I tried keeping my HR below 141 for my 10km run today after watching some of your videos, very difficult/annoying after a few years of pushing hard on almost every outing! Damn alarm going off every 30 seconds! Will definitely persist, thanks for the vids
Nice work on trying it, you are not alone. Try to see it as a challenge. Here is a detailed blog post about Frustrations with Low Heart Rate Training that you might find helpful: extramilest.com/blog/overcoming-frustrations-maf-low-heart-rate-training/ Cheers
Hey Floris, you have been a discovery to me with the whole low HR training. I have been training 70% of my total volume at 145 beats. I am already seeing tiny improvements when I am comparing similar runs from before and now. My beats are on a an average lesser by 4-5 beats already in few weeks. I am going to continue training like this for few more months till my first HM. My target pace is 9 mins /mile but am training at 11:10 mins /mile currently. Thanks again.
Hi Karma, nice work on your improvements. I'd suggest increasing that 70% to 90 or 100% of your training volume at or below 145 beats. This should help improve your aerobic development faster. 30% of training volume at higher HR can still add significant stress to your body which slows down aerobic development. Have fun with your upcoming HM, keep me posted!
Floris Gierman, thanks again. Quick question, if 90-100% of training is around 145, how would I keep a check on how I am progressing on my race pace over a 2 hour period?
I have tried to do this but I get injured frequently because the dramatically increase in the weekly mileage, I fly from 60 to 110 in two weeks then I suffered from shin splints and I noticed the reason now I am recovering from the injury and coming back logically
Sounds like you identified your own mistakes Ambition Guy. Easing into your training volume and slowing down your pace should help reduce your chances of injuries. All the best!
Thanks to videos posted in the past by you Floris and others concerning LHRT I started doing it and it feels great . But can I just ask you this : how much running a week in LHRT is recommend and is it recommend as well to do interval / speed runs in between LHRT days ? Many thanks
I'm very happy to fall on this article, I've read a few of your interviews very helpful and instructive, At 51 years of age, what would be my ideal threshold??
I totally get that point of ignoring doctors advice, as my knee specialist said I shouldn't run or do anything that involves impact as it would make my knees worse due to hyperextension. However, I slowly built up my muscles around my knee joints through walking and cycling as well as playing football and I am now training for a half marathon. In life you always have two choices: You can either resign to not being able to do what you have been told you cannot do, or you can decide NO I will do it! "It's NOT a question of IF! its a question of HOW? So I chose the question of HOW!
If going from 11 min/mile to 6 min/mile using MAF doesn't shock the heck out you, not sure what will; very compelling reason to consider low heart training!
@@osmirod1 180 - your age; keep your heart rate below that number during your training session. They generally use a heart rate monitor that beeps when you go over your threshold, so you know to slow down.
Oliver Gobow vor 4 Minuten Full-time athlete Kipchoge: 200k/week 15% fast = 30k/week Freetime athlete with full-time job + kids: 30k/week 15% fast = 4k/week There‘s no denying that running slow is healthier and the right option for recreational runners. But IF you are ambitious regarding your pbs and cannot spend so much time running every week, then 90/10 or 80/20 will not help you to exploit your potential. One got to tell people that „running slow to run faster“ is a wholly different story when you only have time for about 3 runs a week. Here you should get closer to 50/50 for optimal results (incl. one slowish long run) and let your 4 rest days do their work. I‘m not saying that this is the approach I would generally recommend. But the key to make e.g. 85/15 work for reaching a decent pb is MILEAGE and ample time for running slow. I think this often not stated clearly enough.
This is true. It's like what, 8 hours of zone 2 running? And you still have 20% of intervals, fartleks, hills and what not. AND on top of strength training, mobility, gym work, stretching, cross training? That's like 2-3 hours a day of working out!
I am interested in trying this style training. I just ran a PR of 2:58:16 at the Glass City marathon (mostly flat) 2 weeks ago. Did my first run with a HRM chest strap on Sunday and averaged 9:46/mi for 9 miles. Curious to see how I will progress.
Perhaps it is too soon to attribute to a true trend, but running 6.5 mi tonight at the same average HR, my pace was 8:46. I think my legs are not yet fully recovered from the recent marathon effort.
@@cowboyfunktionbe careful up to a full month after a marathon. Your chances of injuries are significantly higher and your MAF pace is usually off as well
When I started MAF I was about a 9:30 as well (2:51 PR) and it went down to about 6:45 over 6 months… just MAF training, some strides occasionally, and about a race or two a month… then ran a 2:34 marathon that summer! Had no idea I was even in that shape and ran 1:17/1:17 and felt amazing during and after. Most runners in general are SO aerobically undertrained, it’s unreal.
I think I have to move to the US and fly the United Airlines more often because here in Europe the airlines feed their passengers with some rubbish in their magazines 😁 Very good interview, short but to the point!
Great show! Especially found the tips about improving 'spring' helpful. Would love to see more women interviewed; seems like most of the guests who've improved with the MAF method are men.
Thanks for your feedback Charlotte. Any women in particular that come to mind? Any women that you follow who train at MAF? I'm honestly having a hard time getting MAF specific women on my show, because I don't know many who have been running with low HR for a while. It's definitely something high on my list, so thanks for the reminder!
@@FlorisGierman Yours is the only running show I follow so the only people I know are the ones you've had on your show :) The only exception is that before I discovered MAF/fat-burning I used to read books by Matt Fitzgerald. In any case, I don't know of any women. I wonder if your male guests who do low HR training would know women who do the same. They wouldnt have to be elite runners. Even if they have tried low HR training and it didnt work that would be useful to know. Thanks for keeping this high on your list!!
I heard of people running 10min to 12min long run, but they finished they marathon in 3:11, it's hard to believe but I guess you do your 7 miles , or 6 miles tempo run at goal pace
11 minutes mile pace to 6 minutes mile pace within four months is incredible……i wonder if that’s the exception or not though. Anybody else in the comments section had such dramatic improvements ?
I am 53 years old, and I have been trying this method for more than a year now but my pace at MAF does not improve. I can tell that my marathon race performance, when running by how I feel, has improved (4hr:37min in October 2022 vs 3hr:59min in May 2023), and the recovery is much better, but MAF pace stays same. I wonder if it is a monitor issue, or I have a heart problem. I use Garmin watch and Garmin chest strap.
Hi Floris, very much enjoying your content, but at a loss for HR 180 calculation based on my age of 58. Even if I add my extra 5 beats for my fitness it leaves me at 137, which is oh so low. How would I pace my HR for a marathon race different to training?
Active Guru - re. 180 minus age, think you’re right - that equation is a bit hit and miss. For me it works out to be around HR zone 2 on my Garmin so I just run with my watch showing which HR zone I’m in. Think it’s good to get used to running by effort (which isn’t all that easy an effort for me sometimes) but it still needs to be fun rather than a slow slog. Also think it’s good to mix it up over the course of the week - but trying to keep 80% + in that HR zone 2.
Does anyone know how long each training session should be? Also how often you should do this training. I have started doing this on the ERG (rower) and row for about 30 minutes. I feel like I could probably row for about 2 hours though. Any related knowledge or feedback will be appreciated.
I run at low heart rate since quite a while (I am not a good runner (quite heavy) I just do it to keep my endurance good for other sports I like more, but can't do on a regular basis)... Anyway, when I go faster occasionally just to see what I can do, I am not limited by my cardio but by my lower leg, it does not cramp but it just cant handle the amount of energy going in for extended periods of time, first it starts to feel powerless, than I get pins and needles in it ... : / I now started running low speed with elevation difference to build up strength ... but I absolutely can't keep my heartrate when going up hill not even remotely, I would have to walk after a short distance ... I think one has to train cardio and strength somehow separately ...?
I'm struggling to find much mention of recommend volumes with MAF? Is 45min to an hour 3 times a week enough? I tried and only went 5km in around 40 minutes.
I always wonder about densely built people. Can they get good at running? It seems like people gravitate to sports that fit their body types. Densely built people lift heavy or do shot put . Lightweight people run. Short legged small people do gymnastics. Long legged, short waisted, very slim- ballet. Am I the only person who wonders about this?
Hi Floris, I enjoy your content. What I struggle with is how to turn my 100% 148 HR training into a race HR? Or do you just run the race say 10 bests higher?
Thank you Ben! I'd start the race with a lower amount of beats over MAF HR then at the end. For example, at a MAF HR of 148, my Boston Marathon plan was: My plan is to hold back the first 1/2 of the race at 6:15-6:20 min / miles and not go over 156-159HR. I’ll still run the downhills pretty fast because my HR should be pretty low downhill. Then mile 13 - 21 I’ll not go over 160 HR (occasionally up to 165HR on the hills), this will hopefully leave me with enough energy left to finish the last 5 miles strong, with a HR in the 160-170 zone. Full race report here that discusses this in more detail: extramilest.com/blog/boston-marathon-preparation-and-race-report/ Hope that helps
@@scoop05333 Low heart rate training can absolutely improve your 5k times as well. Here is a great article on Dr. Phil Maffetone's website about this titled: "5km Race Prediction from Submax Performance Tests: A pilot study" >> bit.ly/2JFP8FT
Hi Floris, like 👍 Mark said if you finish your run feel like you can't do it again, you are probably going too hard. After a couple months of low heart rate training, I haven't seen my pace gone down, feel like just used to the slow pace😅, but I feel much stronger than before, run everyday no feeling tried of running, may be is time to do some speed work 🏃👍😅.
Hi Alex, it's good that you're feeling much stronger. Typically after a few months you do start to see some improvements in your pace improving at the same HR. If not, something might be blocking your progress, from stress, nutrition, sleep, rest, etc. Here is a detailed post that discusses this in detail: extramilest.com/blog/7-reasons-why-some-athletes-are-not-making-progress-with-maf-training-and-what-to-do-about-it/
@@FlorisGiermanone quick question, I am running an ultramarathon 60k trail mountain race on September 19, this will be my first 60k any suggestions? Thanks 😊
Low heart rate training can absolutely improve your 5k times as well. Here is a great article on Dr. Phil Maffetone's website about this titled: "5km Race Prediction from Submax Performance Tests: A pilot study" >> bit.ly/2JFP8FT
Tomorrow (Friday) it will be available here on UA-cam and also on Apple Podcasts, Spotify, Overcast, Stitcher & most other platforms extramilest.com/podcast/
Hello. I’m a 29 year old male in the military in pretty good overall shape. My max heart rate is a bit low however at 170. My resting heart rate is typically in the mid 30s. A 151 Heart Rate would typically put me at a tempo pace. Should I still use the standard equation 180-Age or do you think I should modify by taking another 5BPM off my aerobic max? Thank you.
Hi Floris, I did 2 MAF tests so far. First one, Avg HR of 131 with time of 54:48 mins. Second test, Avg HR of 132 with time of 50:55 mins. I can see there's improvement after 1 month. My question is how many miles are we supposed to do to see bigger improvement? I have been increasing the weekly mileage from around 30 to almost 40 now. Looking forward for your response and advice. Thank you!
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There are many factors involved here and is really individual. Some athletes see an improvement in a matter of days, others take a few weeks, others might regress first or don't progress at all due to factors blocking their progress. For athletes with limited or no progress, here is a post that can help identify what is blocking their progress: extramilest.com/blog/7-reasons-why-some-athletes-are-not-making-progress-with-maf-training-and-what-to-do-about-it/
Great interview . The low hr training is very interesting and I'm ready to start because too many niggly injuries with running fast . Thing is if you full Maf train how do you know what hr to run at on raceday ? Do you still stay within maf hr ? Or do you add carbs and push wnd half of race ?
hello i am a 16 years old just trying the maf method which is quite tricky for my age in the page its says under 20 years old just go with 165bpm so i do it immediately but idk if i am doing this wrong or what its hard to keep inside 165 bpm i did 7.5k in 1hours 26 minute which is like 70%walk and 30% jog i wanna ask is this worth my time? cause i admit i dont have good aerobic cause i never train aerobic and just started running 1 week ago in 10k run without training i finish at 1 hours 6 minute and i can say its quite hard
You might want to try mixing things up and adding in some outside hills, walk or slow pace up the hill, then you can run a bit faster down. Mixing up keeps it exciting too
I understand running slow and doing most of your training at lower heartrates. But one thing i don't get at all: How is a HR of 160 for a 20 year old the same as a HR of 130 for a 50 year old? How does that make any sense? Anyone younger then 30 will burn himself out and the older folks have to walk. I'm sorry but this is total bullshit IMO.
if you consider that max Heartrate drops by one beat every year and the HRmax of a twenty year old is expected to be 200bpm (at average). so no bullshit.
2:24 these days won't even get the olive wreath in a women's race.........so the description " super fast" is reduced to an oxymoron @ best.... ( sorry reality is a B......)
Clickbate. This video doesn't provide accurate and honest information. Extraordinary claim for 4 month improvement is completely and utterly unobtainable for non-androids.
Clickbait* and it’s not clickbait. For it to be clickbait they’d have to draw you in with a misleading title, which this is not. Neither this title nor video promises anything that it did not deliver. It’s anecdotal and informational.
I’m running at 14min/mile to run at 150. Kids in their tricycles were passing me and looking back... soon enough I’ll leave them in my dust!
Lol
That's the spirit buddy
Keep up the good work :)❤
How are you now?
@@tf-ok I stopped running around end of 21....fuck covid ruined everything lol
@@p5rsona 💀💀☠️☠️
I tried keeping my HR below 141 for my 10km run today after watching some of your videos, very difficult/annoying after a few years of pushing hard on almost every outing! Damn alarm going off every 30 seconds! Will definitely persist, thanks for the vids
Nice work on trying it, you are not alone. Try to see it as a challenge. Here is a detailed blog post about Frustrations with Low Heart Rate Training that you might find helpful: extramilest.com/blog/overcoming-frustrations-maf-low-heart-rate-training/ Cheers
@@FlorisGierman how many times and distance he ran each week
I wonder how many miles he ran each week- rest days- and his routine in general during those four months of incredible progress
Dr. Tanaka's book is gold. I don't use heart rate for anxiety reasons, but I do love the book "slow jogging"
Hey Floris, you have been a discovery to me with the whole low HR training. I have been training 70% of my total volume at 145 beats. I am already seeing tiny improvements when I am comparing similar runs from before and now. My beats are on a an average lesser by 4-5 beats already in few weeks. I am going to continue training like this for few more months till my first HM. My target pace is 9 mins /mile but am training at 11:10 mins /mile currently. Thanks again.
Hi Karma, nice work on your improvements. I'd suggest increasing that 70% to 90 or 100% of your training volume at or below 145 beats. This should help improve your aerobic development faster. 30% of training volume at higher HR can still add significant stress to your body which slows down aerobic development. Have fun with your upcoming HM, keep me posted!
Floris Gierman, thanks again. Quick question, if 90-100% of training is around 145, how would I keep a check on how I am progressing on my race pace over a 2 hour period?
@@turkeysandwich001 with a MAF test on a running track: philmaffetone.com/maf-test/
Floris Gierman, thanks you so much. Keep up the great work by putting out such amazing content.
Love this method and this video! Great way to train for anybody, really lowers injury risk too!
Bucketlist Fit Running true 👍🏼
Great Advice, I would set my countdown timer 3hrs and just kept moving jogging. I ran marathons 1980's in low 2:20's
I have tried to do this but I get injured frequently because the dramatically increase in the weekly mileage, I fly from 60 to 110 in two weeks then I suffered from shin splints and I noticed the reason now I am recovering from the injury and coming back logically
Sounds like you identified your own mistakes Ambition Guy. Easing into your training volume and slowing down your pace should help reduce your chances of injuries. All the best!
I will start to up volume and do my runs at 130-145 ❤ my pace is now 4:45 p/km @ 140, 1 year ago it was 6:00 p/km when i started running :D👊
Excellent work Jorbo, keep it up! 👊
Thanks to videos posted in the past by you Floris and others concerning LHRT I started doing it and it feels great . But can I just ask you this : how much running a week in LHRT is recommend and is it recommend as well to do interval / speed runs in between LHRT days ? Many thanks
You need one year to adap heart rate?
Best quote " I don't listen to doctors because I am one, and most of them are wrong "
haha lot, spot on
I'm very happy to fall on this article, I've read a few of your interviews very helpful and instructive,
At 51 years of age, what would be my ideal threshold??
Hi Louis, check out this detailed article: philmaffetone.com/180-formula/
I totally get that point of ignoring doctors advice, as my knee specialist said I shouldn't run or do anything that involves impact as it would make my knees worse due to hyperextension. However, I slowly built up my muscles around my knee joints through walking and cycling as well as playing football and I am now training for a half marathon. In life you always have two choices: You can either resign to not being able to do what you have been told you cannot do, or you can decide NO I will do it! "It's NOT a question of IF! its a question of HOW? So I chose the question of HOW!
Still going strong 2 years later?
If going from 11 min/mile to 6 min/mile using MAF doesn't shock the heck out you, not sure what will; very compelling reason to consider low heart training!
How do you apply the method?
@@osmirod1 180 - your age; keep your heart rate below that number during your training session. They generally use a heart rate monitor that beeps when you go over your threshold, so you know to slow down.
@@Disconnected.Genius thank you for this.
Can't wait. Thanks Mr. G.
Oh man I wish this interview had been (a lot) longer !
Thanks for this gem of a video though, super grateful !
ua-cam.com/video/ROJXu3VvyhI/v-deo.html you're welcome ;D
haha perfect, thanks Alois!
Yes full interview in Alois's comment right here. That's the 1 hour interview version. Enjoy!
As usual great and very helpful content. Cannot wait to see the whole video.
I run at around 9:30 minute per kilometer. Must be a world record. Even kids laugh at me.!!😂😂 Anything faster and i go out of MAF. 😭
Keep going!!
That is my pace as well with a cadence of about 140 steps per minute
Same. Patience is the 🔑. I just listen to ebooks to not mind my pace LOL must throw out ego at the door 😂
Oliver Gobow
vor 4 Minuten
Full-time athlete Kipchoge: 200k/week
15% fast = 30k/week
Freetime athlete with full-time job + kids: 30k/week
15% fast = 4k/week
There‘s no denying that running slow is healthier and the right option for recreational runners. But IF you are ambitious regarding your pbs and cannot spend so much time running every week, then 90/10 or 80/20 will not help you to exploit your potential. One got to tell people that „running slow to run faster“ is a wholly different story when you only have time for about 3 runs a week. Here you should get closer to 50/50 for optimal results (incl. one slowish long run) and let your 4 rest days do their work.
I‘m not saying that this is the approach I would generally recommend. But the key to make e.g. 85/15 work for reaching a decent pb is MILEAGE and ample time for running slow. I think this often not stated clearly enough.
This is true. It's like what, 8 hours of zone 2 running? And you still have 20% of intervals, fartleks, hills and what not. AND on top of strength training, mobility, gym work, stretching, cross training?
That's like 2-3 hours a day of working out!
I am interested in trying this style training. I just ran a PR of 2:58:16 at the Glass City marathon (mostly flat) 2 weeks ago. Did my first run with a HRM chest strap on Sunday and averaged 9:46/mi for 9 miles. Curious to see how I will progress.
Congrats, well done! Curious to hear your progress as well with HR training, please keep me posted!
Perhaps it is too soon to attribute to a true trend, but running 6.5 mi tonight at the same average HR, my pace was 8:46. I think my legs are not yet fully recovered from the recent marathon effort.
@@cowboyfunktionbe careful up to a full month after a marathon. Your chances of injuries are significantly higher and your MAF pace is usually off as well
Update?
When I started MAF I was about a 9:30 as well (2:51 PR) and it went down to about 6:45 over 6 months… just MAF training, some strides occasionally, and about a race or two a month… then ran a 2:34 marathon that summer! Had no idea I was even in that shape and ran 1:17/1:17 and felt amazing during and after. Most runners in general are SO aerobically undertrained, it’s unreal.
Coming bad from a smallish injury ,and going at comfortable pace it’s enjoyable
I think I have to move to the US and fly the United Airlines more often because here in Europe the airlines feed their passengers with some rubbish in their magazines 😁 Very good interview, short but to the point!
Did he do speed work as well or just run everything at 150 HR
that interruption tho, right before he wanted to explain the point 🤦 .I did not understand anything from the video. Gotta find that article
Great show! Especially found the tips about improving 'spring' helpful. Would love to see more women interviewed; seems like most of the guests who've improved with the MAF method are men.
Thanks for your feedback Charlotte. Any women in particular that come to mind? Any women that you follow who train at MAF? I'm honestly having a hard time getting MAF specific women on my show, because I don't know many who have been running with low HR for a while. It's definitely something high on my list, so thanks for the reminder!
@@FlorisGierman Yours is the only running show I follow so the only people I know are the ones you've had on your show :) The only exception is that before I discovered MAF/fat-burning I used to read books by Matt Fitzgerald. In any case, I don't know of any women. I wonder if your male guests who do low HR training would know women who do the same. They wouldnt have to be elite runners. Even if they have tried low HR training and it didnt work that would be useful to know. Thanks for keeping this high on your list!!
In those first three or four months of building aerobic capacity, what should my longest time running be?
I heard of people running 10min to 12min long run, but they finished they marathon in 3:11, it's hard to believe but I guess you do your 7 miles , or 6 miles tempo run at goal pace
11 minutes mile pace to 6 minutes mile pace within four months is incredible……i wonder if that’s the exception or not though. Anybody else in the comments section had such dramatic improvements ?
I am 53 years old, and I have been trying this method for more than a year now but my pace at MAF does not improve. I can tell that my marathon race performance, when running by how I feel, has improved (4hr:37min in October 2022 vs 3hr:59min in May 2023), and the recovery is much better, but MAF pace stays same. I wonder if it is a monitor issue, or I have a heart problem. I use Garmin watch and Garmin chest strap.
Can be a variety of things including watch or HRM. Well done on your race day improvements!!
Hi Floris, very much enjoying your content, but at a loss for HR 180 calculation based on my age of 58. Even if I add my extra 5 beats for my fitness it leaves me at 137, which is oh so low. How would I pace my HR for a marathon race different to training?
Active Guru - re. 180 minus age, think you’re right - that equation is a bit hit and miss. For me it works out to be around HR zone 2 on my Garmin so I just run with my watch showing which HR zone I’m in. Think it’s good to get used to running by effort (which isn’t all that easy an effort for me sometimes) but it still needs to be fun rather than a slow slog. Also think it’s good to mix it up over the course of the week - but trying to keep 80% + in that HR zone 2.
You miscalculated, it would leave you at 127 at most.
@@schmolck that's barely speed walking heart rate for me!
@@schmolck that is also my issue, I'm 51 mine (threshold)
is 129,now Iwonder if I can add 5 to that?
Feels too low??
Does anyone know how long each training session should be? Also how often you should do this training. I have started doing this on the ERG (rower) and row for about 30 minutes. I feel like I could probably row for about 2 hours though. Any related knowledge or feedback will be appreciated.
I run at low heart rate since quite a while (I am not a good runner (quite heavy) I just do it to keep my endurance good for other sports I like more, but can't do on a regular basis)... Anyway, when I go faster occasionally just to see what I can do, I am not limited by my cardio but by my lower leg, it does not cramp but it just cant handle the amount of energy going in for extended periods of time, first it starts to feel powerless, than I get pins and needles in it ... : /
I now started running low speed with elevation difference to build up strength ... but I absolutely can't keep my heartrate when going up hill not even remotely, I would have to walk after a short distance ... I think one has to train cardio and strength somehow separately ...?
I'm struggling to find much mention of recommend volumes with MAF? Is 45min to an hour 3 times a week enough? I tried and only went 5km in around 40 minutes.
Here you go Robert! extramilest.com/blog/how-much-low-heart-rate-training-per-week/
Have to laugh to hear him talk about 11 min/mile.....I feel foolish at 10 min and I'm just a novice runner.
Haha, I know right?! Leave your ego at the door :D
I always wonder about densely built people. Can they get good at running? It seems like people gravitate to sports that fit their body types. Densely built people lift heavy or do shot put . Lightweight people run. Short legged small people do gymnastics. Long legged, short waisted, very slim- ballet. Am I the only person who wonders about this?
Hi Floris, I enjoy your content. What I struggle with is how to turn my 100% 148 HR training into a race HR? Or do you just run the race say 10 bests higher?
Thank you Ben! I'd start the race with a lower amount of beats over MAF HR then at the end. For example, at a MAF HR of 148, my Boston Marathon plan was: My plan is to hold back the first 1/2 of the race at 6:15-6:20 min / miles and not go over 156-159HR. I’ll still run the downhills pretty fast because my HR should be pretty low downhill. Then mile 13 - 21 I’ll not go over 160 HR (occasionally up to 165HR on the hills), this will hopefully leave me with enough energy left to finish the last 5 miles strong, with a HR in the 160-170 zone. Full race report here that discusses this in more detail: extramilest.com/blog/boston-marathon-preparation-and-race-report/ Hope that helps
@@FlorisGierman ok thanks, will check out the report. What about for a 5k race?
@@scoop05333 Low heart rate training can absolutely improve your 5k times as well. Here is a great article on Dr. Phil Maffetone's website about this titled: "5km Race Prediction from Submax Performance Tests: A pilot study" >> bit.ly/2JFP8FT
Hi Floris, like 👍 Mark said if you finish your run feel like you can't do it again, you are probably going too hard. After a couple months of low heart rate training, I haven't seen my pace gone down, feel like just used to the slow pace😅, but I feel much stronger than before, run everyday no feeling tried of running, may be is time to do some speed work 🏃👍😅.
Hi Alex, it's good that you're feeling much stronger. Typically after a few months you do start to see some improvements in your pace improving at the same HR. If not, something might be blocking your progress, from stress, nutrition, sleep, rest, etc. Here is a detailed post that discusses this in detail: extramilest.com/blog/7-reasons-why-some-athletes-are-not-making-progress-with-maf-training-and-what-to-do-about-it/
@@FlorisGierman thanks 👍
@@FlorisGiermanone quick question, I am running an ultramarathon 60k trail mountain race on September 19, this will be my first 60k any suggestions? Thanks 😊
Question how does this work for 5k training? I like shorter distances .
Low heart rate training can absolutely improve your 5k times as well. Here is a great article on Dr. Phil Maffetone's website about this titled: "5km Race Prediction from Submax Performance Tests: A pilot study" >> bit.ly/2JFP8FT
Using Maffetone, my number is 180 - 46 = 134. But 220 - 46 = 174 x .7 = 121. Should I use 134bpm or 121 bpm and why?
Hi Roy, here is a detailed response on your question: philmaffetone.com/180-formula/
Are you uploading this to the itunes podcast? Its the only way I can listen to it at work
Tomorrow (Friday) it will be available here on UA-cam and also on Apple Podcasts, Spotify, Overcast, Stitcher & most other platforms extramilest.com/podcast/
I’m confused as to why maffetone method is useful- running at 150 (I’m 30yo) is really high.
Why not 65% of max heart rate i.e. zone 2? ~130bpm?
Hello. I’m a 29 year old male in the military in pretty good overall shape. My max heart rate is a bit low however at 170. My resting heart rate is typically in the mid 30s. A 151 Heart Rate would typically put me at a tempo pace. Should I still use the standard equation 180-Age or do you think I should modify by taking another 5BPM off my aerobic max? Thank you.
Now I am 6 minute per mile . How to reduce 1 minute ( 5 minute per mile) .any special trying . Any one give your suggestions please 🙏
Hi Floris, I did 2 MAF tests so far. First one, Avg HR of 131 with time of 54:48 mins. Second test, Avg HR of 132 with time of 50:55 mins. I can see there's improvement after 1 month. My question is how many miles are we supposed to do to see bigger improvement? I have been increasing the weekly mileage from around 30 to almost 40 now. Looking forward for your response and advice. Thank you!
Binh Luu great progress, your mileage seems to work well to make progress. Keep it up! Imagine running like this for the next 12-18 months!
Binh luu how are you getting on?
Dear Floris, which one/ two books you really suggest for endurance training..
Mark Cucuzzella's book + The Big Book of Endurance Training and Racing by Maffetone
Thank you so much Floris for your prompt reply, I really appreciate.. regards.
2:27 Amen, brotha!
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I'm running super slow to save on cost of running shoes. I go thru shoes in 5 months...those heel pads sure wear thin...
Is there any way to gauge how long it will take to improve? Is there an average time dependent on history or time spent after maf adjustment? Thanks
There are many factors involved here and is really individual. Some athletes see an improvement in a matter of days, others take a few weeks, others might regress first or don't progress at all due to factors blocking their progress. For athletes with limited or no progress, here is a post that can help identify what is blocking their progress: extramilest.com/blog/7-reasons-why-some-athletes-are-not-making-progress-with-maf-training-and-what-to-do-about-it/
Great interview . The low hr training is very interesting and I'm ready to start because too many niggly injuries with running fast . Thing is if you full Maf train how do you know what hr to run at on raceday ? Do you still stay within maf hr ? Or do you add carbs and push wnd half of race ?
So what is the message?
Most people are over-training I suppose.
That's one of the key takeaways. Many others mentioned here in the comments
hello i am a 16 years old just trying the maf method which is quite tricky for my age in the page its says under 20 years old just go with 165bpm so i do it immediately but idk if i am doing this wrong or what its hard to keep inside 165 bpm i did 7.5k in 1hours 26 minute which is like 70%walk and 30% jog
i wanna ask is this worth my time?
cause i admit i dont have good aerobic
cause i never train aerobic and just started running 1 week ago in 10k run without training i finish at 1 hours 6 minute and i can say its quite hard
1 hour and 26 minutes is way too long for a beginner. Start at like 20-25 minutes for someone your age, if you are not too overweight.
I wish I could run faster outside, I usually run on treadmill.
You might want to try mixing things up and adding in some outside hills, walk or slow pace up the hill, then you can run a bit faster down. Mixing up keeps it exciting too
There is no shame in running slowly especially as we age. Run fast for too long ankle surgery and knee replacement are right around the corner.
180-age is too high for me. I can't sustain it without feeling strained. I need to minus another 10
180? I thought it was 220?
So is it just 180 minus your age and that’s the heart rate you should run at, whatever the pace is?
High level yes, but there are some further personalizations needed for your health and fitness profile, more info here: philmaffetone.com/180-formula/
I understand running slow and doing most of your training at lower heartrates. But one thing i don't get at all: How is a HR of 160 for a 20 year old the same as a HR of 130 for a 50 year old? How does that make any sense? Anyone younger then 30 will burn himself out and the older folks have to walk. I'm sorry but this is total bullshit IMO.
if you consider that max Heartrate drops by one beat every year and the HRmax of a twenty year old is expected to be 200bpm (at average). so no bullshit.
Gret.
Not gonna lie, this sounds pretty much impossible
2:24 these days won't even get the olive wreath in a women's race.........so the description " super fast" is reduced to an oxymoron @ best....
( sorry reality is a B......)
Clickbate. This video doesn't provide accurate and honest information. Extraordinary claim for 4 month improvement is completely and utterly unobtainable for non-androids.
Clickbait* and it’s not clickbait. For it to be clickbait they’d have to draw you in with a misleading title, which this is not. Neither this title nor video promises anything that it did not deliver. It’s anecdotal and informational.