I went from a 2h19min half marathon in 2018 to a 1hr42min half marathon this weekend. Did this by cutting ALL my fast runs (Which used to be about 90% of my runs) and doing only runs at MAF heart rate. Been training like this for the past 5 months. My times are nothing spectacular for sure but still better than anything I could manage in the past and definitely thanks to low heart rate training. Still at the early stages of training by this method and I still foresee a lot of improvement in the coming months.
@@lastfearboy For the occasional races I am more focused on pace, but for my training I only look at my bpm's. I do however allow a play of about 5 beats up or down from MAF depending on my fatigue levels.
What I don't understand is if you're always running at MAF HR for months, do you just go straight into race date and then run much faster at a higher HR? Surely you need some conditioning at your race day HR?
@@Quincycle with low HR training you avoid injury, can go on and on without getting injured. I did sub 2 HM training at 7km/hr that's 8:34mins per KMs. Trained for 6 months, no injuries feels good actually. My runs were 1hr to 1:30hr each.
Just signed up for my first marathon yesterday! Been doing MAF training for a bit. All my runs so far are 10+ miles with no aches or pains. Just some soreness in the glutes haha but feel ready to run again at the end of each run! Keeping that HR in the 140s and enjoying every second of my runs, total bliss training this way and fasted.
Indeed, I have Garmin 235 not reliable for heart rate. I need to get a chest strap. A wealth of important info. and resources runners can benefit from. Thanks for the video
I've just started maf training so far I've done a week and a half... My garmin is telling me I'm detraining lol good job I don't pay attention to that... I have a overuse injury to my achillies which is why I've started on this way of running and altho it can be frustrating going so slow its also very enjoyable and I can't wait to see me get faster on the same heart effort in the weeks to come.. I love listening to all the podcast on this and also nutrition :)
That consistency first, followed by volume. That's tops for me. But also sorting out the energy system as I build up my aerobic engine. Thanks for the work that you do Floris! More power to your running :-)
Love the interview, full of inspirational insights that makes running to your potential feel humanly possible :) Plus, I really like the ‘fact sheet’ in the description, full of concise and relevant data, happy days 😎
Stoked to hear that Mark! I've been having a lot of fun with these conversations, learning a lot myself as well. Lots is indeed possible with the right approach and mindset. Thanks and have a good one!
You have to occasionally test if you can still hit your max HR. Even sticking to zone 2 training only it can make you fatigued which will bring down your max HR so you will be running at higher and higher percentages of your max. This will happen if you always stick to MAF especially believing you can go 5 beats above if your advanced. It's better to stick to a pace and let your HR be lower rather than always be chasing the upper end of the HR formula. I believe the MAF formula is better as a MAX HR number and to try to stay 5-10 beats BELOW that.
Thanks for the wonderful guidance for running a marathon. I’ve yet to run my first as I started running after age 60. Did a HM AT AGE 69 I learned today the importance of consistency 👍. Well thanks
Indrek Ilumäe yes it wasn't his day, he will be back again. Here is a good recap of the race he wrote: runningobsessive.blogspot.com/2019/04/chasing-dreams-project-220-race.html?m=1
I have to totally agree on the Garmin wrist heart rate monitor. I'm a triathlete and figured out that it has problems distinguishing vibrations from the steps from actual heartbeats. After I also had discarded it for running, figured out that it works very well on the bike. But recently I went over some cobblestone section at low heart rate, but the watch showed hr go up crazily. So to specify, it usually works great on the roadbike, but I would assume that mountainbikers run into problems, too, due to surface.
@@ozz3790Wow. That was a long time ago. This watch got wrecked in seawater. I stayed with Garmin and nowadays don't see any problems with it. But to your actual question, I used nothing else. It was just a section of cobblestone on a roadbike once. So, it was just an outlyer.
@@ozz3790Oh your actual question was, what did I use during a run after discarding it for that. A cheapo garmin with a cheststrap. It worked well. But the current Garmin works well on the wrist without a cheststrap. Cheers
I have exactly the same model and at low temperatures the readings are all over the place. I suppose that's because my veins constrict and the watch has trouble picking up variations. I have a threshold run with 115bpm throughout with spikes close to the real HR to prove it. After that disappointing experience, I just bought a wahoo chest strap and now all is fine.
Giovanbattista Fichera, sorry to hear that the M430 doesn’t work for you in cold weather. Glad that you corrected the problem with a chest strap. I have never had a problem.
Kenny Phan yes there are plenty! I'm an example myself with a 4 hour 11 marathon then discovering MAF bringing it to Boston. I have two 5+ hour marathon to BQ progress marathoners lined up for the podcast in the coming weeks / months so stay tuned.
Really enjoyed this and so nice to have someone from Yorkshire. I was in in 2014 marathon and wish I had found these video's years ago as I would have been so much faster than I am
Many thanks for sharing. Really great and helpful. It is a pity that Ich discover 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.
@@cochise3540 I assume I'm currently in a sub3:10 shape. I need one more year for the sub3. In terms of MAF I'd say my MAF pace improved from 5:40 to 5:10. I will definitely stick on MAF... it's better for my body. In terms of Intervall Speed, in my last 1km intervals I was able to achieve 3:45 min/km.
*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**.*
If I run 50% of my marathon at 148-153 and 40% at 154-158 and 10% at 159-165, what makes sense as training heart rate? MAF rate+5 is 128, which is no where near race rates. Garmin has me at low Aerobics till 142. I feels comfortable running at 138 for a long run.
How do you related MAF heart rate(and pace) to a race heart rate(and pacing strategy)? It's common to see runners running a marathon @ high zone 2 to low zone 3(which is around MAF HR). But elites like Jason are definitely running much higher than that.
Hi, you would be looking to run a marathon at between 80-90% max HR. For me, MAF HR would be more like 70% max HR. So, in summary, you would be looking to race a marathon at a higher intensity than MAF HR.
Curiously, eating chocolate after dark counts more than eating it early in the day. That applies to all food actually. I don’t understand how it works but, surprisingly, it does. The time of day that you consume your calories matters. 😮
when i was at 3:10 marathoner level, my heart rate was still so high. How can i work on this to have a low heart rate just like the top atletes? more easy runs/aerobic training? or more interval training? thank you..
Lava_sysT because you trained a lot at high HR. It will drop over time as you slow down most of your training miles to build an aerobic base and improve your fat burning. Increasing training volume can help as well. You don't need a lot of speedwork to become a faster marathon runner
Interesting on the strength training if he's still running into his late 50's, he may then realise he'll be better off forgoing a couple of those 2 hour run days and replace it with a few days of strength work.
Great to have these interviews, but some of us don’t have 1-2 hours to watch them. Please can you take your notes from these interviews and make 3-5min breakdowns of all the running tips given by the elites you interview.
You can read through the comments and see everyone's favorite takeaways and quotes. Also, there are show notes with timestamps to all key topics in the RUclips description towards the bottom, check it out.
I average 25 miles a week and competed London marathon in 3hrs 17. 7 weeks of training. Check my strava = si smith. Completed ironman Wales with marathon 3.44 marathon on back of 112 mile bike
I went from a 2h19min half marathon in 2018 to a 1hr42min half marathon this weekend. Did this by cutting ALL my fast runs (Which used to be about 90% of my runs) and doing only runs at MAF heart rate. Been training like this for the past 5 months. My times are nothing spectacular for sure but still better than anything I could manage in the past and definitely thanks to low heart rate training. Still at the early stages of training by this method and I still foresee a lot of improvement in the coming months.
Hi can i ask you just continue to run at a lower bpm without looking at the pace right?
@@lastfearboy For the occasional races I am more focused on pace, but for my training I only look at my bpm's. I do however allow a play of about 5 beats up or down from MAF depending on my fatigue levels.
What I don't understand is if you're always running at MAF HR for months, do you just go straight into race date and then run much faster at a higher HR? Surely you need some conditioning at your race day HR?
I did that in 6 months not doing maf. Anything works for beginners.
@@Quincycle with low HR training you avoid injury, can go on and on without getting injured. I did sub 2 HM training at 7km/hr that's 8:34mins per KMs. Trained for 6 months, no injuries feels good actually. My runs were 1hr to 1:30hr each.
Just signed up for my first marathon yesterday! Been doing MAF training for a bit. All my runs so far are 10+ miles with no aches or pains. Just some soreness in the glutes haha but feel ready to run again at the end of each run! Keeping that HR in the 140s and enjoying every second of my runs, total bliss training this way and fasted.
Indeed, I have Garmin 235 not reliable for heart rate. I need to get a chest strap. A wealth of important info. and resources runners can benefit from. Thanks for the video
Adil Orfi 🙏
They are 95% accurate, if you wear them properly. There should be no gap between the sensor and the skin, so wear them higher on your wrist.
I've just started maf training so far I've done a week and a half... My garmin is telling me I'm detraining lol good job I don't pay attention to that... I have a overuse injury to my achillies which is why I've started on this way of running and altho it can be frustrating going so slow its also very enjoyable and I can't wait to see me get faster on the same heart effort in the weeks to come.. I love listening to all the podcast on this and also nutrition :)
That consistency first, followed by volume. That's tops for me. But also sorting out the energy system as I build up my aerobic engine. Thanks for the work that you do Floris! More power to your running :-)
Well said, great takeaways right there Bong. Thanks and have fun out there on your runs!
Love the interview, full of inspirational insights that makes running to your potential feel humanly possible :)
Plus, I really like the ‘fact sheet’ in the description, full of concise and relevant data, happy days 😎
Stoked to hear that Mark! I've been having a lot of fun with these conversations, learning a lot myself as well. Lots is indeed possible with the right approach and mindset. Thanks and have a good one!
I've spoken to Jason in person before. Great chap, says he only has two fast twitch muscle fibres- one in each leg.
Ethan Godridge 🤣🤣
I think I should move to leeds! And start low heart rate training .great vids floris!
You have to occasionally test if you can still hit your max HR. Even sticking to zone 2 training only it can make you fatigued which will bring down your max HR so you will be running at higher and higher percentages of your max. This will happen if you always stick to MAF especially believing you can go 5 beats above if your advanced. It's better to stick to a pace and let your HR be lower rather than always be chasing the upper end of the HR formula. I believe the MAF formula is better as a MAX HR number and to try to stay 5-10 beats BELOW that.
Thanks for the wonderful guidance for running a marathon. I’ve yet to run my first as I started running after age 60. Did a HM AT AGE 69 I learned today the importance of consistency 👍. Well thanks
Saqeb Lone well done on the 1/2 marathon. Consistency and patience is definitely key. Have fun out there on your runs!
Floris Gierman thanks for an encouraging response. Please check my videos 👍
Jason Cherriman - London Marathon 2019 - 02:28:18
Indrek Ilumäe yes it wasn't his day, he will be back again. Here is a good recap of the race he wrote: runningobsessive.blogspot.com/2019/04/chasing-dreams-project-220-race.html?m=1
Still a super time.
I have to totally agree on the Garmin wrist heart rate monitor. I'm a triathlete and figured out that it has problems distinguishing vibrations from the steps from actual heartbeats. After I also had discarded it for running, figured out that it works very well on the bike. But recently I went over some cobblestone section at low heart rate, but the watch showed hr go up crazily. So to specify, it usually works great on the roadbike, but I would assume that mountainbikers run into problems, too, due to surface.
AdvEx good points, thanks for sharing!
then what did u end up using to see your HR?
@@ozz3790Wow. That was a long time ago. This watch got wrecked in seawater. I stayed with Garmin and nowadays don't see any problems with it. But to your actual question, I used nothing else. It was just a section of cobblestone on a roadbike once. So, it was just an outlyer.
@@ozz3790Oh your actual question was, what did I use during a run after discarding it for that.
A cheapo garmin with a cheststrap. It worked well.
But the current Garmin works well on the wrist without a cheststrap.
Cheers
I use a Polar M430. I find that the optical heart rate sensor on the Polar M430 is very close to the accuracy of a chest strap.
Donald Cutler that's good you found something that's working well for you! 👍
I have exactly the same model and at low temperatures the readings are all over the place. I suppose that's because my veins constrict and the watch has trouble picking up variations. I have a threshold run with 115bpm throughout with spikes close to the real HR to prove it. After that disappointing experience, I just bought a wahoo chest strap and now all is fine.
Giovanbattista Fichera, sorry to hear that the M430 doesn’t work for you in cold weather. Glad that you corrected the problem with a chest strap. I have never had a problem.
Any interviews with normal runners who their marathon time is 4:00, half is 2:00, and 5k is 30mins for several years then tried MAF and now BQ?
@floris This could be an interesting line of pursuit, don't you think?
Kenny Phan yes there are plenty! I'm an example myself with a 4 hour 11 marathon then discovering MAF bringing it to Boston. I have two 5+ hour marathon to BQ progress marathoners lined up for the podcast in the coming weeks / months so stay tuned.
Haider Khan yes absolutely, in the works, stay tuned!
yes see my latest conversation I just dropped a few days ago to
Really enjoyed this and so nice to have someone from Yorkshire. I was in in 2014 marathon and wish I had found these video's years ago as I would have been so much faster than I am
Many thanks for sharing. Really great and helpful. It is a pity that Ich discover 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.
guitarman7575 plenty of time before Berlin. Excited to hear more about your progress!
guitarman7575 how did it go?
@@cochise3540 I assume I'm currently in a sub3:10 shape. I need one more year for the sub3. In terms of MAF I'd say my MAF pace improved from 5:40 to 5:10. I will definitely stick on MAF... it's better for my body. In terms of Intervall Speed, in my last 1km intervals I was able to achieve 3:45 min/km.
I bought a polar last week. The m200. A simple model. Its quite acurate.
Top take away: Heat training!
*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**.*
Really enjoyed this, and the other Leeds lads. Thanks v. much.
Lots of fast runners in Leeds!
If I run 50% of my marathon at 148-153 and 40% at 154-158 and 10% at 159-165, what makes sense as training heart rate?
MAF rate+5 is 128, which is no where near race rates. Garmin has me at low Aerobics till 142. I feels comfortable running at 138 for a long run.
How old are you?
How do you related MAF heart rate(and pace) to a race heart rate(and pacing strategy)?
It's common to see runners running a marathon @ high zone 2 to low zone 3(which is around MAF HR). But elites like Jason are definitely running much higher than that.
Hi, you would be looking to run a marathon at between 80-90% max HR. For me, MAF HR would be more like 70% max HR. So, in summary, you would be looking to race a marathon at a higher intensity than MAF HR.
Curiously, eating chocolate after dark counts more than eating it early in the day. That applies to all food actually. I don’t understand how it works but, surprisingly, it does. The time of day that you consume your calories matters. 😮
when i was at 3:10 marathoner level, my heart rate was still so high. How can i work on this to have a low heart rate just like the top atletes? more easy runs/aerobic training? or more interval training? thank you..
More slow runs.
TheBaldyheed yup 👍
Lava_sysT because you trained a lot at high HR. It will drop over time as you slow down most of your training miles to build an aerobic base and improve your fat burning. Increasing training volume can help as well. You don't need a lot of speedwork to become a faster marathon runner
@@FlorisGiermanwhat is the heart rate that you would recommend to focus on?
@@lavasyst 140 ish
How was the London marathon time for Jason.
2:28:18
Interesting on the strength training if he's still running into his late 50's, he may then realise he'll be better off forgoing a couple of those 2 hour run days and replace it with a few days of strength work.
On the day of the marathon does the HR still in MAF or you go all out?
MAF is just for the training. In racing you just let rip!
I have Garmin 5X, don't know how accurate is the heart rate reading, looks like I need to invest chest strap heart monitor, any suggestions?
Polar H10, Garmin HRM-Run, Wahoo TICKERx. Since you have a Garmin, I would go with the Garmin HRM-Run.
Donald Cutler well said!
Alex Chan check Donalds comment, great points
@@FlorisGierman thanks getting Garmin HRM-run, thanks for advice 👍
Do I need to move to Leeds to realise my running potential? Something in the northern water! 😂
Hahaha, I know right, tons of fast runners up there! It's like the Ngong (Kenya) of the UK
When using a Garmin, how can I see what my heart rate is in real time?
If you have a Garmin watch it would connect to it and then you can see the data in real time.
The protein confusion. RUclips - Chemistry for understanding nutrition by Milton Mills MD. Please watch.
Great to have these interviews, but some of us don’t have 1-2 hours to watch them. Please can you take your notes from these interviews and make 3-5min breakdowns of all the running tips given by the elites you interview.
You can read through the comments and see everyone's favorite takeaways and quotes. Also, there are show notes with timestamps to all key topics in the RUclips description towards the bottom, check it out.
Make the time. Beggars can't be choosers.
14 run hours a week but don't have time to put a strengt training 🙃
I average 25 miles a week and competed London marathon in 3hrs 17. 7 weeks of training. Check my strava = si smith. Completed ironman Wales with marathon 3.44 marathon on back of 112 mile bike
Couldn't make it past about the 100th "emm". Shame :-(