Really find your MAF videos helpful mate 👍 I’m two months into it on bike and running and it’s good to know others are facing the same frustrations with MAF training
Great breakdown! MAF training has gotten me through 28 mile fasted runs, a 50 miler, and 2 100K’s. I’ll have to pay attention and see how long it takes to see real progress. I’m also starting at about an 11:05 MAF pace.
I fell back in love with running because of the Maf method…. 4 months in Maf method while on a low carb high fat diet, my pace started at 13:30min per mile ( I know embarrassing🤪) but now 4 months later I’m at 10:45min per mile. HR staying below 141
Definitely not embarassing, I progressing 6 weeks with average mileage 50km/week, my average pace is 8.30m/km (surely is slower than you). My HR in week 1 and 2 always exceeded the aerobic zone and i need (must) walk to lower it down. But now in week 5-6 i dont need to walk anymore, and my HR always below peak aerobic zone. I dont want to put any type of running (like speed, strength etc) until a reached consistency of three month with 50-70 km/week always running on MAF (aerobic zone). cheers from indonesia, good luck for us!
Interesting, I'd like to retry training using MAF. I tried few times before but I failed, since i was not discipline with MAF for 3 months. Please advise me: 1). Frequency of running in a week, 2). Duration for each run, 3). How should I run ? It's better to keep jogging at very low pace, or can I run fast intermittently for few meters and walk if the heart rate is about to exceed MAF. Thank you for your experience.
@@minartoignatius7044 I am not an expert, but I have used MAF method successfully for me to build base endurance. 1 & 2) The more mileage you get the better -> it should feel as if you could run like that forever (of course if you e.g. feel your legs when you step stairs or have other well noticable feelings of fatigue you need a regeneration day) ... but being able to increase your mileage easily, is usually the first and best improvement you will see, faster pace comes later and slower also the improvement is less significant - at least for me 3.) I live in a hilly area so I have problems holding a constant heart rate just because of the terrain - hence I have researched that question - and the consensus seems to be that it is best to run as steady as possible at the max MAFrate. Finally there is a time for everything and at a certain point it is time to stop pure MAF and build in some more challenging runs ... I personally then start to go for the trails in the hills once a week, leaving the pulse watch at home^^
Cardiac drift can be caused by running above your 1st lactate threshold (LT1), as well as being due to lack of base fitness. The trouble is with MAF, it isn’t a one size fits all calculation. You should be running at max 70% of max HR, perhaps 65%. It is individual. MAF sometimes says people can train higher than that
Thanks Justin for these videos. Very helpful. I'm in my late 40s and have been running pretty consistently for the last 5 years. I started doing the MAF HR running (not the full program of diet, stress, etc) back in July 2020. And I was pretty consistent for about 3 months in trying to keep nearly all of my runs (20-30 miles each week). My first "runs" were painfully slow (12:45 min/mile) compared to my normal runs where I'd average 8:30 - 9 min/mile pace (but large percentages of the run that were 80%+ of max HR). And after a few weeks, I started to see some improvement and had some runs that were in the 10:30 - 11 min/mile range while staying below my MAF HR target. But I have basically plateaued there, even after trying to mix in a couple of tempo runs each month. So I have several questions and hoping to get your input/advice. 1) I had assumed the benefit of the MAF training would be that I'd get to the point where I could run steadily, without much walking and average a 9-10 min/mile range. But what I notice in doing tempo runs is that it seems my maximum heart rate is actually in the low 180s vs low 170s. So it feels like my heart is getting stronger, I'm just not seeing it in faster pace averages at the low heart rate. But maybe I'm doing something wrong. 2) For the most part, my MAF runs are lots of run / walk (e.g., run 0.1 mile at 9 min/mile pace until HR hits MAF and then walk until it drops down to low 120s and repeat). Because that is far more enjoyable than the other approach where I try and jog/shuffle at the same pace for the entire 4.5 mile run. So my question is if MAF results are better by trying to do the slow steady jogging/shuffling vs. run and walk rotations. Also, not sure if you do individual coaching, but I'd be interested to hear more about that.
Hi Danny...as for individual coaching, it is something that I am considering, but have not started yet. Send me an email at averagerunningpt@gmail.com and we can discuss what you are looking for in a coach. In regards to MAF, I believe that it is better to train your body to maintain a consistent HR for this type of base training and easy running, but this is entirely based on my own experience and not scientific in any way. Of course sprinkling in some speed/tempo sessions throughout the week will help with increasing the enjoyment. For me, MAF is all about making sure that I run easy, so that I can run hard on those hard days and not be worn out.
I feel like you need to figure in the increases in volume during the base-building phase as well. Adding volume is an important factor in increasing cardiovascular efficiency. But it is especially difficult during base-building with low heart rate to increase volume because it involves the double time commitment of both running longer and running slower, in addition to the added boredom or length of time feeling embarrassed. People go, "Ugh, it was so awful going slow for 20 miles last week, why would I want to do the same thing for 22 miles this week". But adding volume during low heart rate is the safest way to do it and will get you past the embarrassment stage the fastest. Often when people are run/walking or jogging very slow they are able to add volume beyond the 10% rule without much danger.
Good point. This is exactly why I am increasing by 5 miles each week and not by 10%. I think the long base building blocks that I have used in the past are definitely something that I don't want to do again. I do think it was wise at the time, but now that I have that history and I only took 2 weeks off the ramp up during the base period can be much quicker.
@@AverageRunningPT This is one reason why right now I am loving my treadmill. (!) It takes me a loooong time to make any distance at as slow a pace as I have to move. Also, it feels a LOT colder in winter when you're mostly walking, than when you're running! Nice to be able to stay warm or cool indoors and still get a workout in. I have a long way to go but I think MAF is worth the try.
Thanks for this. I’m in my 3rd month of MAF &, yes, frustrated! I’m 61 and the resultant low MAF HR stops me frequently often when I feel I’m just getting into my stride! The worrying part of this is that I don’t appear to be improving my times for my set run ( which is 8k).
@@markjackson4275 Yes. I have always done this as the MAF is just not enough to help you accomplish speed goals in racing. MAF is the base of the pyramid, but you don't reach the peak without going at other speeds.
The spirit of this low-intensity method is that you keep intensity low. When my watch is telling me my heart rate is spiking, but my breathing is unchanged in a 3-3 or 4-4 pattern (e.g. 4 steps on inhale/4 steps on exhale), then I tell the number on my watch to bug off, and just enjoy all the benefits of aerobic-zone training. Just this morning my Garmin was unexpectedly telling me HR=150 at very slow pace, and so I stopped and immediately counted physical beats for 10 seconds, and calculated my HR to be 108. Lesson learned: go with breathing pattern (in the 3-3 to 4-4 range) to ensure you're in a good intensity zone.
I definitely experience those "out of nowhere" spikes on occasion. The kind where it jumps from 145 to 172 for no apparent reason. At that point I just run through them at the same intensity...
Just curious, are you using a wrist based HR monitor, or a chest strap? My wrist monitor wasn’t very accurate (Forerunner 245), but the chest strap seems to be spot on and consistent.
@@chaserwilliams1 I'm just using the wrist monitor on the watch, which I realize is inaccurate; but lately it seems to be getting more consistent. I've shaved my wrist, and I tighten it up a bit more for runs.
@@joelgriffitts1385 Good deal! I know that I can run and feel relaxed and breathe easy much faster than my aerobic pace, but I can tell a big difference when the distances increase. I can go by feeling and feel pretty drained after a 15~20 mile run, but if I go by HR that same distance doesn’t feel as draining. I think the biggest factor in all training is the diet.
Thanks for an informative video. I've stumbled across MAF in the last few days and decided to give it a go. I do find the HR calculation strange though, as everyone is different. I'm 57, so apparently, my max HR should be about 163, (and 123 for MAF), but it's actually nearer 180, and I regularly hit 170 when doing a tempo run or hill running. My first attempt was outdoors, in 36C heat and high humidity, and I couldn't jog without my HR going over 140. I then used a treadmill in a gym and after a 15min warmup, set the speed at 10.5kph and a 1deg incline. For the first 30mins my HR was around 125, but over the next 30mins it gradually increased to 130, and stayed there for the remainder of the 90min run. It felt like a very easy run and breathing was light. My question is, should I slow down even more and try to stick to max 123HR, or is a little leeway OK? Thanks
I you are sticking to the letter of the MAF law...you should keep it under. But I have been known to go above as well. With that said, make sure that you are still keeping your run conversational. And as far as the cardiac drift goes...I have a video for that: ua-cam.com/video/KRlw3gWWorM/v-deo.html
@@AverageRunningPT Thanks for the video link on cardiovascular drift. Very interesting, makes a lot of sense, and also covers why my HR was so much higher running outside in 35C (95F). Gyms have been closed again here in Thailand, so I can only train outside for now. I also watched your video on 3months (magic number), and what is also clear is that I need to learn to slow down. Update: Went for a slow run this morning. First km HR was 125, 2nd 132; thought maybe OK. But from 3rd km onwards HR went to 146 as soon as I started to run, even slowly. I think in 95F heat my body temperature just goes too high. I regularly slowed to walking pace and my HR dropped to below 120 within 30-40secs, but spiked as soon as I started running again. I don't think it made a big difference, but masks are mandatory here, even when exercising! I cycled yesterday, for a change, and HR was not a problem; actually averaged 112, whereas 2 weeks ago a slower pace had my HR at 125, so maybe I'm seeing improvements already, or maybe my heart was just more relaxed! I think I'm going to have to focus my MAF training on cycling sessions and do just a couple of runs each week.
Thanks you so much for this video! Im a fairly new runner. Only been about a year and i really thought theres something probably wrong with me since i could never get my heart rate to stick to that lower range and it shoots up drastically all the time even when i was running so slow. Its quite frustrating but i guess id have to do a lot of walks in between now instead.
Thank your for the video. If your heart rate spikes up to 160s while you are trying to shoot for 148 or below then you should consider subtracting an extra 5 beats from 148. This will make your pace even worse and much more walking. But in the long run :) you probably will save more time and by time you feel to graduate to the third category which is 148.
My MAF rate is 123- I barely shuffle to get that. I had to go higher (135) for the first month. Then I ran a month at 140. Now I'm training at 150 and breathe comfortably. Next month I'm going for a 10K pr. See how things work. My max ( I'm 57) is around 188 bpm, and I've always run hard when training- till this year. I've really been enjoying the easy running, and I always want to speed up!
Thanks buddy for your info your MAF videos are very simple and giving me the push .. I liked your video and subscribed your channel Need to give a small advice .. regulating your breathing while running with any breathing method the suits you will help a lot Greetings from Egypt .. keep up the great work mate
I am not arguing that MAF works, it obviously does. As an experienced long time runner I just cannot do it. Because I run for enjoyment and the ‘workout’ aspect of the sport as well as training to be my best on race day this method just takes the fun out running for me and not worth it even though long term it may work better. At 64 years old my MAF HR is 115 so I can hardly even jog lightly without walking to stay within MAF guidelines. Good info though, thanks!
I'm a somewhat older runner as well, so the 180 minus your age approximation results in what seems like a ridiculously low heart rate for me to try to stick to. I can be completely comfortable, hold a conversational pace, and breathe in and out through my nose, at a heart rate 15 bpm above where MAF says I am supposed to be.
So here is my thoughts on it after doing it for a year...It will primarily be used in the base phase, then I will give myself freedom to run faster once I get into the training block. I agree that it can be boring, but I think it has been instrumental in allowing me to build a running habit without getting injured or burning out (two things I have struggled with in the past).
And as far as the MAF HR goes...It is just a simple calculation that seems to work well for me. I realize it doesn't work as well for some. And it especially gets hard as you get late 50s and older in age.
I am 63 and have been running a couple of years. I never really enjoyed it as it was very hard work, I am a bit ‘driven’ and was always pushing myself to go faster. After discovering MAF I slowed my jogging pace to a level I found comfortable and found this so much more enjoyable to do. Going by ‘feel’ my heart rate is about 130 - I find that a really nice easy pace. However my MAF heart rate should be 117, I can only walk at that. I’m going to stick with just running by feel and see how that works for me.
I know this is a stupid question but...u are wearing a HR strap, correct? I'm having the same problem at almost the same distance and I'm NOT wearing a strap. I decided to get a "better" HR monitor and didnt have the $ for the strap yet. Only have 102 day til my first triathlon in almost 4 years so im really hoping everything just clicks at some point. Keep up the good work my friend we all appreciate it.
I found MAF very effective for working through injury but a combination of low HR with higher intensity to build aerobic capacity more quickly. The MAF runs session after session just aren’t fun and I run for enjoyment. I think tactical employment of MAF is quite useful but I’m not prepared to commit to it at the expense of the joy of running.
Absolutely! And I intend to add in intensity after this first month of base building. I just don't want to crush it too soon and regret it later with some inflamed achilles or something.
Your description describes me to a T. Had a race on December 19th and then took off December 20-26 from training. The week of December 27-Jan 1 I did add in some short easy runs and hikes. Jan 2nd was my first proper training run of the new cycle and have definitely noticed the heart rate drift issue. Right now it seems I can make it to around 2 - 2.5 miles before it becomes a problem. For those miles I can maintain under 12 minute pace at target MAF but afterwards have to slowly drop down until around mile 5 I am over 13 minutes per mile.
Maffetone is kind of like a cult... ditch your heart rate monitor a few runs a week and just go by feel. The “talk test” is a much better than indicator of low intensity effort than some number on your chest strap monitor.
That is how I used to do it. But now I know that I was going too fast on my easy days. Though, I do have a better understanding of what "easy" is since starting this process a year ago.
Another point is that the best runners in the world train at a variety of paces throughout the week, not just easy, even during their base phase. Strict Lydiard base phase training is no longer followed, because these elites have to race several times in a year, depending on the event. A marathon runner may get away more with this long base buildup as they only have at most two peak races a year, but it seems like you're focusing on the 5k distance. Start doing some 1k intervals at 5k pace every other week. Some longer intervals at 10k to half marathon pace, and some faster 200-400-800m repeats on the track. Your 5k time will improve, then you can go back to another mini cycle and adjust your workouts to reflect your new PR pace. Repeat a few times before going back to a base phase. I think people get stuck in a rut thinking they need to keep building a base and then stagnate on PRs. Base phase goal should primarily be increasing "time on feet" IMO. Once you're running 8-10 hours a week, you can't add much more than that if you have a full time job, so the only way to run more mileage is to get faster, adding more workouts, and increasing easy pace.
Our race times are similar, so I know you can achieve your goals with the right training menu at varied paces. I am not very talented... I ran my first 5k race 6 years ago, at age 29, with no running background (but stayed athletic ever since being a high school wrestler) in 19:03. This past Fall of 2020, I split the last 5k of a half marathon PR (1:21:20) in 18:43. This took probably 20 or more mini cycles of training to accomplish, focusing at different times on everything from 1 mile to the marathon.
@KNEADaTENSION I have been doing it a year, but just took a 2 week break. I fully expect to come back quicker this time than when I first started. Already seeing evidence of that. What I am finding is that training blocks will build on each other and it will become easier to maintain that aerobic fitness between training blocks. I have always held the belief that MAF is a long term commitment, but if you take the time to invest it will reward you in the end.
@@cowboyfunktion Yes! The plan is to stay healthy and build many consecutive training blocks without injury. The key to improvement is consistency and varying the training helps with injury prevention. Good insight.. thank you.
It's finding that gear between running and walking. Most people think running has to be fast so they'll 'run' till their HR goes too high then walk till it comes back down and repeat, this is NOT MAF training! Learn to run slower, embarrassingly slow. Here's a couple of tips, run early in the morning when no ones around if you are embarrassed at how slow you're running. Run with shorter strides but higher cadence. Forget about your speed and just enjoy being out and alive and look at you're surroundings! 👍
Great content Justin. I’m in 3 weeks of MAF training with HR 135. I can only jog for short time before my HR jumped above 135. And after sometime it would be more difficult to lower my HR even if I only walking. Is that normal at early stage? Any suggestion? Thank you!
Definitely something that a lot of people deal with in the early stages. Check out my video on cardiac drift too. It might help some with controlling the HR. ua-cam.com/video/KRlw3gWWorM/v-deo.html
Great video. But I am a bit surprised that a two week layoff would cause a person to "start over" with MAF training. I understand that we have training cycles. But my hope is that I can consistently improve my Aerobic base through MAF. After 6 months I have switched to 80-20 running and I will see if MAF improves or stays the same. I hear about runners that have been using MAF for years and get to the point where their MAF pace is actually a bit too fast and they want to slow it down more. That is the kind of Aerobic system I want to build!
So I’m 56 years old, i run 6.2 miles every other day for a total of 24.8 miles per week. Mt average heart rate for these runs is 152 bpm. My Mac number would be 124. I just don’t believe going that slow will help me improve.
MAF heartrate can be off by a little bit, you might still be aerobic at 135-140 if you're a fit individual for your age etc. Yes it feels horrible to run slow at the start and feels pointless but I'm making massive gains on my long runs and recover really well with 3/10 effort
Aren’t we running for the fun, excitement, enjoyment of the ‘’RUN”? The slow pace i would have to keep at 56 years old would bore me so much, I wouldn’t be excited to go on runs anymore.
I am 73. I have a problem with using MAF. I think that it falls apart as you get older. For my age I should keep my HR 103-113.. Too much one size fits all. My max HR is 182 and my Lactate Threshold HR is 160 so 103-113 makes no sense. Either I followed the aerobic max = max HR - 30bpm or follow zone 2, which I followed Seiler's 72-79% MHR (ventilatory threshold = 77-79%MHR.That is my experience and take on the MAF method.
I actually agree with this. I think that extremes of age make this very impractical. In all reality, I believe that MAF is most appropriate for runners from 20 to 50 years old. Thank you for your input.
I agree. I’m 69 in good shape and even if I add 5 beats I’m still at only 116. I’ve tried running this for 10 weeks and I’m still at 10:30 or slower per mile. I don’t have 6 months because summer is coming.
Yeah, at 73 I’ve been at this for 13 weeks and I haven’t progressed. It is easy to do, if you don’t mind walking alot. I need a new plan. I appreciate the videos and the conversation.
Does MAF method applies to training after base building? I'm used to have paced runs and a couple of speed training every week as soon as I reach 55km per week consistently. For me it seems hard to believe that running that slow would improve my races after base building. Currently I'm 58 years old, able to run 10km in about 44 minutes and doing my long runs in 4'50-5'00 /km with average HR around 134 (maxing at 145/148).
When i started using the metric DFA alpha-1 to measure my maf in real time as I'm running it seems to show that maf heart rate changes from day to day and even during the run.On most occasions my maf at the start of a run is 180 minus age minus 5 for about 20 mins.Towards the end of a run it can be 180 minus age plus 20 .Once every 10 days or so its Maf minus age plus 30 odd ,generally on long runs which eventually become acceleration runs.I'm 61 so instead of training ~125-130bpm its now 115- 155 bpm.As DFA alpha-1 is an HRV metric to calculate maf it's probably not suitable for runners who have atrial fibrillation as this increases HRV so you could end up overt-training.Time restricted eating like 9 hrs a day increases my maf number,so there are too many variables to come out with one single maf heart rate.The good thing about Maf calculation though is you're definitely in Maf although maybe too high for the first 20 mins or so.
@@AverageRunningPT I agree but with DFA alpha 1 you just have to keep number at or above 0.75 to be aerobic , unfortunately that's different heart rates on different days
This is not a good method. Do a lactate threshhold hold test, measure the heartrate and calculate the zones from that. Or make a maximum heart rate test, measure your resting heart rate by wearing your watch during the night and then use karvonen formula. 149 for me is too high. I could do a recovery jog at 123 and usually my easy pace gves me 129 bpm. For others, MAF is too high. Heart rate is very individual.
Yes it will. Caffeine will certainly have a stimulating effect of the HR. My eating is certainly not low carb, but I do run all of my easy runs fasted in the mornings.
Hi Justin, I've started MAF training and hoping to see results in the first week. In terms of a lose training plan I am looking at doing 4x MAF a week, 1x Speed and 1x Strength (Weights). I'm 31 and doing an 8hour race in September, wanting to get my heart rate down during running to avoid burning energy and remain in a more relaxed state over the greater distance. Any advice would be great!
Don't you think you might be too conservative in the build phase? I think you can bump up much more aggressively to your "regular/maintenance" mileage without risking injury. While it's true that your VO2 max might go down, it's not like your legs rot in two weeks. :D I have a base of approximately 30miles a week and if I took that long off, I'd probably do a 20 mile-week followed by a 30 mile week, provided there's not much (if any) speed or high-intensity work. That said, it's very individual but I wouldn't take a whole month to build back to my regular volume of running.
Run Slow....especially beginners. Can walk fast uphill on a treadmill. MAF I find gives you a good upper easy run HR. or basically the high end of zone 2... it's better to be on the lower side of that number than the higher side. Also be honest.....most overweight out of shape new runners need to minus 5 or minus 10 from that 180- number. Good luck!
You talk a lot about "feel". While this is OK, how are you backing that up with hard data? I'm a cyclist and have been doing low intensity training for 3 months (50 rides, of which 6 have been at high intensity ((I'm using the 3 zone scale)) My data shows little or no improvement for the first 3 weeks then a sudden improvement, approx 20 watts for the same BPM, but since then, nothing that shows further improvement. Be interested in hearing how other athletes monitor their progress. 😀
Hey Justin - good luck with the base building phase. I have a question that isn't related to the topic of the video so apologies in advance. Over the last month I've been struggling with a mild case of Anterior Shin Splints. I've taken time off and I'm working the rehab, more now than I did when the issue first surfaced. I have tried to get back to running but I've had two separate runs where I had to stop because of the discomfort. So it seems like the injury hasn't healed. How long am I supposed to rest with something like this? It's been an incredibly frustrating month with stop starting and I feel like I'm watching my fitness just slip away. I don't want to rush back into running again only to have to take more time off because of another recurrence but I have no idea how long I should wait until I try again. Are there any tests I could do to see if I'm ready to get back out there? Also, any videos you'd recommend ito showing the optimal rehab exercises I should be doing? Thanks in advance.
Hang tight...I will make a video on this in the next week. I have had really good success treating shin splints for my clients, so I can definitely give to general guidelines.
I can’t, tried. At 58 and living in a very hilly area. MAFF says 122. I go by feel, easy is 136-138, mod 140’s and so on. Might need to try again or move
Haha! Well if moving isn't an option then the hills are definitely going to frustrate you. Focus on the downhills and any flats as recovery, but if you can't avoid the hills then at lease you are getting some good strength training!
On your walk breaks, what cue do you use to know when to return to a run? Do you wait for your HR to get a certain number of bpm below 148, for example?
Without being funny, why on earth would you guess your heart rate zones using a formula that is only meant to be used for plotting best fit at the population level but is wildly innacurage for any given individual / rather than determining your own max and resting heart rates and then calculating your exact heart rate zones yourself!?
Reading the comments from those starting MAF in their late 40s to 50s, I think a question many need ask is: does it even make sense that one could run really fast simply by sticking to a specific HR (which results in training between a really slow jog and walking), a MHR of low 130s to 120s, without stressing your body with more speed, high intensity training (like 80/20 training)? Or by inference, HR drift will not affect your HR eventually? I find this MAF stuff anecdotal and incomplete.
For me...MAF is to build a base on which I will use other workouts to build speed. I have never told anyone that they would get really fast with MAF alone. I have heard people that have for longer distances such as the marathon, but if any race that requires any anaerobic effort, there will have to be some speed built in.
No, not that you advocated that. I'm also speaking loosely and in relative terms when I mentioned one could go really fast. If one walks at a specific HR then eventually be able to jog, relatively he did go fast. But you can't deny there is this inherent understanding to anyone who first encountered MAF that training under MAF would allow one go faster at that MHR if one persevered and be patient, and one would see improvements in pace.
I am trying this and all I am doing is jogging and walking like a yoyo. I am trying to use a 10 beat range instead of the strict MAF number. I start jogging get a few minutes in and the HR climbs to my 140 mark, so I walk to bring it down, and repeat. Is the yoyo normal? Jig/walk/jog/walk
I am in my 20 week MAF block -> I run at night in the woods so that no one sees me.
Really find your MAF videos helpful mate 👍 I’m two months into it on bike and running and it’s good to know others are facing the same frustrations with MAF training
I haven't met anyone who hasn't faced at least some of these frustrations. You are in good company.
Great breakdown! MAF training has gotten me through 28 mile fasted runs, a 50 miler, and 2 100K’s. I’ll have to pay attention and see how long it takes to see real progress. I’m also starting at about an 11:05 MAF pace.
Wow! That is fantastic!
I fell back in love with running because of the Maf method…. 4 months in Maf method while on a low carb high fat diet, my pace started at 13:30min per mile ( I know embarrassing🤪) but now 4 months later I’m at 10:45min per mile. HR staying below 141
Definitely not embarassing, I progressing 6 weeks with average mileage 50km/week, my average pace is 8.30m/km (surely is slower than you). My HR in week 1 and 2 always exceeded the aerobic zone and i need (must) walk to lower it down. But now in week 5-6 i dont need to walk anymore, and my HR always below peak aerobic zone. I dont want to put any type of running (like speed, strength etc) until a reached consistency of three month with 50-70 km/week always running on MAF (aerobic zone). cheers from indonesia, good luck for us!
Interesting, I'd like to retry training using MAF. I tried few times before but I failed, since i was not discipline with MAF for 3 months. Please advise me: 1). Frequency of running in a week, 2). Duration for each run, 3). How should I run ? It's better to keep jogging at very low pace, or can I run fast intermittently for few meters and walk if the heart rate is about to exceed MAF. Thank you for your experience.
@@minartoignatius7044 I am not an expert, but I have used MAF method successfully for me to build base endurance. 1 & 2) The more mileage you get the better -> it should feel as if you could run like that forever (of course if you e.g. feel your legs when you step stairs or have other well noticable feelings of fatigue you need a regeneration day) ... but being able to increase your mileage easily, is usually the first and best improvement you will see, faster pace comes later and slower also the improvement is less significant - at least for me 3.) I live in a hilly area so I have problems holding a constant heart rate just because of the terrain - hence I have researched that question - and the consensus seems to be that it is best to run as steady as possible at the max MAFrate.
Finally there is a time for everything and at a certain point it is time to stop pure MAF and build in some more challenging runs ... I personally then start to go for the trails in the hills once a week, leaving the pulse watch at home^^
Did you also lose weight?
@@stargazerbird dropped from 18% body fat to under 10% in less than 2 months. For me, that’s insanely quick. (40yr old male)
Cardiac drift can be caused by running above your 1st lactate threshold (LT1), as well as being due to lack of base fitness. The trouble is with MAF, it isn’t a one size fits all calculation. You should be running at max 70% of max HR, perhaps 65%. It is individual. MAF sometimes says people can train higher than that
Thanks Justin for these videos. Very helpful. I'm in my late 40s and have been running pretty consistently for the last 5 years. I started doing the MAF HR running (not the full program of diet, stress, etc) back in July 2020. And I was pretty consistent for about 3 months in trying to keep nearly all of my runs (20-30 miles each week). My first "runs" were painfully slow (12:45 min/mile) compared to my normal runs where I'd average 8:30 - 9 min/mile pace (but large percentages of the run that were 80%+ of max HR). And after a few weeks, I started to see some improvement and had some runs that were in the 10:30 - 11 min/mile range while staying below my MAF HR target. But I have basically plateaued there, even after trying to mix in a couple of tempo runs each month. So I have several questions and hoping to get your input/advice. 1) I had assumed the benefit of the MAF training would be that I'd get to the point where I could run steadily, without much walking and average a 9-10 min/mile range. But what I notice in doing tempo runs is that it seems my maximum heart rate is actually in the low 180s vs low 170s. So it feels like my heart is getting stronger, I'm just not seeing it in faster pace averages at the low heart rate. But maybe I'm doing something wrong. 2) For the most part, my MAF runs are lots of run / walk (e.g., run 0.1 mile at 9 min/mile pace until HR hits MAF and then walk until it drops down to low 120s and repeat). Because that is far more enjoyable than the other approach where I try and jog/shuffle at the same pace for the entire 4.5 mile run. So my question is if MAF results are better by trying to do the slow steady jogging/shuffling vs. run and walk rotations. Also, not sure if you do individual coaching, but I'd be interested to hear more about that.
Hi Danny...as for individual coaching, it is something that I am considering, but have not started yet. Send me an email at averagerunningpt@gmail.com and we can discuss what you are looking for in a coach.
In regards to MAF, I believe that it is better to train your body to maintain a consistent HR for this type of base training and easy running, but this is entirely based on my own experience and not scientific in any way. Of course sprinkling in some speed/tempo sessions throughout the week will help with increasing the enjoyment. For me, MAF is all about making sure that I run easy, so that I can run hard on those hard days and not be worn out.
I feel like you need to figure in the increases in volume during the base-building phase as well. Adding volume is an important factor in increasing cardiovascular efficiency. But it is especially difficult during base-building with low heart rate to increase volume because it involves the double time commitment of both running longer and running slower, in addition to the added boredom or length of time feeling embarrassed. People go, "Ugh, it was so awful going slow for 20 miles last week, why would I want to do the same thing for 22 miles this week". But adding volume during low heart rate is the safest way to do it and will get you past the embarrassment stage the fastest. Often when people are run/walking or jogging very slow they are able to add volume beyond the 10% rule without much danger.
Good point. This is exactly why I am increasing by 5 miles each week and not by 10%. I think the long base building blocks that I have used in the past are definitely something that I don't want to do again. I do think it was wise at the time, but now that I have that history and I only took 2 weeks off the ramp up during the base period can be much quicker.
@@AverageRunningPT This is one reason why right now I am loving my treadmill. (!) It takes me a loooong time to make any distance at as slow a pace as I have to move. Also, it feels a LOT colder in winter when you're mostly walking, than when you're running! Nice to be able to stay warm or cool indoors and still get a workout in. I have a long way to go but I think MAF is worth the try.
@@lindas.1751 I also like the treadmill in winter because I can watch TV too! The little things...
Great videos. New to the sport. I now understand what to expect from MAF and some timeline expectations. Very well done! Thx for your insight. Cheers!
Glad it was helpful!
Thanks for this. I’m in my 3rd month of MAF &, yes, frustrated! I’m 61 and the resultant low MAF HR stops me frequently often when I feel I’m just getting into my stride! The worrying part of this is that I don’t appear to be improving my times for my set run ( which is 8k).
Are you doing any speedwork at all or just the MAF training?
@@AverageRunningPT just the MAF Running - would you suggest speed work also as a 80/20 type approach?
@@markjackson4275 Yes. I have always done this as the MAF is just not enough to help you accomplish speed goals in racing. MAF is the base of the pyramid, but you don't reach the peak without going at other speeds.
The spirit of this low-intensity method is that you keep intensity low. When my watch is telling me my heart rate is spiking, but my breathing is unchanged in a 3-3 or 4-4 pattern (e.g. 4 steps on inhale/4 steps on exhale), then I tell the number on my watch to bug off, and just enjoy all the benefits of aerobic-zone training. Just this morning my Garmin was unexpectedly telling me HR=150 at very slow pace, and so I stopped and immediately counted physical beats for 10 seconds, and calculated my HR to be 108. Lesson learned: go with breathing pattern (in the 3-3 to 4-4 range) to ensure you're in a good intensity zone.
I have found that my Garmin watch HR monitor can be *way* off.
I definitely experience those "out of nowhere" spikes on occasion. The kind where it jumps from 145 to 172 for no apparent reason. At that point I just run through them at the same intensity...
Just curious, are you using a wrist based HR monitor, or a chest strap? My wrist monitor wasn’t very accurate (Forerunner 245), but the chest strap seems to be spot on and consistent.
@@chaserwilliams1 I'm just using the wrist monitor on the watch, which I realize is inaccurate; but lately it seems to be getting more consistent. I've shaved my wrist, and I tighten it up a bit more for runs.
@@joelgriffitts1385 Good deal! I know that I can run and feel relaxed and breathe easy much faster than my aerobic pace, but I can tell a big difference when the distances increase. I can go by feeling and feel pretty drained after a 15~20 mile run, but if I go by HR that same distance doesn’t feel as draining. I think the biggest factor in all training is the diet.
Thanks for an informative video.
I've stumbled across MAF in the last few days and decided to give it a go. I do find the HR calculation strange though, as everyone is different. I'm 57, so apparently, my max HR should be about 163, (and 123 for MAF), but it's actually nearer 180, and I regularly hit 170 when doing a tempo run or hill running.
My first attempt was outdoors, in 36C heat and high humidity, and I couldn't jog without my HR going over 140.
I then used a treadmill in a gym and after a 15min warmup, set the speed at 10.5kph and a 1deg incline. For the first 30mins my HR was around 125, but over the next 30mins it gradually increased to 130, and stayed there for the remainder of the 90min run. It felt like a very easy run and breathing was light.
My question is, should I slow down even more and try to stick to max 123HR, or is a little leeway OK?
Thanks
I you are sticking to the letter of the MAF law...you should keep it under. But I have been known to go above as well. With that said, make sure that you are still keeping your run conversational. And as far as the cardiac drift goes...I have a video for that:
ua-cam.com/video/KRlw3gWWorM/v-deo.html
@@AverageRunningPT Thanks for the video link on cardiovascular drift. Very interesting, makes a lot of sense, and also covers why my HR was so much higher running outside in 35C (95F). Gyms have been closed again here in Thailand, so I can only train outside for now. I also watched your video on 3months (magic number), and what is also clear is that I need to learn to slow down.
Update: Went for a slow run this morning. First km HR was 125, 2nd 132; thought maybe OK. But from 3rd km onwards HR went to 146 as soon as I started to run, even slowly. I think in 95F heat my body temperature just goes too high. I regularly slowed to walking pace and my HR dropped to below 120 within 30-40secs, but spiked as soon as I started running again. I don't think it made a big difference, but masks are mandatory here, even when exercising!
I cycled yesterday, for a change, and HR was not a problem; actually averaged 112, whereas 2 weeks ago a slower pace had my HR at 125, so maybe I'm seeing improvements already, or maybe my heart was just more relaxed! I think I'm going to have to focus my MAF training on cycling sessions and do just a couple of runs each week.
Thanks so much for your doing this and explaining with great clarity.
Thanks you so much for this video! Im a fairly new runner. Only been about a year and i really thought theres something probably wrong with me since i could never get my heart rate to stick to that lower range and it shoots up drastically all the time even when i was running so slow. Its quite frustrating but i guess id have to do a lot of walks in between now instead.
Walking is ok. Take what your body is giving you and it will give back over time.
Thank you! I needed this!
You're so welcome!
This was a good vlog. Decided to subscribe.
Thank you!!!
Thank your for the video. If your heart rate spikes up to 160s while you are trying to shoot for 148 or below then you should consider subtracting an extra 5 beats from 148. This will make your pace even worse and much more walking. But in the long run :) you probably will save more time and by time you feel to graduate to the third category which is 148.
I have done this since making this video.. thanks
My MAF rate is 123- I barely shuffle to get that. I had to go higher (135) for the first month. Then I ran a month at 140. Now I'm training at 150 and breathe comfortably. Next month I'm going for a 10K pr. See how things work. My max ( I'm 57) is around 188 bpm, and I've always run hard when training- till this year. I've really been enjoying the easy running, and I always want to speed up!
Fantastic!
Thanks buddy for your info your MAF videos are very simple and giving me the push .. I liked your video and subscribed your channel
Need to give a small advice .. regulating your breathing while running with any breathing method the suits you will help a lot
Greetings from Egypt .. keep up the great work mate
Thanks for the sub! I have always been pretty good at regulating breathing and maintaining a 3-3 or 4-4 pattern.
@@AverageRunningPT great mate .. try to make it from your nose only your nose inhaling and exhaling .. you'll notice a big changes.
good luck
I am not arguing that MAF works, it obviously does. As an experienced long time runner I just cannot do it. Because I run for enjoyment and the ‘workout’ aspect of the sport as well as training to be my best on race day this method just takes the fun out running for me and not worth it even though long term it may work better. At 64 years old my MAF HR is 115 so I can hardly even jog lightly without walking to stay within MAF guidelines. Good info though, thanks!
Cheers to this, I feel exactly the same.
I'm a somewhat older runner as well, so the 180 minus your age approximation results in what seems like a ridiculously low heart rate for me to try to stick to. I can be completely comfortable, hold a conversational pace, and breathe in and out through my nose, at a heart rate 15 bpm above where MAF says I am supposed to be.
So here is my thoughts on it after doing it for a year...It will primarily be used in the base phase, then I will give myself freedom to run faster once I get into the training block. I agree that it can be boring, but I think it has been instrumental in allowing me to build a running habit without getting injured or burning out (two things I have struggled with in the past).
And as far as the MAF HR goes...It is just a simple calculation that seems to work well for me. I realize it doesn't work as well for some. And it especially gets hard as you get late 50s and older in age.
I am 63 and have been running a couple of years. I never really enjoyed it as it was very hard work, I am a bit ‘driven’ and was always pushing myself to go faster. After discovering MAF I slowed my jogging pace to a level I found comfortable and found this so much more enjoyable to do. Going by ‘feel’ my heart rate is about 130 - I find that a really nice easy pace. However my MAF heart rate should be 117, I can only walk at that. I’m going to stick with just running by feel and see how that works for me.
I know this is a stupid question but...u are wearing a HR strap, correct? I'm having the same problem at almost the same distance and I'm NOT wearing a strap. I decided to get a "better" HR monitor and didnt have the $ for the strap yet. Only have 102 day til my first triathlon in almost 4 years so im really hoping everything just clicks at some point. Keep up the good work my friend we all appreciate it.
nope...no HR strap. I know it isn't the most accurate way of measuring but it works most of the time for me.
I found MAF very effective for working through injury but a combination of low HR with higher intensity to build aerobic capacity more quickly. The MAF runs session after session just aren’t fun and I run for enjoyment. I think tactical employment of MAF is quite useful but I’m not prepared to commit to it at the expense of the joy of running.
Absolutely! And I intend to add in intensity after this first month of base building. I just don't want to crush it too soon and regret it later with some inflamed achilles or something.
Your description describes me to a T. Had a race on December 19th and then took off December 20-26 from training. The week of December 27-Jan 1 I did add in some short easy runs and hikes. Jan 2nd was my first proper training run of the new cycle and have definitely noticed the heart rate drift issue. Right now it seems I can make it to around 2 - 2.5 miles before it becomes a problem. For those miles I can maintain under 12 minute pace at target MAF but afterwards have to slowly drop down until around mile 5 I am over 13 minutes per mile.
It's a struggle for sure.
Maffetone is kind of like a cult... ditch your heart rate monitor a few runs a week and just go by feel. The “talk test” is a much better than indicator of low intensity effort than some number on your chest strap monitor.
That is how I used to do it. But now I know that I was going too fast on my easy days. Though, I do have a better understanding of what "easy" is since starting this process a year ago.
Another point is that the best runners in the world train at a variety of paces throughout the week, not just easy, even during their base phase. Strict Lydiard base phase training is no longer followed, because these elites have to race several times in a year, depending on the event. A marathon runner may get away more with this long base buildup as they only have at most two peak races a year, but it seems like you're focusing on the 5k distance. Start doing some 1k intervals at 5k pace every other week. Some longer intervals at 10k to half marathon pace, and some faster 200-400-800m repeats on the track. Your 5k time will improve, then you can go back to another mini cycle and adjust your workouts to reflect your new PR pace. Repeat a few times before going back to a base phase. I think people get stuck in a rut thinking they need to keep building a base and then stagnate on PRs. Base phase goal should primarily be increasing "time on feet" IMO. Once you're running 8-10 hours a week, you can't add much more than that if you have a full time job, so the only way to run more mileage is to get faster, adding more workouts, and increasing easy pace.
Our race times are similar, so I know you can achieve your goals with the right training menu at varied paces. I am not very talented... I ran my first 5k race 6 years ago, at age 29, with no running background (but stayed athletic ever since being a high school wrestler) in 19:03. This past Fall of 2020, I split the last 5k of a half marathon PR (1:21:20) in 18:43. This took probably 20 or more mini cycles of training to accomplish, focusing at different times on everything from 1 mile to the marathon.
@KNEADaTENSION I have been doing it a year, but just took a 2 week break. I fully expect to come back quicker this time than when I first started. Already seeing evidence of that. What I am finding is that training blocks will build on each other and it will become easier to maintain that aerobic fitness between training blocks. I have always held the belief that MAF is a long term commitment, but if you take the time to invest it will reward you in the end.
@@cowboyfunktion Yes! The plan is to stay healthy and build many consecutive training blocks without injury. The key to improvement is consistency and varying the training helps with injury prevention. Good insight.. thank you.
It's finding that gear between running and walking. Most people think running has to be fast so they'll 'run' till their HR goes too high then walk till it comes back down and repeat, this is NOT MAF training! Learn to run slower, embarrassingly slow. Here's a couple of tips, run early in the morning when no ones around if you are embarrassed at how slow you're running. Run with shorter strides but higher cadence. Forget about your speed and just enjoy being out and alive and look at you're surroundings! 👍
Thats it! Great tips.
Great content Justin. I’m in 3 weeks of MAF training with HR 135. I can only jog for short time before my HR jumped above 135. And after sometime it would be more difficult to lower my HR even if I only walking. Is that normal at early stage? Any suggestion? Thank you!
Definitely something that a lot of people deal with in the early stages. Check out my video on cardiac drift too. It might help some with controlling the HR.
ua-cam.com/video/KRlw3gWWorM/v-deo.html
Thank you, will check that one
Your heart rate is spiking while running on flat ground? It’s been a year I just realized when she posted this, wondering how your progress has been
Dude, you didn't explain what you meant by 15, 20, 25 and 30?
Did you mean average per week? Or how do you breat down those numbers?
Thanks!
Great video. But I am a bit surprised that a two week layoff would cause a person to "start over" with MAF training. I understand that we have training cycles. But my hope is that I can consistently improve my Aerobic base through MAF. After 6 months I have switched to 80-20 running and I will see if MAF improves or stays the same. I hear about runners that have been using MAF for years and get to the point where their MAF pace is actually a bit too fast and they want to slow it down more. That is the kind of Aerobic system I want to build!
I expect it to return quickly!
And yes...I want that MAF pace to feel fast for me too!
I expect it to return quickly!
And yes...I want that MAF pace to feel fast for me too!
So I’m 56 years old, i run 6.2 miles every other day for a total of 24.8 miles per week. Mt average heart rate for these runs is 152 bpm. My Mac number would be 124. I just don’t believe going that slow will help me improve.
MAF heartrate can be off by a little bit, you might still be aerobic at 135-140 if you're a fit individual for your age etc. Yes it feels horrible to run slow at the start and feels pointless but I'm making massive gains on my long runs and recover really well with 3/10 effort
Aren’t we running for the fun, excitement, enjoyment of the ‘’RUN”? The slow pace i would have to keep at 56 years old would bore me so much, I wouldn’t be excited to go on runs anymore.
I am 73. I have a problem with using MAF. I think that it falls apart as you get older. For my age I should keep my HR 103-113.. Too much one size fits all. My max HR is 182 and my Lactate Threshold HR is 160 so 103-113 makes no sense. Either I followed the aerobic max = max HR - 30bpm or follow zone 2, which I followed Seiler's 72-79% MHR (ventilatory threshold = 77-79%MHR.That is my experience and take on the MAF method.
I actually agree with this. I think that extremes of age make this very impractical. In all reality, I believe that MAF is most appropriate for runners from 20 to 50 years old. Thank you for your input.
I agree. I’m 69 in good shape and even if I add 5 beats I’m still at only 116. I’ve tried running this for 10 weeks and I’m still at 10:30 or slower per mile. I don’t have 6 months because summer is coming.
Yeah, at 73 I’ve been at this for 13 weeks and I haven’t progressed. It is easy to do, if you don’t mind walking alot. I need a new plan. I appreciate the videos and the conversation.
Does MAF method applies to training after base building? I'm used to have paced runs and a couple of speed training every week as soon as I reach 55km per week consistently. For me it seems hard to believe that running that slow would improve my races after base building. Currently I'm 58 years old, able to run 10km in about 44 minutes and doing my long runs in 4'50-5'00 /km with average HR around 134 (maxing at 145/148).
When i started using the metric DFA alpha-1 to measure my maf in real time as I'm running it seems to show that maf heart rate changes from day to day and even during the run.On most occasions my maf at the start of a run is 180 minus age minus 5 for about 20 mins.Towards the end of a run it can be 180 minus age plus 20 .Once every 10 days or so its Maf minus age plus 30 odd ,generally on long runs which eventually become acceleration runs.I'm 61 so instead of training ~125-130bpm its now 115- 155 bpm.As DFA alpha-1 is an HRV metric to calculate maf it's probably not suitable for runners who have atrial fibrillation as this increases HRV so you could end up overt-training.Time restricted eating like 9 hrs a day increases my maf number,so there are too many variables to come out with one single maf heart rate.The good thing about Maf calculation though is you're definitely in Maf although maybe too high for the first 20 mins or so.
The beautiful thing about MAF is its simplicity... you just listed off way too many numbers for me
@@AverageRunningPT I agree but with DFA alpha 1 you just have to keep number at or above 0.75 to be aerobic , unfortunately that's different heart rates on different days
This is not a good method. Do a lactate threshhold hold test, measure the heartrate and calculate the zones from that. Or make a maximum heart rate test, measure your resting heart rate by wearing your watch during the night and then use karvonen formula.
149 for me is too high. I could do a recovery jog at 123 and usually my easy pace gves me 129 bpm.
For others, MAF is too high. Heart rate is very individual.
Do you think drinking coffee before the morning run will result in HR spikes? What type of modification did you do for your meals?
Yes it will. Caffeine will certainly have a stimulating effect of the HR. My eating is certainly not low carb, but I do run all of my easy runs fasted in the mornings.
Hi Justin, I've started MAF training and hoping to see results in the first week. In terms of a lose training plan I am looking at doing 4x MAF a week, 1x Speed and 1x Strength (Weights). I'm 31 and doing an 8hour race in September, wanting to get my heart rate down during running to avoid burning energy and remain in a more relaxed state over the greater distance. Any advice would be great!
MAF: Massive Aerobic Frustration.
You have to add 5 beats if you train longer than 2 years ...
Don't you think you might be too conservative in the build phase? I think you can bump up much more aggressively to your "regular/maintenance" mileage without risking injury. While it's true that your VO2 max might go down, it's not like your legs rot in two weeks. :D
I have a base of approximately 30miles a week and if I took that long off, I'd probably do a 20 mile-week followed by a 30 mile week, provided there's not much (if any) speed or high-intensity work. That said, it's very individual but I wouldn't take a whole month to build back to my regular volume of running.
as you said... it is individual
If doing maf as a beginner how do i build mileage? Should I swap building mileage for time on feet??
Run Slow....especially beginners. Can walk fast uphill on a treadmill.
MAF I find gives you a good upper easy run HR. or basically the high end of zone 2... it's better to be on the lower side of that number than the higher side. Also be honest.....most overweight out of shape new runners need to minus 5 or minus 10 from that 180- number. Good luck!
Thanks for your comment!
You talk a lot about "feel". While this is OK, how are you backing that up with hard data? I'm a cyclist and have been doing low intensity training for 3 months (50 rides, of which 6 have been at high intensity ((I'm using the 3 zone scale)) My data shows little or no improvement for the first 3 weeks then a sudden improvement, approx 20 watts for the same BPM, but since then, nothing that shows further improvement. Be interested in hearing how other athletes monitor their progress. 😀
Hey Justin - good luck with the base building phase. I have a question that isn't related to the topic of the video so apologies in advance. Over the last month I've been struggling with a mild case of Anterior Shin Splints. I've taken time off and I'm working the rehab, more now than I did when the issue first surfaced. I have tried to get back to running but I've had two separate runs where I had to stop because of the discomfort. So it seems like the injury hasn't healed. How long am I supposed to rest with something like this? It's been an incredibly frustrating month with stop starting and I feel like I'm watching my fitness just slip away. I don't want to rush back into running again only to have to take more time off because of another recurrence but I have no idea how long I should wait until I try again. Are there any tests I could do to see if I'm ready to get back out there? Also, any videos you'd recommend ito showing the optimal rehab exercises I should be doing? Thanks in advance.
Hang tight...I will make a video on this in the next week. I have had really good success treating shin splints for my clients, so I can definitely give to general guidelines.
I can’t, tried. At 58 and living in a very hilly area. MAFF says 122. I go by feel, easy is 136-138, mod 140’s and so on. Might need to try again or move
Haha! Well if moving isn't an option then the hills are definitely going to frustrate you. Focus on the downhills and any flats as recovery, but if you can't avoid the hills then at lease you are getting some good strength training!
just wondering what the INCLINE setting would be on the Treadmill for this MAF approach?
cheers
What doesn't raise heart rate?
On your walk breaks, what cue do you use to know when to return to a run? Do you wait for your HR to get a certain number of bpm below 148, for example?
Close the bottom of my MAF range: 138-140
This is not a hard rule, but generally what I adhere to.
Without being funny, why on earth would you guess your heart rate zones using a formula that is only meant to be used for plotting best fit at the population level but is wildly innacurage for any given individual / rather than determining your own max and resting heart rates and then calculating your exact heart rate zones yourself!?
Reading the comments from those starting MAF in their late 40s to 50s, I think a question many need ask is: does it even make sense that one could run really fast simply by sticking to a specific HR (which results in training between a really slow jog and walking), a MHR of low 130s to 120s, without stressing your body with more speed, high intensity training (like 80/20 training)? Or by inference, HR drift will not affect your HR eventually? I find this MAF stuff anecdotal and incomplete.
For me...MAF is to build a base on which I will use other workouts to build speed. I have never told anyone that they would get really fast with MAF alone. I have heard people that have for longer distances such as the marathon, but if any race that requires any anaerobic effort, there will have to be some speed built in.
No, not that you advocated that. I'm also speaking loosely and in relative terms when I mentioned one could go really fast. If one walks at a specific HR then eventually be able to jog, relatively he did go fast.
But you can't deny there is this inherent understanding to anyone who first encountered MAF that training under MAF would allow one go faster at that MHR if one persevered and be patient, and one would see improvements in pace.
True. MAF certainly has its limitations, which aren’t really talked about within the MAF circles.
Why do this over 8p/20?
I've never had to walk just slow down
How many hours do you train per week?
This is an older video but your progression of 15 20 25 30 was that four months or weeks?
weeks
I am trying this and all I am doing is jogging and walking like a yoyo. I am trying to use a 10 beat range instead of the strict MAF number. I start jogging get a few minutes in and the HR climbs to my 140 mark, so I walk to bring it down, and repeat. Is the yoyo normal? Jig/walk/jog/walk
Early in the process...abso-friggin-lutely!
Ya
Do you get the +5 bpm from MAF point d?
Only been consistent about 1 year. My understanding is that you get the +5 with 2 years of consistency without injury.
Trained guy took 2 weeks off and have to build up aerobic base again? Sure 🤣
Yup! Pretty strange statement
You don’t lose fitness significantly in 2 weeks. Stopped watching when you claimed you had at the start.