After constantly getting injured, I switched to MAF last year and made the jump to ultras. My pace and cadence slowed down A LOT... Like, 20 steps on cadence and 3 minutes on pace!! BUT, for the first time in my asthmatic life, I was breathing through my nose while running, and not needing my inhaler at all. I was able to run for longer periods than ever before, and not getting injured. The other issue i was having though was that being so slow meant I wasn't getting the mileage I needed, though I was spending much more time running. I transitioned to 80/20, using MAF the 80%, and have seen huge improvements that would never have been possible without MAF. I just ran my first marathon, after completing a couple very slow 50ks, and it was FUN, EASY, and I was completely back to normal 2 days later, showing me I can push harder next time. The slow, injured me of a year ago would never have thought to call a marathon (especially a moderately technical trail marathon) fun and easy!!
How did you incorporate the 20% ... I am doing a lot of MAF running, but I live in the alps and my route has some significant elevations where I have to either break the MAF heartrate or almost "run" on the spot like very slow and short steps (what I currently do) - does it make sense to do 80/20 within one run? Like go up the hills fast and go the rest slow that would be about 80/20 for me at least in terms of mileage
This has been the best analysis of MAF I've come across so far. MAF has it's place but it is not a silver bullet. If it were, elite runners would be using it. The 80/20 approach is a proven method, but MAF is fantastic for building the aerobic foundation safely before moving into the 80/20 model.
I'm 53 and found my max HR to be 175 from pushing hard in a run. Using 220-53 = 167 as avg max HR for 53, but I believe I need to adjust my calculation to that of a 45 year old, ie. 220-45 = 175. Therefore using MAF method my MAF HR would be 180-45 = 135. This is what I use for my MAF running and I think it is better to do this than just say every person of any specific age has the exact same max HR.
Does one have to follow a high-fat diet to be "aerobically" functional and to use fat as an efficient fuel source? Or is a balanced diet (not cutting any food groups out but eating good carbs and fat) sufficient?
Walking should be a part of every easy run, in my neophyte opinion. Most of us have optimum easy run paces that can be awkward to maintain running form in. By adding regular walk breaks, we can get the average pace and heart rate we need, while also running with the more natural form of a slightly higher pace.
How do you find your MAF heart rate for which you need to run below? 180-age? Why 180 not 220? Will your speed increase over time automatically? Interesting idea but seems it will take forever to get fast
You have mentioned that you don't use heart rate because many of the watches, etc. aren't accurate. The Polar H10 is accurate. So is the Polar arm band. When an accurate heart rate monitor is used, what is your recommendation for MAF age interval? The 180 rule for older runners is pretty low. For instance, a 70 year old's MAF interval is 100-110. Even a slow jog is difficult at that rate.
Hi, here is what I found on the Maffetone website: "The MAF 180 Formula may need to be further individualized for athletes over the age of 65. For some, up to 10 beats may have to be added for those only in category (d) of the Formula. This does not mean 10 should automatically be added, but that an honest self-assessment be made." There is an exception for people over 65 as well as for people under 16 yo.
Fantastic. Thank you! Do you have any tips for slower runners? I've been trying to follow MAF for a while now. I'm a relatively slow runner, and currently find it virtually impossible to keep my HR below MAF, AND run with good technique. As I'm already pretty slow, I have to go so slowly (>13.5 min/mile) to keep my HR below MAF, I find my technique suffers - my cadence slows right down (~140), and I seem to end up with a heavy kind of plodding step. Watching this, I wonder if I'm better trying to run with good technique - fast, light feet? But be aware that (initially at least) I may only manage a few 100m of running, before needing a walk break. So I guess my question is, is running "properly" in short bursts, with plenty walking rests, better than running so slowly my technique suffers? Then hopefully, in time, my body will adapt, and I'll be able to run (with good technique, and low HR) for longer and longer?
That's an awesome question! I struggled with this when I started MAF too. My run was more like a shuffle to stay below HR. I kept with it a few months, not realizing it was actually working. I tried the other method, running a bit faster then walking once I hit my limit, and progressed even more. I now mix up the 2, depending in how I feel that day, and have seen real progress. I hope you are too!
If one uses the MAF method for training for an older athlete (over 60), is it still recommended that one limit training (running) days to 4 times per week?
Thanks for the great feedback. It is definitely something we’re always looking to improve. This video was shot a year ago. We’ve made a few big improvements in the videos we’ve created over the last 6 months.
I had great success with my first 3 months but have not had any workouts sent the past month. Do I just go back to the old workouts or can I expect more training schedules sent again?
Hey @@TheTosuperstar, not sure how I missed this question. Apologies. In future, the best and fastest place to get assistance from our coaching team is to post in the forum on the Coach Parry app. You can do that here: training.coachparry.com/forum (If you're not sure how to post, this tutorial will show you how: coachparry.freshdesk.com/support/solutions/articles/44001284056-how-to-post-a-question-in-the-forum) You are also able to add a plan to your training schedule by following this tutorial: coachparry.freshdesk.com/support/solutions/articles/44001283849-how-to-add-a-training-programme-to-your-training-schedule (You can find the training plans under the Training Plans tab on the app or by clicking in this link: training.coachparry.com/Membership/Plans) If you're not sure which plan to follow, engage with the coaches in the forum and they can guide you.
Thanks for sharing your personal experience, Coach Parry! Hearing you say that you had a bad run today makes you sound just like the rest of us!
Almost injured after two consecutive half marathons, so training 10 below maff this week. Works great for me.
I have to walk for a lot of MAF and then when I managed to jog a little, running so slowly made my knees hurt. :( I don't understand what to do.
After constantly getting injured, I switched to MAF last year and made the jump to ultras. My pace and cadence slowed down A LOT... Like, 20 steps on cadence and 3 minutes on pace!! BUT, for the first time in my asthmatic life, I was breathing through my nose while running, and not needing my inhaler at all. I was able to run for longer periods than ever before, and not getting injured. The other issue i was having though was that being so slow meant I wasn't getting the mileage I needed, though I was spending much more time running. I transitioned to 80/20, using MAF the 80%, and have seen huge improvements that would never have been possible without MAF. I just ran my first marathon, after completing a couple very slow 50ks, and it was FUN, EASY, and I was completely back to normal 2 days later, showing me I can push harder next time. The slow, injured me of a year ago would never have thought to call a marathon (especially a moderately technical trail marathon) fun and easy!!
How did you incorporate the 20% ... I am doing a lot of MAF running, but I live in the alps and my route has some significant elevations where I have to either break the MAF heartrate or almost "run" on the spot like very slow and short steps (what I currently do) - does it make sense to do 80/20 within one run? Like go up the hills fast and go the rest slow that would be about 80/20 for me at least in terms of mileage
This has been the best analysis of MAF I've come across so far. MAF has it's place but it is not a silver bullet. If it were, elite runners would be using it. The 80/20 approach is a proven method, but MAF is fantastic for building the aerobic foundation safely before moving into the 80/20 model.
Such great feedback! Thank you!!!
This was my experience too.
This is the best talk I heard about this. I am doing this on my long runs at the moment
Nice. Been using this for a while. My speed has increased by over a min a KM. Will start speed work in Jan
That's so great to hear! Well done 💪
I'm 53 and found my max HR to be 175 from pushing hard in a run. Using 220-53 = 167 as avg max HR for 53, but I believe I need to adjust my calculation to that of a 45 year old, ie. 220-45 = 175. Therefore using MAF method my MAF HR would be 180-45 = 135. This is what I use for my MAF running and I think it is better to do this than just say every person of any specific age has the exact same max HR.
So does this mean you aim to do 80% of your workouts at 135 heart rate? Thanks for the answer
Have you done MAF testing using 135 to see if it has worked for you? I’m 53.
Does one have to follow a high-fat diet to be "aerobically" functional and to use fat as an efficient fuel source? Or is a balanced diet (not cutting any food groups out but eating good carbs and fat) sufficient?
Walking should be a part of every easy run, in my neophyte opinion. Most of us have optimum easy run paces that can be awkward to maintain running form in. By adding regular walk breaks, we can get the average pace and heart rate we need, while also running with the more natural form of a slightly higher pace.
How do you find your MAF heart rate for which you need to run below? 180-age? Why 180 not 220? Will your speed increase over time automatically? Interesting idea but seems it will take forever to get fast
You have mentioned that you don't use heart rate because many of the watches, etc. aren't accurate. The Polar H10 is accurate. So is the Polar arm band. When an accurate heart rate monitor is used, what is your recommendation for MAF age interval? The 180 rule for older runners is pretty low. For instance, a 70 year old's MAF interval is 100-110. Even a slow jog is difficult at that rate.
Hi, here is what I found on the Maffetone website: "The MAF 180 Formula may need to be further individualized for athletes over the age of 65. For some, up to 10 beats may have to be added for those only in category (d) of the Formula. This does not mean 10 should automatically be added, but that an honest self-assessment be made." There is an exception for people over 65 as well as for people under 16 yo.
Fantastic. Thank you! Do you have any tips for slower runners?
I've been trying to follow MAF for a while now. I'm a relatively slow runner, and currently find it virtually impossible to keep my HR below MAF, AND run with good technique. As I'm already pretty slow, I have to go so slowly (>13.5 min/mile) to keep my HR below MAF, I find my technique suffers - my cadence slows right down (~140), and I seem to end up with a heavy kind of plodding step. Watching this, I wonder if I'm better trying to run with good technique - fast, light feet? But be aware that (initially at least) I may only manage a few 100m of running, before needing a walk break.
So I guess my question is, is running "properly" in short bursts, with plenty walking rests, better than running so slowly my technique suffers? Then hopefully, in time, my body will adapt, and I'll be able to run (with good technique, and low HR) for longer and longer?
That's an awesome question! I struggled with this when I started MAF too. My run was more like a shuffle to stay below HR. I kept with it a few months, not realizing it was actually working. I tried the other method, running a bit faster then walking once I hit my limit, and progressed even more. I now mix up the 2, depending in how I feel that day, and have seen real progress. I hope you are too!
Does the run MAF criteria fit exactly with cycling (80/20 and HR zones) or is there a difference?
If one uses the MAF method for training for an older athlete (over 60), is it still recommended that one limit training (running) days to 4 times per week?
But Vitality dont i give points if heart rate not at a certain level of maximum
🤣 I once did a full Ironman but didn’t wear my HR strap. Vitality gave me 100 points.
Anyone have a link to the mentioned MAF beginner plan?
Hey @GoodGuyRyan you get access to them as part of the Coach Parry Training Club. You can join here: coachparry.com/join
Love the content, but you gotta improve the audio recordings. It’s difficult to hear at times.
Thanks for the great feedback. It is definitely something we’re always looking to improve. This video was shot a year ago. We’ve made a few big improvements in the videos we’ve created over the last 6 months.
Do you do ALL the runs at MAF pace for 2 months or so? No speedwork?
Somehow the English language seems to make it impossible to talk without lip smacking... Good thing there are subtitles
Can you please send a link to the MAF training plan on your website?
Hey Nayan, you can get access to them here coachparry.com/join-coach-parry
I had great success with my first 3 months but have not had any workouts sent the past month. Do I just go back to the old workouts or can I expect more training schedules sent again?
Hey @@TheTosuperstar, not sure how I missed this question. Apologies.
In future, the best and fastest place to get assistance from our coaching team is to post in the forum on the Coach Parry app. You can do that here: training.coachparry.com/forum (If you're not sure how to post, this tutorial will show you how: coachparry.freshdesk.com/support/solutions/articles/44001284056-how-to-post-a-question-in-the-forum)
You are also able to add a plan to your training schedule by following this tutorial:
coachparry.freshdesk.com/support/solutions/articles/44001283849-how-to-add-a-training-programme-to-your-training-schedule (You can find the training plans under the Training Plans tab on the app or by clicking in this link: training.coachparry.com/Membership/Plans)
If you're not sure which plan to follow, engage with the coaches in the forum and they can guide you.
maf is wack
😂