I’m going to try the Maffetone method for the next few months. I’ve had good success and grown with some of the Daniels VDOT workouts for half marathon which I dropped from a 1:35 to a 1:27 half in about 6 months
Not MAF per se, but been doing low HR training for last 18 months. Started at 13, now at 8 (give or take depending on conditions). I'll take that for a 51 y.o. 😊
Nice one David.Thats the closest I've felt to being on a run while sitting down having a cup of tea,lucily I could handle the motion sickness.When lance Armstong did his base at 28 yrs old the highest he went was 150 bpm
I want to thank you so much for the advice and endorsing this method from your video because I had doubts about it. I'm going to try and make the Boston Marathon and will be using this method. For over 10 years I would always go hard each training session and run at the BQ pace time, only to end up getting injured and discouraged. I got so discouraged to the point I always thought running was 100% genetics and there was no point in trying anymore, because no way I can sustain a pace of 4:20/km for 42.2km. Now I will use the MAF method and go nice and slow according to my heart rate. You have made me a believer. My PB for the marathon is 3:40. Looking forward to crushing it.
Do it! It's definitely a complete mind-set shift in training, but if you can stay consistent you'll get there. Crush that BQ dude! My marathon PB is also 3.40, but after MAF training I think I could get much closer to 3hrs (my half PB is now 1h20).
couple questions if you have time to answer: 1) while training, do you ever have training runs that go above MAF? 2) Is the diet close to a ketogenic diet?, if so do you eat differently leading up to a race? 3) what is your average heart rate for a race after being fat addapted?
Hi Mark, I try to stick at MAF for 85-90% of my training, across swimming, biking and running. I would tend to do some intervals for about 4-6 weeks about 8-10 weeks out from a goal race. For these I wouldn't go above 90% max heart rate. I would only tend to eat carbs immediately after exercise, and would tend to do a lot of morning workouts before having breakfast. Before an interval / more intense session I would eat more carbohydrate. Before a race I would eat more carbohydrates and reduce the fat, but tend to do lower GI carbs - to be honest though, I'm still figuring out whether low-carb or higher carb works best for races. In a 5k my heart rate avg was 185bpm (199bpm peak) 1 year ago, this year I did a new PB at 180bpm. Heart rate for a half-marathon is 170-175bpm
Did a 5miler today at a few beats below maf. Average pace 7:35. When you ran 1:25 did you say your maf was at 7:44 pace? If so how many miles was the maf test because I’m hoping to run Cardiff half in 1:25 In October!
It's great when you do the MAF and it puts you at sub 10min/mile paces from the start. When your aerobics are subpar like mine you start at 13min/mile lol
Sounds great.. I've started maf training as my usual training I felt over trained.... Once u started running some efforts b4 races what kind was being done.. Short reps or longer.. Or tempo
Thanks for the great content David, question.... for triathlon during the speedwork block you mentioned do train a quality workout per discipline a week? and how about strength workouts, do you do any?
Hi great video. Have been aware of 180 method for some time now but definitely going use it now. Can I just ask when you mentioned diet, was it a case if healthy eating or did you mean towards the low carb ideas that Phil M also talks of????? Thanks
Hi! I did go towards the lower carb stuff. I tend to do most of my morning training fasted (before breakfast), really cut down on sugar and higher GI foods, and make sure when I do eat carbs they're good quality. When i kick off training at the beginning of the year I tend to do a week of about
Thanks for this vid. Would be interesting to see what improvements or otherwise you’d see using the polarised training model that pro/elite level athletes use? I.e. Approx 80% at maf, 10% over threshold, 10% around threshold - I’m guessing they use that model for a reason but it may come with a higher risk of injury.
Definitely worth to try the MAF Method, just would like to ask you if you also mix in some speceific training sessions like speed work and tempo runs? Already ordered The Big Book of Endurance, but have not received it yet..
Pushing harder! Most of my MAF training is 153bpm/155bpm, but racing is much higher. For my 5k PB i averaged 185bpm, peaking at 199bpm; for my last 3 half-marathons I have averaged about 175bpm. If I was to do something like a marathon or Ironman triathlon I would be much closer to my MAF
Your breath-rate, or speaking ability suggests you are not in the mafetone zone. Speaking or even singing is close to the mark. To think, what you suggest has made impressive improvements in spite of not being quite in the zone!
Can I ask how you worked your Z2 heart rate? My z2 ceiling based on Maf calculus was 20 bpm higher than the PNOE test indicated which mean if I carried on by original numbers I would train in Z3
Hi Paul, where I live is pretty flat but when I sought out hills it was just a case of running slowly up and keeping to MAF. When I started I was practically walking up hills. Running down at MAF is much faster!
@@harlequin991 I tried to focus on what the end goal was. I'd been training with a lot more high intensity and it hasn't worked for me, so I tried to be patient. I just said I'd commit to MAF for a season, and if it didn't work I had only a year and could go back to training normally
If my heart rate is at 180 and it doesn't slow down even when my pace is almost at walking speed, do I stop and reset back to 140-155bpm before starting again? Or do I continue because I feel perfectly fine even at 180.
FWIW beware those wrist hrm, after a few months of delayed and generally wrong readings I'll be getting a chest strap soon. My watch will show high rate in your scenario but a simple wrist check easily shows it's off. Cheers!
Guys i just trying maf method i am 16 years old i did my first run with maf method i go around 165 heart rate but i barely running its kinda walk and then jogging is this the right way to do it Edit:i am using the fingertip oximeter actually idk if it accurate and can only measure when walk but since i walk to not go over 165 so its fine
When my MAF pace started to plateau I would do a 3-4 weeks with a couple sessions a week above my MAF heart rate, up to about 90-95% of my max. I'd then go back to MAF
Yep, still doing it. Took last year off to do a year-long bike tour but back to it now. All is well and base pace was back below 7min/mile at 153bpm. However with the pandemic, training has taken a backseat and I'm just doing short, easy workouts right now.
David Haywood thanks for the reply and great to hear! Are you religious with the diet that goes with it too? And what sort of weekly mileage were you doing pre-pandemic?
Can you tell me what your typical training week looks like I train at low HR for long runs and Rec runs only but still do higher intensity training i.e. speedwork and tempo at pace rather than HR. Would be interested to compare.
I was training for triathlon, so would tend to do 3 swims, 3/4 bikes, and 3/4 rums a week. Run-wise, I'd make sure to do a long run each week, a more technique-focused session (e.g. hills), then a shorter run doing some strides for 10-15 seconds each mile but keeping my heart rate below MAF. With higher volume training my biggest run weeks were 35-40miles, but typically around 25-30 miles, and certainly around 25miles when doing some race-specific efforts in the lead up to a race. Does that help?
Very interesting subject and I do want to hear what you have to say but hey, stop for a moment, catch up your breathe, then talk. Hard to understand when you're running. Impossible to watch when moving.
You definitely weren't running a MAF/conversational pace type run...Dude, you're breathing too hard. I could hardly understand your story. Good effort though!
Yes, in hindsight it's not a brilliantly clear video, but I'm within my MAF heart rate. Perhaps I'll have to get the new GoPro for smoother footage and redo the video!
You were definitely way above that. You were breathing like at steady state. And man, why do you talk about it while running? This is pretty annoying to listen to.
Herbinator_88 mate, maf isn’t conversational you actual brick. Your maf pace is your maf heart rate determined by hr formula, I can’t talk much on my runs but I still run below my maf hr and it feels easy on my legs and lungs
Running Guru I am currently cycling around the world on a gap year before I start med school, so limited videos at the moment. Will return to training in the autumn. My Instagram @davidhaywood__ is the best place to follow my current updates
What is the purpose of making a video while running? I can only hear wind noise and panting. If there is good info there and I believe there is, it is unfortunately lost.
MAF is not simply running at some miles at a random formula based heart rate. It is running ALL of your mileage at that low heart rate. Mixing in speed workouts and race pace efforts is simply good all around training. Congrats on your results but it’s misleading to say it’s because of MAF, especially to runners who can’t run 13min/mil at maf heart rate like these comments. The magic is running a lot of miles without getting injured, not some magical heart rate formula.
“High-intensity interval training has a place in almost every athlete’s repertoire of workouts, helping to build speed, strength and endurance.” Quote from Phil’s web site. philmaffetone.com/hit-helps-hurts/
Well that's not his fault, it's your weak English comprehension. You can't expect native speakers to pander to your comprehension level, this isn't a language class! Get better at English, or find videos in your native language. I don't go searching for videos in Mandarin leaving them complaints that I can't understand them. 🤦
Terrible video. Bad filming while you were running and out of breath. Stand still will you! And show your data and results visually on on the screen. Couldn't stand to watch it to the end.
I’m going to try the Maffetone method for the next few months. I’ve had good success and grown with some of the Daniels VDOT workouts for half marathon which I dropped from a 1:35 to a 1:27 half in about 6 months
MAF only 'works' on colder climate. Try running in the heat and humid right here in Malaysia, its like walking
At least you started at 9. I am starting at 16 min miles. Argg. 57 years old
Not MAF per se, but been doing low HR training for last 18 months. Started at 13, now at 8 (give or take depending on conditions). I'll take that for a 51 y.o. 😊
@@dentheplodder That's seriously impressive.....keep up the great work!
Gen Lin Don’t be discouraged, at least you started. A lot of people never try. Keep it up, you will progress! Patience 👍🏻
Den L very inspirational. What are you doing different from. MAFF?
How's it going now? Have you stuck with it? I'm just starting with MAF and I had to slow down to 13 min/miles...
Nice one David.Thats the closest I've felt to being on a run while sitting down having a cup of tea,lucily I could handle the motion sickness.When lance Armstong did his base at 28 yrs old the highest he went was 150 bpm
I want to thank you so much for the advice and endorsing this method from your video because I had doubts about it. I'm going to try and make the Boston Marathon and will be using this method. For over 10 years I would always go hard each training session and run at the BQ pace time, only to end up getting injured and discouraged. I got so discouraged to the point I always thought running was 100% genetics and there was no point in trying anymore, because no way I can sustain a pace of 4:20/km for 42.2km. Now I will use the MAF method and go nice and slow according to my heart rate. You have made me a believer. My PB for the marathon is 3:40. Looking forward to crushing it.
Do it! It's definitely a complete mind-set shift in training, but if you can stay consistent you'll get there. Crush that BQ dude! My marathon PB is also 3.40, but after MAF training I think I could get much closer to 3hrs (my half PB is now 1h20).
@@davidhaywood__ And how is it going today? Would be really interesting, for me who thinks of doing MAF method too🤔👍
Why make a review when running? Hard to watch
couple questions if you have time to answer:
1) while training, do you ever have training runs that go above MAF?
2) Is the diet close to a ketogenic diet?, if so do you eat differently leading up to a race?
3) what is your average heart rate for a race after being fat addapted?
Hi Mark,
I try to stick at MAF for 85-90% of my training, across swimming, biking and running. I would tend to do some intervals for about 4-6 weeks about 8-10 weeks out from a goal race. For these I wouldn't go above 90% max heart rate.
I would only tend to eat carbs immediately after exercise, and would tend to do a lot of morning workouts before having breakfast. Before an interval / more intense session I would eat more carbohydrate. Before a race I would eat more carbohydrates and reduce the fat, but tend to do lower GI carbs - to be honest though, I'm still figuring out whether low-carb or higher carb works best for races.
In a 5k my heart rate avg was 185bpm (199bpm peak) 1 year ago, this year I did a new PB at 180bpm. Heart rate for a half-marathon is 170-175bpm
Did a 5miler today at a few beats below maf. Average pace 7:35. When you ran 1:25 did you say your maf was at 7:44 pace? If so how many miles was the maf test because I’m hoping to run Cardiff half in 1:25 In October!
It's great when you do the MAF and it puts you at sub 10min/mile paces from the start. When your aerobics are subpar like mine you start at 13min/mile lol
Just started MAF and I am starting out at 13 mi/miles too.
@@jamies.3112 Hang in there Jamie! I feel your frustrations. Consistency is key.
@@mav3ric100
What pace are you at now?
@@jamies.3112 Whats your current MAF pace? Has it worked?
Sounds great.. I've started maf training as my usual training I felt over trained.... Once u started running some efforts b4 races what kind was being done.. Short reps or longer.. Or tempo
Great video and encouraging results. Great job!
Did you do your swims with the Maffetone method too? If so, how did you gage your effort?
Thanks 👍 impressed with ur commitment ...months and years
I was very interested in your feed back but it very difficult to follow your vlog with you running and sounding out of breath
yes especially for non native english speaker. hopping someone willing to do subtitle
Thanks for the great content David, question.... for triathlon during the speedwork block you mentioned do train a quality workout per discipline a week? and how about strength workouts, do you do any?
Slow down - you are struggling to talk- too fast for MAF
Marlin Weekley no it’s not
Hi great video. Have been aware of 180 method for some time now but definitely going use it now. Can I just ask when you mentioned diet, was it a case if healthy eating or did you mean towards the low carb ideas that Phil M also talks of????? Thanks
Hi! I did go towards the lower carb stuff. I tend to do most of my morning training fasted (before breakfast), really cut down on sugar and higher GI foods, and make sure when I do eat carbs they're good quality. When i kick off training at the beginning of the year I tend to do a week of about
David Haywood Brilliant. Thank you for the helpful info. Good luck with your training and races....😊
Thanks for this vid. Would be interesting to see what improvements or otherwise you’d see using the polarised training model that pro/elite level athletes use? I.e. Approx 80% at maf, 10% over threshold, 10% around threshold - I’m guessing they use that model for a reason but it may come with a higher risk of injury.
Definitely worth to try the MAF Method, just would like to ask you if you also mix in some speceific training sessions like speed work and tempo runs? Already ordered The Big Book of Endurance, but have not received it yet..
I would do, put only would do them after a decent base period and for only 4-6 weeks about 8-10 weeks out from a goal race.
On your race day, were you holding at your MAF heart rate or are you pushing harder in the race?
Pushing harder! Most of my MAF training is 153bpm/155bpm, but racing is much higher. For my 5k PB i averaged 185bpm, peaking at 199bpm; for my last 3 half-marathons I have averaged about 175bpm. If I was to do something like a marathon or Ironman triathlon I would be much closer to my MAF
Your breath-rate, or speaking ability suggests you are not in the mafetone zone. Speaking or even singing is close to the mark. To think, what you suggest has made impressive improvements in spite of not being quite in the zone!
Just this video in the play list is public, the rest privat?
What is the MAF diet do you follow?
Can I ask how you worked your Z2 heart rate? My z2 ceiling based on Maf calculus was 20 bpm higher than the PNOE test indicated which mean if I carried on by original numbers I would train in Z3
Thanks. was most of your maf training done on the flat or did you do hills as well. If so what.did you do to keep your heart rate down ?
Hi Paul, where I live is pretty flat but when I sought out hills it was just a case of running slowly up and keeping to MAF. When I started I was practically walking up hills. Running down at MAF is much faster!
@@davidhaywood__ how did you keep going I have tried this all week and am bored ?
@@harlequin991 I tried to focus on what the end goal was. I'd been training with a lot more high intensity and it hasn't worked for me, so I tried to be patient. I just said I'd commit to MAF for a season, and if it didn't work I had only a year and could go back to training normally
Your videos would be better if you focus on talking instead of running and talking.
If my heart rate is at 180 and it doesn't slow down even when my pace is almost at walking speed, do I stop and reset back to 140-155bpm before starting again? Or do I continue because I feel perfectly fine even at 180.
From what I understand of the method, you would walk and rest before going again or adjust your pace.
FWIW beware those wrist hrm, after a few months of delayed and generally wrong readings I'll be getting a chest strap soon. My watch will show high rate in your scenario but a simple wrist check easily shows it's off. Cheers!
Guys i just trying maf method i am 16 years old i did my first run with maf method i go around 165 heart rate but i barely running its kinda walk and then jogging is this the right way to do it
Edit:i am using the fingertip oximeter actually idk if it accurate and can only measure when walk but since i walk to not go over 165 so its fine
investing in chest hrm is good idea if you want to do this training
How are you doing speedwork when that will obviously take you above your 155 maf .
When my MAF pace started to plateau I would do a 3-4 weeks with a couple sessions a week above my MAF heart rate, up to about 90-95% of my max. I'd then go back to MAF
Hi David. Interesting video! Are you still training at MAF and if so how are you getting on?
Yep, still doing it. Took last year off to do a year-long bike tour but back to it now. All is well and base pace was back below 7min/mile at 153bpm. However with the pandemic, training has taken a backseat and I'm just doing short, easy workouts right now.
David Haywood thanks for the reply and great to hear! Are you religious with the diet that goes with it too? And what sort of weekly mileage were you doing pre-pandemic?
Can you tell me what your typical training week looks like
I train at low HR for long runs and Rec runs only but still do higher intensity training i.e. speedwork and tempo at pace rather than HR.
Would be interested to compare.
I was training for triathlon, so would tend to do 3 swims, 3/4 bikes, and 3/4 rums a week. Run-wise, I'd make sure to do a long run each week, a more technique-focused session (e.g. hills), then a shorter run doing some strides for 10-15 seconds each mile but keeping my heart rate below MAF. With higher volume training my biggest run weeks were 35-40miles, but typically around 25-30 miles, and certainly around 25miles when doing some race-specific efforts in the lead up to a race. Does that help?
David Haywood that’s not maf but great periodization plan and use of low heart rate training
Very interesting subject and I do want to hear what you have to say but hey, stop for a moment, catch up your breathe, then talk. Hard to understand when you're running. Impossible to watch when moving.
You definitely weren't running a MAF/conversational pace type run...Dude, you're breathing too hard. I could hardly understand your story. Good effort though!
Yes, in hindsight it's not a brilliantly clear video, but I'm within my MAF heart rate. Perhaps I'll have to get the new GoPro for smoother footage and redo the video!
Thought same, but it looks butt ass cold so wonder it that affected speaking.
You were definitely way above that. You were breathing like at steady state. And man, why do you talk about it while running? This is pretty annoying to listen to.
Herbinator_88 mate, maf isn’t conversational you actual brick. Your maf pace is your maf heart rate determined by hr formula, I can’t talk much on my runs but I still run below my maf hr and it feels easy on my legs and lungs
Impressive results David! Are you still racing and training?
Running Guru I am currently cycling around the world on a gap year before I start med school, so limited videos at the moment. Will return to training in the autumn. My Instagram @davidhaywood__ is the best place to follow my current updates
@@davidhaywood__ sounds excellent David! I may be on a round world trip this year...
Well done bro
What is the purpose of making a video while running? I can only hear wind noise and panting. If there is good info there and I believe there is, it is unfortunately lost.
It's like I'm running with u and we're havin a lil chat.
Wot a guy !
MAF is not simply running at some miles at a random formula based heart rate. It is running ALL of your mileage at that low heart rate. Mixing in speed workouts and race pace efforts is simply good all around training. Congrats on your results but it’s misleading to say it’s because of MAF, especially to runners who can’t run 13min/mil at maf heart rate like these comments. The magic is running a lot of miles without getting injured, not some magical heart rate formula.
“High-intensity interval training has a place in almost every athlete’s repertoire of workouts, helping to build speed, strength and endurance.” Quote from Phil’s web site. philmaffetone.com/hit-helps-hurts/
You can do a good running video without actually running during it! It's very distracting and makes me want to switch off
so hard to watch, and for a non English person, so hard to understand. Sorry
Well that's not his fault, it's your weak English comprehension. You can't expect native speakers to pander to your comprehension level, this isn't a language class! Get better at English, or find videos in your native language. I don't go searching for videos in Mandarin leaving them complaints that I can't understand them. 🤦
So hard to understand what you're saying while running.
Terrible video. Bad filming while you were running and out of breath. Stand still will you! And show your data and results visually on on the screen. Couldn't stand to watch it to the end.