of training per week Additional 20 seconds x 6 maximum
@lmack6596
11 ай бұрын
I'd be really interested to know how many of you saying you have had great results with MAF are male. I too discovered Floris a few years ago, and spent a year or so following the MAF plan. But I didn't get the results loads of others seem to have. I've recently discovered Stacy Sims, who explains that men and women's body's burn fuel very differently, and that women's body's are generally much better at burning fat, and are generally already pretty good at doing the things the MAF method is trying to train. It wasn't until I started adding back sprint work and strength training that I started to get faster. If I'd seen this video when James originally posted it 2years ago I think I'd have saved myself a lot of time!!! 😅
@BuggKnuckle
2 ай бұрын
With MAF training I’ve added 4 minutes to my miles to keep heart rate down :) Here we go….
@Stringdude86
Жыл бұрын
The key is to ditch anything with a formula. Not only is it an arbitrary number from a guy with no medical or running background, but it doesn’t teach people to run by feel or higher end aerobic running. If you use an HRM, you HAVE to use your max HR not some nonsensical number. Volume at low HR is great, just don’t live by a MAF number. It becomes too much a focus on a number vs developing your potential. I’d prefer to improve vs always run at a set heart rate.
@Zeuskazoo
3 жыл бұрын
I run easy to avoid injury
@davidg81815
8 ай бұрын
old news but 180-65 = 115. there's simply no way I can run, or even walk briskly under 115.
@jefferymendenhall8297
2 жыл бұрын
Easy for me is between 145 and 160 bpm. I am 45. I couldn't imagine getting benefits below 140.
@Давид-ч8ч
Жыл бұрын
I started zone 2 running 2 months ago 3 times per week and I got tremendous results in terms of cardiovascular fitness and overall recovery
@joecater894
2 жыл бұрын
this is what i do... nearly everyday... about 1x hrs. Then, the odd quick blast day as fast as I can do 2mins intervals to build some speed and running economy. So, for me... this easy pace is done at 1% incline run with a mix of 10% incline walking at 3.5mph thrown in.... so its about 1hr 2/3 run and 1/3 uphill walk... even spacing with 5min walks uphill. Works good.... burns tons of cals... without wrecking the body so you cannot do the same next day... great way to control weight without having to go on diets and etc.. excellent way to keep fit without massive effort too... does take time out of day though.. but worth it. So, my slow easy running pace is 5.5mph... ; my quickest mile time is 5.50 mins...
@ariell.7307
2 жыл бұрын
You 37? Shit, you look like 45! 😀 But considering that , healthy comes first..
@GruntProof
Жыл бұрын
Good stuff
@dirtymike3329
2 жыл бұрын
Running slow is nice and will save you injuries but you’ll improve by running faster and further. Look at college cross country teams. They ain’t doing maf lmao.
@egigstertroll3521
3 жыл бұрын
i run faster because i lost 68lbs hehe get used to running heavy and then lose the weight you will perform. I wonder how long you could run with weight to see the performance, i ran for 2 years at 267lbs and lost 67 in 5 months---45 in 2 months and now run like i did in my teens and I am 46 years old.
@karla5395
Жыл бұрын
I tried this method a couple of times for around 3 months and this did not work for me, I would say I became slower since I started to lose running form and my body just became lazy, I guess, I live in the Caribbean, maybe this is just not applicable for hot weather?
@essaalansari9508
2 жыл бұрын
Am 40 and am extremely hybrid, i do 1 day power lifting and the next day run swim i tried running at 130bp or 150 it feels so good the next day but i feel so bored, and where i come from arabian gulf humid is so high it gets 90% humidity and 49 degrees 😅😅😅
@sylvainbauge
3 жыл бұрын
I've done MAF for over 2 years but I was already running really slow on my easy days so for me it was not a big adjustment. I have improved a bit but not that much. I have improved a lot since I started incorporating workouts and working with a coach that uses power as the main guide for my training. HR can be affected by so many things that I find it quite unreliable. If your HR strap is not wet enough, if your HR strap has other technical issues, if you drink a lot of coffee, if the weather is really humid, the lag in feedback to the watch, etc, etc. I find that power is a much more powerful tool and reliable as well. I have been running for 15 years and my fitness level has never been this high.
@NoNameArtist89
5 ай бұрын
Your comment is three years ago but nevertheless I got curious about "power". What did you mean by that? You had a coach who used power and apparently that was better than the strap at that time, but why? I'm using a smartwatch (heart rate) and I'm interested in learning more. Greetings from Germany :)
@sylvainbauge
5 ай бұрын
@@NoNameArtist89 there is a device called a Stryd footpod that you place on your shoes and it gives you many metrics one of which is running power (the amount of force your produce into the ground when running.) You can do several tests that determine your running zones (a bit like heart rate) and so the workouts that my coach would prescribe were based on this running power metric. For me it was better than other methods because running power is not affected by other factors like HR is (caffeine, tiredness, etc.)
@kites4121
19 күн бұрын
@@NoNameArtist89I assume he is talking about using a treadmill or stationary bike. Some can tell you how much power you generated. Measuring heart rate is an insignificant feat of engineering with modern technology. Heart rate monitors are more accurate than you think.
@NoNameArtist89
17 күн бұрын
@@kites4121 Oh yeah I've heard of that (stationary bike power). Thanks. Meanwhile, I started running below 130 bpm and I'm watching the minutes / kilometer development. That's fun.
@wunderlichdrive
3 жыл бұрын
Sounds very similar to my current training block, which I am wrapping up (I am tapering now). I have a goal of sub-3 marathon, but because I am 55 I knew that I need to slowly build up to that. So, my PT gave me the advice to scale first my volume, then frequency and lastly intensity. I had been training at a max of 85 km/week for a long time. Then about a year ago, I bumped that up to 110 km/week. I did one block at that volume, then between blocks, I maintained that volume, but focused on keeping my heart-rate at/under 120. That slowed me down a bit, but I was able to maintain the volume without feeling muscle fatigue. I would add in 1-2 sessions of 6-10 strides per week. Now, in this block, I feel really close to my goal. Keeping up the volume inbetween blocks really helped me build up good endurance and allowed me to add in the more intense sessions, following Pete Pfitzinger's book. In 2 weeks, I will try a solo marathon run and I think I should be able to hit 3:05 - 3:10.
@And-rc9yy
3 жыл бұрын
Sub 3 at 55 seems really impressive. I write 'seems' because I'm only a year in as a runner. I'm registered for my first official marathon in November. I will have turned 50 two weeks prior to the marathon. My PT suggests I can go 2.45, I ran a 3.03.08 on my own during training but taking a further 25 seconds per km off would be tough. My PT has me working on speed work at the moment but I feel I'm constantly on the verge of injury. The PT tells me I'll get to do some longer slower miles in the coming months, quite frankly I'm eager for that. I enjoy the speed work, but I feel I'll benefit the most if I can get my body used to running 20+ miles. Good luck for your sub 3.
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