Thanks for the video. Love the positivity you have. I had a long term illness taking me out of running for 6months. Now back running using low heart rate. Humbling myself as my pace has reduced hugely but your videos inspire me to keep going 😊 I’ll try and keep the faith my speed will return
*Want to become faster and run without injuries? Check out our running coaching program at **www.pbprogram.com**.* This Personal Best Program is a proven, structured training program that guides you every step of the way to optimize your training, racing, and life. You won't find this anywhere else, 20+ hours of my best video content-uniquely developed workbooks and training schedules based on heart rate. You also get, Zoom coaching calls with Floris Gierman and other coaches to troubleshoot any challenges. Plus, access to a highly engaged community of 500+ like-minded athletes. For athletes of all levels and ages, for 5k, 10k, half marathon, marathon, and ultra distances. Save time by learning from my mistakes, skip the overwhelm, and avoid being distracted by all the info and opinions you're bound to come across. *Learn more at **www.pbprogram.com**.*
This is great. Highly intelligent and analytical. The 3 hr and BQ are the ultimate goals for most runners including me. I'm glad I found you to help specifically with these goals!
You passed my by at the back bay when you filmed this. I was photographing birds and I do remember you running by. Very cool. Recognized the trail as soon as I saw the intro.
Small world, it looks like you were enjoying yourself out there as well. The Back Bay is a great place to shoot wild life and to run. Hope you're doing well, good to connect again!
Your video is so crisp! Thanks for sharing your knowledge and experience with us. Your run 100 mile run to San Diego was magnificent. A true show of what the human spirit is capable of. You are a role model to me, and you were with me during my first 50 miler :). Your sub 3 hour marathon you did on new years day was also super inspiring :D. Hello from Canada! Please keep these videos coming :D
Josh Barber thanks so much man, stoked to share some of my running experience here. That 100 miler was a fun running adventure. Glad you noticed the video quality, I experimented with 120 frames per second on a Go Pro Hero 5 with Karma Grip. Congrats on your 50 miler! What's next for you? Also, where in Canada are you? I'm up on Vancouver and Toronto every now and then. Cheers!
Waterloo, Ontario! I've done the North Face endurance series at Blue Mountain for two years. Last November I met up in Croatia with a friend and ran the Dalmacija Ultra trail! You should definitely check it out. We ran the 110k. The terrain was a little cruel for me. Oh man. My next goal is to qualify for Boston, so I am currently working on that for this year. I would love to try 100 miles eventually, but I would like to build a better base of strength before I give it a shot. 110k and 4100m of elevation was extremely rough on my joints. 24 years old, been running for four years, and I don't think I should have started ultra marathons so early on. Might be better to develop some more strength first. Have you run the Soctiabank Marathon in Toronto? I will be heading there in October :D This video made me more motivated towards my goal, so thanks!
Stoked to hear that Josh. The NF Series are always epic races. No way, that Dalmacija trail looks really nice out there. The entire wall in my office (5 meters wide, 2.5 meters high) at work is covered with a print out of that trail, I'd love to check that out one day. You already ran 110k by age 24, good for you man. Lots of ultra running years ahead for you. Plenty of time to develop some additional strength. I haven't ran the Soctiabank Marathon yet, have fun at that race. Heads up that it's just after the Boston 2018 cut off to qualify for 2018 if I'm not mistaken. Have fun getting ready for Boston. I'm training to qualify for Boston 2018 with a race in August or September. Cheers
Thanks for the heads up. I will also be running in Erie this September. That is my main qualifying goal, however I have never ran the Toronto marathon! I hear it's kind of awesome, so I need to go just for the scenery :D. Do you have anything coming up soon? I would love to let you know about my progress along the way. I hope to see you at Boston 2018!!!
Good call about Erie in September. I want to qualify for Boston 2018 again, so looking into a race in August or September, haven't decided yet on which one. That reminds me, I should probably sign up soon! :) Toronto marathon should be great scenery!
Excellent advise, great video. I’ve been using the Maffetone method for several months now and I’m now cruising comfortably at my old max pace of 7:30 min miles for up to 14 miles day after day... so so happy with how I’m progressing and am honestly shocked I never actually knew how to train my aerobic system properly!
Thank you for the positive videos. I just started watching your channel & I am truly enjoying it. 👍🏼 I do have a big race in August, the OCC at UTMB 💪🏼 Please give us more ultra talks. Thanks
Credit where credit's due, I watched this video back in June, 4 months before my October marathon where I was also aiming for a sub-3 hour time. My previous and only marathon before that was a 3h21 (Not enough training, went out too hard, legs turned to wood etc.). The go slower to go faster thing is no joke and despite some sore legs and a few days off with a cold in the first month due to ramping up too quick and going from 6 miles a week to 30 miles never once got injured. Result: I also ended up with a, dare I say it, pretty easy 2h55. Happy days. Cheers Floris!
Thank you for your videos and PDF file. I started running 3 months ago and did my 1st marathon a week ago. I trained and raced hard but definitely not smart. Will follow your tips and redeem myself at 2nd marathon.
Congrats on your first marathon last week. You started running and finished a marathon within 3 months, that's a very fast increase in training volume. Good to hear you recognized yourself that you trained hard, but not necessarily smart. How did your race go? What will you do differently for your 2nd marathon in training and racing? Thanks and keep me posted on your progress! Cheers
Hoi Floris. Ik bekijk net je filmpjes en ik wil eerst een halve marathon lopen. Mijn snelste 8 mijl zit op 60 min rond. Kan ik hiervoor dezelfde training aanhouden MAF 180-leeftijd 3keer per week trainen. Is het handig om te variëren in afstand of niet? Bij voorbaat dank. Ron.
Floris I absolutely love your content!! I have been doing triathlons for the past several years and did my first 70.3 iron man and also 50k ultra trail race last year. I really couldn’t figure out why I always crash or get injured later in races. I have only been using the MAF method you recommend for 3 weeks now and see some really great improvements. 1 I feel more excited and motivated to do my work outs where I use to hate them or feel like crap going into them. Second I see my running time coming down. Running is my number 1 passion. So I will start following everything you post!! One thing I don’t understand I am 34 so my MAF # is 146. But I have a 41 degree scoliosis in my back and my heart always ends up at 150 or 151 unless I’m practically walking. Can I just make my number 151? that way I can at least keep my mile times at 10:30??? I can run a 5:50 mile and love going fast I hate running slow but I trust you and also trust your process. I am just have a hard time keeping my heart rate below 150. Your story is so inspirational!! Thank you so much for everything you do sir! Cheers brother!!!
Hi Floris. I don't use Maffetone method but i run by HR. Mostly of my weekly runs are in aerobic zone, 140 or less so by the formula o Maffetone is spot on. Last year i made 03:12 on Porto marathon, this year the goal is improve that time. My problem is what you mention on the video, i dont have proper rest and sleep. I work in night shift and during the day i can't sleep, i sleep on a regular basis 3/4 hours
Looking forward to your videos! What heart rate monitor do you use? I've tried a couple and they all seem to drift up by 3-4 beats and back down within a matter of seconds. So I don't rely on the monitor so much as a bible, but more of a guide. How much variation do you see in your heart rate during runs?
kepagel I use a regular Garmin Chest Strap, the soft one, not the hard plastic one. You'll always see some fluctuation. You can change most watches from 1 second to 3 or 4 second measurements, so there might be less of a swing that way. Make sure to use some gel or spit to make sure the sensors are wet, when not properly wet, I've noticed more inconsistencies. I also use it more as a guide.
Great videos! I'm training for the Long Beach Marathon, and depending on the outcome, I'll train for the Los Angeles marathon. I have a long-term goal of breaking 3 hours and qualifying for Boston. Right now I am following the Hanson Beginner plan and training for a 3:15 finish. My question is, how much improvement is reasonable between races? For example, should I do each training cycle with a goal of a 5 minute drop, or would it be reasonable to go from training for a 3:15 to a 3:00 finish in my next cycle?
That's exciting Pim, that's a fun marathon! Yes lots of tips available. As a starter, I'd say download this 30 page free PDF with the Fundamentals for marathon racing and training: extramilest.com If any other questions come up, just let me know. Cheers!
3 times a week or more would be good to run a marathon, all depends on your goal (completing or finishing within a certain time). 3 x a week is do-able, however if you'd like to run a fast marathon, Boston qualifier or sub 3 hour marathon, your chances to reach your goal will increase significantly with a few more days a week of training
Hey Floris, Thanks for sharing your thoughts, I've just finished your pdf file, really interesing! What do you think about doing the MAF test using km instead of miles for e.g. 5 or 8km roughly equivalent of 3/5 mi)?
Hi Zsolt, glad you read the PDF. Yes you can totally use the MAF test for any other units, like measure every km, as long as you measure the same units, HR, etc for your next MAF tests
Thanks for the videos and the pdf. I'll be making my way through them over the next few weeks. Is there any chance you might do a spot on winter base training. I've only recently moved to Scandinavia and I've struggled to get in valuable training during the coldest months when temperatures can be below -10 Celsius for months. Maybe some ideas on paces and incorporating indoor (treadmill and track work) into training. Thanks again.
In some very strange way, I find that the slower running often feels legitimately harder--and I don't mean this just from an ego/mental perspective. I mean it as it physically feels more difficult at times to run at a "jog" pace just to keep my HR at the MAF 180 number. Structurally, I find the slow lulling jog pace to be equally difficult to recover from...that means my knees...my feet..my calves. Perhaps there's some biomechanical reasons for this--in order to run slower, something about the run is going to change. It's not as simple as running with the same cadence and exact same form as you do when you go faster...you have to reduce the stride length...likely some reduction in cadence too. In order to do that, you need to purposefully put yourself at a biomechanical disadvantage to make yourself go slower. What do I mean? You'll often notice a greater knee angle at a slower pace, resulting in a greater moment arm and thus more energy needs to be used to pull your leg through stride. Perhaps cadence will drop to a point at which contact time on the ground is increased to a point that reactive forces are less pronounced than they would be at a faster "springier" pace. There's overall less stored biomechanical energy propelling you forward etc. In that way, certainly I'm running slower and my HR is in turn at a reduced BPM...but, my muscles are working in a way that is actually disadvantageous and dissimilar to how I would likely run at a fast clip. This is the only reasoning I can think of. Sure, a hard tempo run is going to be very demanding from a cardio perspective, and to an extent muscular perspective because you need to generate more force. However, I'm able to ride that out for some reason easier than I'm able to slog through a slow long run.
Hi Floris, I've written to you before and hoping to figure thing out with the heart rate monitor. Your videos are very informative but I'm chasing the question- why do some studies say 220- age and you have it at 180 - age? If zone 1 is easy and long runs, is intervals and fartleks zone 2( 76% - 85%) and zone 3 speed work (86% - 95%)?? What are your thoughts? Thank you
Buy a good heart rate strap and watch and go for some max heart rate runs and find out instead of those calculations. Lots of 50 year olds can rev their hearts to 210 and lots of 17 year old can't get above 170 so it's extremely individual
I learned that all my runs are in the max zone. I have gone 2 beats over my supposedly max of 171. I took of this week off running because I felt a strain calf coming. I am training for a marathon in October. I did my first marathon last year at age 49. I spent more time injured than training last year but I was determined to finish the race even if I had to walk it...so I entered. Took me 5:40 hrs to finish. Going to do a 5 mile MAF test tomorrow and will be training with this method for the rest of my training. I am hoping for a 3:59 time. If not, I am excited to see what will happen after a year training with this method. 🏃♀️ 🏃
Right on O A, I'd focus on consistent running at low intensity, proper nutrition, keeping stress levels low and sleeping enough. Speed will follow. Enjoy your journey
I'm 59 and just ran NY in 4:55. I feel like there's a lot of room for improvement. I was running about a 4:15 pace the first half of the race and the second half was rough. Realistically what kind of time do you think my goal should be. I think I can run 4:30 with better training, but I'd love to break 4 hours.
great to see you post again. i have one question about starting your training plan...i've failed my first 4 marathons due to pre-race injuries so i want to make sure that doesn't happen in my next one in january. my question about the heart rate training...say my MAF rate is 143, but it normally takes me about 30 minutes of steady running to reach it, does that mean i need to push harder sooner, to get to that 140 base and then adjust speed down as necessary? i guess i must because otherwise that first 30 minutes is noy productive. thx
Hi Mariusz, that sounds rough about 4 pre-race injuries! What time of injuries were these? Also, how did you calculate your 143 MAF HR, did you deduct 10 beats for being injured multiple times? The first 15 - 20 minutes I always warm up very slow, with HR well below MAF zone. Then once I feel properly warmed up, I run in my MAF zone (for me 136 to 146 HR). Especially when you're recovering from an injury its better to run slower than faster, make sure to listen well to your body, whatever feels best. I wouldn't look at speed at all at this point. Any runs are productive, even if you walk part of it, don't worry about running too slow. Hope that helps. Cheers
First marathon I had tendonitis in my ankle 2 weeks before and needed cortisone shot - could not run fast because of it. 2nd marathon, ended up with a stress fracture in right foot - cuboid bone. 3rd marathon, was still recovering from the injury of 2nd marathon, so was out of shape. 4th marathon (this january) was one that I could actually run, though my conditioning was horrible - I managed a 4:20 marathon, even though all of my previous training, a year earlier, had me on pace to probably do a 3:45. I know that's not fast but I was able to run a 1:49 half over a bridge (there and back) so my training was good until the injuries. As for my rate, I didn't deduct the 10 beats because of the injuries, I felt that those injuries were not related to effort, just that I have poor structure in my feet, now I have inserts and those should be helping. I'm slowly getting back into my pre-injury form - since Jan I've increased my paces to a point that I have 10k (51 min) and 10 miles (1:27). That's still off from my PRs of (10k @ 48, 10 miles @ 1:21), but getting there slowly. Hoping to finally run a true marathon (without injury, and actually giving a true effort) in January. So I will definitely try to build my base first, for at least the next 3 months to see how this method works out. Thanks for the info.
Those sound like several bad injuries to take very serious Mariusz. I'd listen to what your doctor recommends about when and how much to start training again. Any injury is a sign that something is not right in your body. I'd start off with walking and hiking for several weeks or months to build strength in your muscles and ligaments, before slowing starting to walk, jog, walk, jog. Then I'd absolutely deduct at least 10 beats and not do any speedwork for at least 3 to 6 months or more, until your body feels strong and able to handle more. Good to hear you want to build your base first, patience is absolutely key to reduce chances of future injuries. Wishing you all the best with your runs! Cheers
thanks for this video! my running goal for the next 12 months is... get faster on all distances of the 3.5 to 8.5 mile course that I like to run! I decide how far by how my body is feeling that day. I'll just keep running as much as possible, getting faster, and shooting for new unofficial PBs on my runs.. p.s. maybe my REAL goal is to scare the slow joggers when I blow past them on the trail... he he he
Nice video...but holding camera when running not fun... I ran a lot of half marathons, had an unusual experience at 13 miles my feet felt like they were on fire...i was a fast runner but not like the flash...i wasn't going that fast...lol I stopped and took off sneakers and saw nothing unusual on my feet...i decided not to run the full marathon that day...odd as it may be that never happened to me before...i was wondering if u ever had this and what it might of been.
Just started back running and trying HR. 40yrs old so zone 2 140. My 5 mile runs have gone from 9:30 min/ml to 12:30 to 14::00 min/ml. I didn’t think I could even run this slow, is this right.
Thanks for this wonderful video Floris. I'd love to be able to run a sub 3 hrs marathon. My problem is cramps, inner quads cramps. I tried twice to run a marathon DNF because of that. Finally last Sunday, I completed my first marathon at a 3hrs 53mins, battling cramps for the last 7k. I'm going to study you PDF Fundamental. Thanks for that. If you have any tips on how to avoid quad cramps, I'd love to know. Thank you again!
Cool video. My goal would be to run a true (and sub-4) marathon. Currently, I run a decent half (1:37), yet am not able translate that onto a marathon distance, where I tend to bonk in the thirties despite targeting a 145bpm heartrate. Do I have a HR or training mileage problem or where should I start to adjust?
This issue is typically related to your aerobic engine that needs more development. Not sure what your training mileage is, however an increase in training volume and becoming familiar with 20 mile runs, can help with this problem. That being said, enough rest / recovery, sleep, proper nutrition and keeping stress levels low are all part of the process as well.
@@FlorisGierman Did you get the 30 page info updated. I would be very grateful for the downloadable link. I just found you and look forward to watching many more of your videos. I am trying to BQ in September. Thank you for the link.
Thanks Floris... its not the first time I've heard about Doctor Phil Maffetone.... or about but my attempts at running slowly (which I'm getting better at)... but I'm often running 80/20 not so much 70/30 or even at 90/10)... a bit scary.... but I have to say as I'm not a sponsored athlete but I'm delighted to get a PB in the Loch Ness Marathon sub 4hr... although my HR wasn't in the 135 range at all.... 😆 😅 😂 even thought I've been 80/20 for the year
Thanks for the video! Maybe someone could help me here. I did MAF test twice now but still not sure what is happening. My first mile was @, second mile @, 3rd mile @, half way on my 4th mile I had to walk. This resulted in doing my last 5th mile in 16min/mile. Please advice.
Hi Thuba, no worries, you're just going to have to build up your fitness and aerobic base, which takes patience and time. I suggest gradually increasing your training volume by up to 10% additional running time in total per week, every 4th week a step back of 30% less training volume. Over time you'll be able to walk less and run longer. Even a MAF test for 2 or 3 laps in miles or km is a great start to measure your aerobic progress from. Keep it up! Cheers
Yessss All true Brother .... Club Halcones ..since 1984 Panamá 🇵🇦Firth’s Marathon Dic . 1985. 3:01:00., because I get cramps Km 35. 😩😖😡😤😤😤😨... My goal and training was for 2:40:??..
Many thanks for sharing. Really great and helpful. It is a pity that I discovered your channel just last week. I am aiming also for a Sub3 for next year in Berlin. My PR ist 3:33. I will definetly try MAF and give you feedback how it went.
Current HR, the average can be very off. For example you can run 30 minutes at 100 beats per minute, 30 minutes at 180 beats per minute and it shows 140 which is aerobic for some runners, however for half you run you were running very anaerobic. Hope that helps
Bienvenido Domingo 180 formula is pretty good for most people and I recommend starting here. Vo2 max test will give you most accurate reading, although this can be same result as 180-formula as it was in my case
If you are serious about running a marathon or want to set a PR then this marathon training “Zοrοtοn Axy” (Google it) is vital. I have read a number of books on marathon training and run two marathons and about Fifty half marathons. I found the book motivating and reassuring. It gave me some tactics which I wasn`t acquainted with. .
Thanks for the video. Love the positivity you have. I had a long term illness taking me out of running for 6months. Now back running using low heart rate. Humbling myself as my pace has reduced hugely but your videos inspire me to keep going 😊 I’ll try and keep the faith my speed will return
*Want to become faster and run without injuries? Check out our running coaching program at **www.pbprogram.com**.* This Personal Best Program is a proven, structured training program that guides you every step of the way to optimize your training, racing, and life. You won't find this anywhere else, 20+ hours of my best video content-uniquely developed workbooks and training schedules based on heart rate. You also get, Zoom coaching calls with Floris Gierman and other coaches to troubleshoot any challenges. Plus, access to a highly engaged community of 500+ like-minded athletes.
For athletes of all levels and ages, for 5k, 10k, half marathon, marathon, and ultra distances. Save time by learning from my mistakes, skip the overwhelm, and avoid being distracted by all the info and opinions you're bound to come across.
*Learn more at **www.pbprogram.com**.*
This is great. Highly intelligent and analytical. The 3 hr and BQ are the ultimate goals for most runners including me. I'm glad I found you to help specifically with these goals!
You passed my by at the back bay when you filmed this. I was photographing birds and I do remember you running by. Very cool. Recognized the trail as soon as I saw the intro.
Small world, it looks like you were enjoying yourself out there as well. The Back Bay is a great place to shoot wild life and to run. Hope you're doing well, good to connect again!
Your video is so crisp!
Thanks for sharing your knowledge and experience with us. Your run 100 mile run to San Diego was magnificent. A true show of what the human spirit is capable of. You are a role model to me, and you were with me during my first 50 miler :). Your sub 3 hour marathon you did on new years day was also super inspiring :D.
Hello from Canada! Please keep these videos coming :D
Josh Barber thanks so much man, stoked to share some of my running experience here. That 100 miler was a fun running adventure. Glad you noticed the video quality, I experimented with 120 frames per second on a Go Pro Hero 5 with Karma Grip.
Congrats on your 50 miler! What's next for you? Also, where in Canada are you? I'm up on Vancouver and Toronto every now and then. Cheers!
Waterloo, Ontario! I've done the North Face endurance series at Blue Mountain for two years. Last November I met up in Croatia with a friend and ran the Dalmacija Ultra trail! You should definitely check it out. We ran the 110k. The terrain was a little cruel for me. Oh man.
My next goal is to qualify for Boston, so I am currently working on that for this year. I would love to try 100 miles eventually, but I would like to build a better base of strength before I give it a shot. 110k and 4100m of elevation was extremely rough on my joints. 24 years old, been running for four years, and I don't think I should have started ultra marathons so early on. Might be better to develop some more strength first.
Have you run the Soctiabank Marathon in Toronto? I will be heading there in October :D
This video made me more motivated towards my goal, so thanks!
Stoked to hear that Josh. The NF Series are always epic races. No way, that Dalmacija trail looks really nice out there. The entire wall in my office (5 meters wide, 2.5 meters high) at work is covered with a print out of that trail, I'd love to check that out one day.
You already ran 110k by age 24, good for you man. Lots of ultra running years ahead for you. Plenty of time to develop some additional strength. I haven't ran the Soctiabank Marathon yet, have fun at that race. Heads up that it's just after the Boston 2018 cut off to qualify for 2018 if I'm not mistaken.
Have fun getting ready for Boston. I'm training to qualify for Boston 2018 with a race in August or September. Cheers
Thanks for the heads up. I will also be running in Erie this September. That is my main qualifying goal, however I have never ran the Toronto marathon! I hear it's kind of awesome, so I need to go just for the scenery :D.
Do you have anything coming up soon?
I would love to let you know about my progress along the way.
I hope to see you at Boston 2018!!!
Good call about Erie in September. I want to qualify for Boston 2018 again, so looking into a race in August or September, haven't decided yet on which one. That reminds me, I should probably sign up soon! :)
Toronto marathon should be great scenery!
Excellent advise, great video. I’ve been using the Maffetone method for several months now and I’m now cruising comfortably at my old max pace of 7:30 min miles for up to 14 miles day after day... so so happy with how I’m progressing and am honestly shocked I never actually knew how to train my aerobic system properly!
Great to hear that David, nice work on your progression, keep it up!
still one of the best running video right here on YT
🙏🙏
Great to see a new video! All of your advice has helped me get closer to the 3 hr mark so far. Can't wait to see what's next
Greg RN stoked to hear that man! When and where is your next race?!
Excellent overview of what's important to reach someone's running goals in a healthy and enjoyable way!
Benedict Dugger so stoked we connected and share a passion about running and HR training. Can't wait for Grand Canyon Rim to Rim to Rim in August!!
I look forward to following your journey.
Thank you, if any questions come up at all, just let me know. I'm here to help! Cheers
seoul588
Thanks Floris!! This is exactly what I needed! My goal I set and am adjusting is running a goal of qualifying for the Boston Marathon.
Thank you for the positive videos. I just started watching your channel & I am truly enjoying it. 👍🏼
I do have a big race in August, the OCC at UTMB 💪🏼
Please give us more ultra talks.
Thanks
Credit where credit's due, I watched this video back in June, 4 months before my October marathon where I was also aiming for a sub-3 hour time. My previous and only marathon before that was a 3h21 (Not enough training, went out too hard, legs turned to wood etc.).
The go slower to go faster thing is no joke and despite some sore legs and a few days off with a cold in the first month due to ramping up too quick and going from 6 miles a week to 30 miles never once got injured.
Result: I also ended up with a, dare I say it, pretty easy 2h55. Happy days. Cheers Floris!
Excellent, well done Thomas! Keep at it, more PR's in your future!
Thanks for the informative videos :). I am running a full marathon this weekend in Munich. I'll definitely use some of your tips.
Awesome, glad to hear that Ramin. Have a great race in Munich. Please let me know afterwards how your race went! Thanks and cheers!
Thank you so much for this video!!! Really opened my mind to the way I train for my upcoming marathon.
I'm super happy I found your channel !
Thank you so much ! ! !
I'm so glad you did as well. Glad our paths have crossed. Cheers
Hi Floris. The video quality is very good. image stabilization is awesome. Sound is clear too? What equipment did you use to get this video done.?
Thank you for your videos and PDF file. I started running 3 months ago and did my 1st marathon a week ago. I trained and raced hard but definitely not smart. Will follow your tips and redeem myself at 2nd marathon.
Congrats on your first marathon last week. You started running and finished a marathon within 3 months, that's a very fast increase in training volume. Good to hear you recognized yourself that you trained hard, but not necessarily smart. How did your race go? What will you do differently for your 2nd marathon in training and racing? Thanks and keep me posted on your progress! Cheers
Thanks for providing the knowledge of your years of trial and error. Please keep it up!
Stoked to help! Thank you for watching Doug! Cheers
Learned a Lot with this short video, thanks and will continue to follow your advice
This is really helpful. Now I can plan out my preparation and training. I love the diary idea and nutrition and keep stress low. Thanks
Hoi Floris. Ik bekijk net je filmpjes en ik wil eerst een halve marathon lopen. Mijn snelste 8 mijl zit op 60 min rond. Kan ik hiervoor dezelfde training aanhouden MAF 180-leeftijd 3keer per week trainen. Is het handig om te variëren in afstand of niet? Bij voorbaat dank. Ron.
Great video, nice high quality! Thank you
Stoked to hear that, thank you for letting me know!!
Floris I absolutely love your content!! I have been doing triathlons for the past several years and did my first 70.3 iron man and also 50k ultra trail race last year. I really couldn’t figure out why I always crash or get injured later in races. I have only been using the MAF method you recommend for 3 weeks now and see some really great improvements. 1 I feel more excited and motivated to do my work outs where I use to hate them or feel like crap going into them. Second I see my running time coming down. Running is my number 1 passion. So I will start following everything you post!!
One thing I don’t understand I am 34 so my MAF # is 146. But I have a 41 degree scoliosis in my back and my heart always ends up at 150 or 151 unless I’m practically walking. Can I just make my number 151? that way I can at least keep my mile times at 10:30??? I can run a 5:50 mile and love going fast I hate running slow but I trust you and also trust your process. I am just have a hard time keeping my heart rate below 150.
Your story is so inspirational!! Thank you so much for everything you do sir!
Cheers brother!!!
hey! its a long time after you posted this, but i'm loving your approach. will check out your website etc.... thankyou!
Hi Floris. I don't use Maffetone method but i run by HR. Mostly of my weekly runs are in aerobic zone, 140 or less so by the formula o Maffetone is spot on. Last year i made 03:12 on Porto marathon, this year the goal is improve that time. My problem is what you mention on the video, i dont have proper rest and sleep. I work in night shift and during the day i can't sleep, i sleep on a regular basis 3/4 hours
Keep up the good work bro! Great content!
Looking forward to your videos! What heart rate monitor do you use? I've tried a couple and they all seem to drift up by 3-4 beats and back down within a matter of seconds. So I don't rely on the monitor so much as a bible, but more of a guide. How much variation do you see in your heart rate during runs?
kepagel I use a regular Garmin Chest Strap, the soft one, not the hard plastic one. You'll always see some fluctuation. You can change most watches from 1 second to 3 or 4 second measurements, so there might be less of a swing that way. Make sure to use some gel or spit to make sure the sensors are wet, when not properly wet, I've noticed more inconsistencies. I also use it more as a guide.
Wow. This was great 👍. I'm definitely going to slow down and get that heart rate right.
Sounds good, enjoy!
Great videos! I'm training for the Long Beach Marathon, and depending on the outcome, I'll train for the Los Angeles marathon. I have a long-term goal of breaking 3 hours and qualifying for Boston. Right now I am following the Hanson Beginner plan and training for a 3:15 finish. My question is, how much improvement is reasonable between races? For example, should I do each training cycle with a goal of a 5 minute drop, or would it be reasonable to go from training for a 3:15 to a 3:00 finish in my next cycle?
Excellent video, great tips👍🏼👍🏼
Yes Finally a new video!
i'm going to try to run the Amsterdam marathon this year! trying to train 3 times week, any tips/tricks?
PimK train more than 3 times per week
Well overdue :)
That's exciting Pim, that's a fun marathon! Yes lots of tips available. As a starter, I'd say download this 30 page free PDF with the Fundamentals for marathon racing and training: extramilest.com If any other questions come up, just let me know. Cheers!
3 times a week or more would be good to run a marathon, all depends on your goal (completing or finishing within a certain time). 3 x a week is do-able, however if you'd like to run a fast marathon, Boston qualifier or sub 3 hour marathon, your chances to reach your goal will increase significantly with a few more days a week of training
may I ask how long did it take you to get 4:11 to 2:44??? I know everyone is diff but just curious! My biggest issue is avoiding injury
Hey Floris,
Thanks for sharing your thoughts, I've just finished your pdf file, really interesing!
What do you think about doing the MAF test using km instead of miles for e.g. 5 or 8km roughly equivalent of 3/5 mi)?
Hi Zsolt, glad you read the PDF. Yes you can totally use the MAF test for any other units, like measure every km, as long as you measure the same units, HR, etc for your next MAF tests
Thanks for the videos and the pdf. I'll be making my way through them over the next few weeks. Is there any chance you might do a spot on winter base training. I've only recently moved to Scandinavia and I've struggled to get in valuable training during the coldest months when temperatures can be below -10 Celsius for months. Maybe some ideas on paces and incorporating indoor (treadmill and track work) into training. Thanks again.
In some very strange way, I find that the slower running often feels legitimately harder--and I don't mean this just from an ego/mental perspective. I mean it as it physically feels more difficult at times to run at a "jog" pace just to keep my HR at the MAF 180 number. Structurally, I find the slow lulling jog pace to be equally difficult to recover from...that means my knees...my feet..my calves. Perhaps there's some biomechanical reasons for this--in order to run slower, something about the run is going to change. It's not as simple as running with the same cadence and exact same form as you do when you go faster...you have to reduce the stride length...likely some reduction in cadence too. In order to do that, you need to purposefully put yourself at a biomechanical disadvantage to make yourself go slower. What do I mean? You'll often notice a greater knee angle at a slower pace, resulting in a greater moment arm and thus more energy needs to be used to pull your leg through stride. Perhaps cadence will drop to a point at which contact time on the ground is increased to a point that reactive forces are less pronounced than they would be at a faster "springier" pace. There's overall less stored biomechanical energy propelling you forward etc. In that way, certainly I'm running slower and my HR is in turn at a reduced BPM...but, my muscles are working in a way that is actually disadvantageous and dissimilar to how I would likely run at a fast clip.
This is the only reasoning I can think of. Sure, a hard tempo run is going to be very demanding from a cardio perspective, and to an extent muscular perspective because you need to generate more force. However, I'm able to ride that out for some reason easier than I'm able to slog through a slow long run.
Hi Floris, I've written to you before and hoping to figure thing out with the heart rate monitor. Your videos are very informative but I'm chasing the question- why do some studies say 220- age and you have it at 180 - age? If zone 1 is easy and long runs, is intervals and fartleks zone 2( 76% - 85%) and zone 3 speed work (86% - 95%)?? What are your thoughts? Thank you
Buy a good heart rate strap and watch and go for some max heart rate runs and find out instead of those calculations.
Lots of 50 year olds can rev their hearts to 210 and lots of 17 year old can't get above 170 so it's extremely individual
I learned that all my runs are in the max zone. I have gone 2 beats over my supposedly max of 171. I took of this week off running because I felt a strain calf coming. I am training for a marathon in October. I did my first marathon last year at age 49. I spent more time injured than training last year but I was determined to finish the race even if I had to walk it...so I entered. Took me 5:40 hrs to finish. Going to do a 5 mile MAF test tomorrow and will be training with this method for the rest of my training. I am hoping for a 3:59 time. If not, I am excited to see what will happen after a year training with this method. 🏃♀️ 🏃
Right on O A, I'd focus on consistent running at low intensity, proper nutrition, keeping stress levels low and sleeping enough. Speed will follow. Enjoy your journey
@@FlorisGierman TY
Gosh, I haven't run a sub 3-hour marathon since I was in my late 20's, 2:44 well done, great advice.
I'm 59 and just ran NY in 4:55. I feel like there's a lot of room for improvement. I was running about a 4:15 pace the first half of the race and the second half was rough. Realistically what kind of time do you think my goal should be. I think I can run 4:30 with better training, but I'd love to break 4 hours.
great to see you post again. i have one question about starting your training plan...i've failed my first 4 marathons due to pre-race injuries so i want to make sure that doesn't happen in my next one in january. my question about the heart rate training...say my MAF rate is 143, but it normally takes me about 30 minutes of steady running to reach it, does that mean i need to push harder sooner, to get to that 140 base and then adjust speed down as necessary? i guess i must because otherwise that first 30 minutes is noy productive. thx
Hi Mariusz, that sounds rough about 4 pre-race injuries! What time of injuries were these? Also, how did you calculate your 143 MAF HR, did you deduct 10 beats for being injured multiple times? The first 15 - 20 minutes I always warm up very slow, with HR well below MAF zone. Then once I feel properly warmed up, I run in my MAF zone (for me 136 to 146 HR). Especially when you're recovering from an injury its better to run slower than faster, make sure to listen well to your body, whatever feels best. I wouldn't look at speed at all at this point. Any runs are productive, even if you walk part of it, don't worry about running too slow. Hope that helps. Cheers
First marathon I had tendonitis in my ankle 2 weeks before and needed cortisone shot - could not run fast because of it. 2nd marathon, ended up with a stress fracture in right foot - cuboid bone. 3rd marathon, was still recovering from the injury of 2nd marathon, so was out of shape. 4th marathon (this january) was one that I could actually run, though my conditioning was horrible - I managed a 4:20 marathon, even though all of my previous training, a year earlier, had me on pace to probably do a 3:45. I know that's not fast but I was able to run a 1:49 half over a bridge (there and back) so my training was good until the injuries. As for my rate, I didn't deduct the 10 beats because of the injuries, I felt that those injuries were not related to effort, just that I have poor structure in my feet, now I have inserts and those should be helping. I'm slowly getting back into my pre-injury form - since Jan I've increased my paces to a point that I have 10k (51 min) and 10 miles (1:27). That's still off from my PRs of (10k @ 48, 10 miles @ 1:21), but getting there slowly. Hoping to finally run a true marathon (without injury, and actually giving a true effort) in January. So I will definitely try to build my base first, for at least the next 3 months to see how this method works out. Thanks for the info.
Those sound like several bad injuries to take very serious Mariusz. I'd listen to what your doctor recommends about when and how much to start training again. Any injury is a sign that something is not right in your body. I'd start off with walking and hiking for several weeks or months to build strength in your muscles and ligaments, before slowing starting to walk, jog, walk, jog. Then I'd absolutely deduct at least 10 beats and not do any speedwork for at least 3 to 6 months or more, until your body feels strong and able to handle more. Good to hear you want to build your base first, patience is absolutely key to reduce chances of future injuries. Wishing you all the best with your runs! Cheers
Hi Sir, is the 30-page pdf still available? Can't seem to find it on the web page. Really want to read your mind.
Yes, it's available via this link: bit.ly/2McGm55 Hope that helps Gundam
thanks for this video! my running goal for the next 12 months is... get faster on all distances of the 3.5 to 8.5 mile course that I like to run! I decide how far by how my body is feeling that day. I'll just keep running as much as possible, getting faster, and shooting for new unofficial PBs on my runs.. p.s. maybe my REAL goal is to scare the slow joggers when I blow past them on the trail... he he he
Nice video...but holding camera when running not fun...
I ran a lot of half marathons, had an unusual experience at 13 miles my feet felt like they were on fire...i was a fast runner but not like the flash...i wasn't going that fast...lol
I stopped and took off sneakers and saw nothing unusual on my feet...i decided not to run the full marathon that day...odd as it may be that never happened to me before...i was wondering if u ever had this and what it might of been.
I want to know which mobile phone you used to record this video :-)
Just started back running and trying HR. 40yrs old so zone 2 140. My 5 mile runs have gone from 9:30 min/ml to 12:30 to 14::00 min/ml. I didn’t think I could even run this slow, is this right.
Thanks for this wonderful video Floris. I'd love to be able to run a sub 3 hrs marathon. My problem is cramps, inner quads cramps. I tried twice to run a marathon DNF because of that. Finally last Sunday, I completed my first marathon at a 3hrs 53mins, battling cramps for the last 7k. I'm going to study you PDF Fundamental. Thanks for that. If you have any tips on how to avoid quad cramps, I'd love to know. Thank you again!
marc beaudin It might be a simple fix. Do you use salt tablets like S-caps?
Cool video. My goal would be to run a true (and sub-4) marathon.
Currently, I run a decent half (1:37), yet am not able translate that onto a marathon distance, where I tend to bonk in the thirties despite targeting a 145bpm heartrate.
Do I have a HR or training mileage problem or where should I start to adjust?
This issue is typically related to your aerobic engine that needs more development. Not sure what your training mileage is, however an increase in training volume and becoming familiar with 20 mile runs, can help with this problem. That being said, enough rest / recovery, sleep, proper nutrition and keeping stress levels low are all part of the process as well.
My Last Marathon Time 2.38.34sec & Boster Marathon ?
Hi Floris. I didnt find the article to be downloaded with 30 Pages of info. Could you share the link? Thanks
It's getting updated. Will post the new one when it's done 👍
@@FlorisGierman Did you get the 30 page info updated. I would be very grateful for the downloadable link. I just found you and look forward to watching many more of your videos. I am trying to BQ in September. Thank you for the link.
Thanks Floris... its not the first time I've heard about Doctor Phil Maffetone.... or about but my attempts at running slowly (which I'm getting better at)... but I'm often running 80/20 not so much 70/30 or even at 90/10)... a bit scary.... but I have to say as I'm not a sponsored athlete but I'm delighted to get a PB in the Loch Ness Marathon sub 4hr... although my HR wasn't in the 135 range at all.... 😆 😅 😂 even thought I've been 80/20 for the year
Soooo smart ... love ur ideas ...
Can we still get access to the pdf you mentioned in the video?
May I ask what you recommend as a heart rate monitor?
AWESOME!!!
Great Video!
Thanks for the video! Maybe someone could help me here. I did MAF test twice now but still not sure what is happening. My first mile was @, second mile @, 3rd mile @, half way on my 4th mile I had to walk. This resulted in doing my last 5th mile in 16min/mile. Please advice.
Hi Thuba, no worries, you're just going to have to build up your fitness and aerobic base, which takes patience and time. I suggest gradually increasing your training volume by up to 10% additional running time in total per week, every 4th week a step back of 30% less training volume. Over time you'll be able to walk less and run longer. Even a MAF test for 2 or 3 laps in miles or km is a great start to measure your aerobic progress from. Keep it up! Cheers
Yessss All true Brother .... Club Halcones ..since 1984 Panamá 🇵🇦Firth’s Marathon Dic . 1985. 3:01:00., because I get cramps Km 35. 😩😖😡😤😤😤😨... My goal and training was for 2:40:??..
Great video Floris! :-)
Stoked to hear that Kim, thanks for letting me know!!
Floris Gierman Looking forward to the next one! :-)
Boston Marathon Registation Link & Why Registation
good video
Thanks mate!
kick ass video
Thank you!!
Many thanks for sharing. Really great and helpful. It is a pity that I discovered your channel just last week. I am aiming also for a Sub3 for next year in Berlin. My PR ist 3:33. I will definetly try MAF and give you feedback how it went.
Awesome thanks
should we focus on current HR or focus on avarage HR?
Current HR, the average can be very off. For example you can run 30 minutes at 100 beats per minute, 30 minutes at 180 beats per minute and it shows 140 which is aerobic for some runners, however for half you run you were running very anaerobic. Hope that helps
What's the time period from your first 4:11 marathon to your Boston PR?
Bienvenido Domingo 2007 I ran my 4:11. Then took a break until 2013, ran 2:55 end of 2013, ran 2:44 in April 2015
Would a Vo2 max test give me a better zone for my max aerobic heart rate? Or is it just as good as the 180 formula?
Bienvenido Domingo 180 formula is pretty good for most people and I recommend starting here. Vo2 max test will give you most accurate reading, although this can be same result as 180-formula as it was in my case
Where on the website is the 30 page PDF?
It's being updated, new version will be added soon 👍
@@FlorisGierman thank you. I love your content.
Thank you, great video. I want to be the first guy to run a sub 2 hour marathon, do you have any tips or training advice on how to achieve this?
Panamá Diciembre 28 to 30 C plus 100% humidity. 🥵.. The Marathon star at 4:3O:00 AM 🇵🇦🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🇵🇦.... 8:00am - 9:00 am 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥💣💣💣🧨🧨🧨🧨🧨🧨
Bless you
🙏
long time no see
haha, has been a minute! Stoked to film some more videos again!
Helo
Can you do the teaching when not running.
plenty of non-running videos about running on my UA-cam channel and website extramilest.com Enjoy!
Haha I know exactly where you're running here.
Love the Back Bay! 👌
If you are serious about running a marathon or want to set a PR then this marathon training “Zοrοtοn Axy” (Google it) is vital. I have read a number of books on marathon training and run two marathons and about Fifty half marathons. I found the book motivating and reassuring. It gave me some tactics which I wasn`t acquainted with. .
stop spamming me, i'll keep removing it