Great summary. I've watched all your Maffetone interviews but its still nice to hear the full summary. I had started adding tempo and speed work to my running schedule a few weeka ago but decided to end it all and go back to all easy zone 2 running until I get my easy miles under 10 min. I've decided to do a half marathon in May 2023.
what sold for me is you are able to talk considerably smoothly and normal while running all the time! I've been training for this method for a couple months now and I'm happy to say I do see some improvements over my speed, so thank you for sharing and the inspiration!
My 25-year-old daughter uses this technique as a triathlete - she did her first full tri last weekend in western Australia and came off the marathon looking fresh, unstrained, laughing with plenty left - most of her prep - she says - is Maffetone based. I'm 53, so I just bought a heart monitor...I'm sold...
At 61 just had a mitral valve repair and always have been an exercise nut.The surgeon said I have the body of a 40 year old athlete. I have always worked at to high a heart rate level according to your video so am so pleased to hear this theory and will be switching to it from now on.
I'm on my 7th day of zone 2 training. Already seeing a difference. So much easier on the body as well. Game changer, can run for longer without risking too much. Your explanation just sealed the deal for me, thank you!
I have met Phil Maffetone and talked to him about exercise and training. I am a mid-pack runner, always have been, and always will be. When I started running consistently seven years ago (at age 41) I spoke with Phil and read his Big Yellow Book. What worked for me is that he stressed the importance of slowing down, keeping stress low, and building up slowly and surely. Because of this approach I was able to make running a habit that I now love. It worked for me.
...and as a mid-pack runner who is 6'-1" and 185 lbs. (my healthy weight, not a skinny dude) it is important to realize one's limitations, especially when it comes to speed. The media/internet/magazines all focus on the best elite runners and their times. I am not this and you are probably not either, and that's okay. We all are born with predisposed level of athletic ability. I will never run a sub-3 marathon, or even a sub 3:30. I just won't, and that's okay. Run within yourself, pay no attention to the media/press who write articles on the best of the best, and just celebrate the act of running itself. That is enough to be stoked about.
I read Born to Run, which led me to reading Eat and Run, which led me to reading North, which led me to reading Natural Born Heroes, which led me to learning about Phil Maffetone, which led me to Googling his name and finding your interview with him and therefore your channel... I've been running for six years and, for a while now, I have been feeling like I've plateaud with my current training. I've never used the 180 formula, but I'd read a lot about how running slower was better, etc. I just always worried that I'd go backwards, but I have finally decided to start using the Maffetone method and this video is very reassuring. Granted, it's a year old and you probably won't read this, but anyway, thanks!
Just read it, thanks for sharing. The Maffetone method of slowing down to speed up might sound backwards, but I strongly believe many people train at a HR that's too high for them. Slowing down has worked very well for me and many others to become a stronger, healthier and faster athlete and I'm confidence the same can happen for you. Patience and consistency in training is key. Have fun out there! Cheers
This video couldn't be more helpful! Im starting to run and recently got my HR levels checked at a lab and was indicated to run below my anaerobic threshold so I could improve my base.
So glad to find your channel. I have been running for 1 year and want to move up to half and full marathon. Just started the MAF method for the last week. I have had to walk any inclines to not go above my max of 143 and its feeling so slow some of the time, but I will be patient. What I have noticed the most is that i am more aware of my body, cadence, form and breathing. Also I now appreciate just how a slight change in elevation or road surface, wind ect. makes to your heart rate. Before MAF i simply didn't really think of this and just looked at my pace and so it was so easy to elevate your heart rate and fall outside the target zone. Looking forward to easy runs taking in the scenery and then the gains in speed. It really makes a lot of sense. Great videos, thanks Floris
@@miwamack523 Wow was this really 2 years ago! I'd say def a success Miwa. Maf helps you realise what easy pace really is, and i really improved my endurance. Is it any different to zone 2 running, not really, but when you ignore pace, and home into heart rate, you really understand all the differnt variables thay effect heart rate and how to keep in zone 2. I now only wear a HR monitor when i want to do a specific MAF run or threshold workout, the rest of the time i run by feel. But i would recomend it to anyone, especially if you are new to running as it def stops you running too fast. It is slow at first as you have to walk a lot, but that soon passes and before you know it you wont need to walk. Def an improved runner now with around 6 minutes knocked off my HM time and down in the 18s for a 5K. Alot of that is down to actual easy running and building the base. You can then throw the faster stuff into the mix like your thershold and repeats. So yes a success id say. But if you are going to give it a shot, must get a HR chest strap as the watches are simply not accurate. Good luck!
HI Floris... goodness this is a challenge , 73 years old, ran many marathons for the last 12 months injured ,knees etc. back running now easy does it but at 105 heart rate just walking ...me thinks I'll be 80 before I get where I want to be!, I live in Australia , Gold Coast.. hit me with the magic bullet that prevents hyper frustration at that pace, great videos Floris.
I'm very sceptical of the maffetone approach. I tried training religiously in HR zones and took all the joy out of running. I now run by Jack Daniels principles and enjoy running more and see better results. I now believe in running on feel and being in touch with your body, not obsessing over your HR. If the fastest marathoners in the world used this approach I might be tempted.
Thank you for this. At first my slow pace disappoints me, because i had to run at the aerobic zone, but with your detailed explanation im motivated to be more patient with the process.
Thank you for this. I’ve been doing MAF/Zone 2 training for 16 weeks and feel I’ve started plateauing and this gave me a good insight into what I can do to keep making progress. Thank you!
80/20 - 80% easy MAF runs, 20% tempo/speed work - the speed work will help your body make adaptations like biomechanical efficiency and mitochondrial count to help that speed come up. Pure MAF training is limited and some speed work is needed to progress
@@nichole2757 Please ,give me an example of interval training...let's say 8× 400m.whats the workpace (how you calculate it) - and how much rest between?? thanks
MAF heart rate is more or less upper z2 training, it's training at your AeT (aerobic endurance threshold) and it's a brilliant way to train for better fat utilisation and reduced cardiac drift.
Just ran my first MAF workout. Man, that was slow! Just hit 40, and it's been too long before I've been able to stick with a program without getting injured. Hoping this will help!
Hey man. So yesterday I set out for a 10km trail run using this method. Uphill I was limited to walking and sometimes I even had stop running to walk for 30 seconds to get my heart rate back down. It was so much easier than usual. I did this very same route almost 2 weeks ago before trying out this method, and I ended up with pains everywhere and had to sit out for about 5 days. Today however, I feel like I could run the same route. Obviously it's early days and I need to keep at it, but considering I usually get injured when I start running again and today I feel fine, I think it's due to MAF. I kept analysing my body to make sure everything was ok, and had the time to think without gasping for air... and actually my time was even better than the first time I did this course, I guess I was just more balanced overall instead of FAST/SLOW, etc, it was steady all the way. Thanks man and cheers for all your work !
I’ve learnt so much from Dr Phil Maffetone and you Floris! All the content is much appreciated so, thank you! Life changing stuff for me and for many I’m sure.
Thank you very much. I will be implementing this basic HR training in my training plans. I especially love that you pick the trails to do this as I'm doing more trail running than roads of late.
Thanks so much for the upload! I've really enjoyed your videos and your running document. They have been helping me tame my ego as i train for my second marathon and continue in my running career.
Jonny Khammanivong glad to hear that! Keeping your ego in check and being patient is something not many people talk about but its one of the main reasons why many runners can't stick with this training method. We started a closed Facebook group named Extramilest, many runners with similar experiences. You might enjoy the conversations there as well. Cheers!
I did a block of training similar to this and it was probably the best training I ever did. I calculated my zones bases off of percentage of heart rate reserve (max - resting HR) not he Maffetone way. But ost of my running was done at the Maffetone HR. I was already running solidly for a year going into this so was very fit. Plan was 3 X1 h recovery runs per week at Maff rate, then two 90 min runs per week at 'steady', which would have been a zone above Maffetone but below marathon race HR followed by a 2 h long run at the weekend, mostly Maff, picking it up at the end to steady for a couple miles depending on feel. After a 6 weeks of this I substituted one of the steady sessions for a 1 h session at marathon race effort. Note that I included strides at the end of 2 recovery runs to keep the foot speed up. At the end of 3 months I was running about 60-70 miles per week, finishing the marathon effort runs and fast finish long runs (maybe few miles at marathon effort) with a big smile on my face and more left in the tank if I needed it. Really enjoying my running - best feeling ever. I wasas using this as a base block to go into 10K training and I distinctly remember my last long run of that block. Ran 18 miles at Maff-steady effort with an average HR in the high Maff range and a very fast pace for me at the time. The training totally worked. Then I started 10K trainign and I got injured after 2 months and didn't do my race! Anyway, flash forward 5 years, after many more injuries and punctuated training I'm now back to HR training to get me back to running consistently. It is the only reason I've been able to put in two solid unbroken months and loving it so far. There have been more than a few runs where I felt great and like I wanted to go run fast but I stuck to the HR plan. I am quite sure if I'd ran fast then I would have become injured like I had been doing for the last few years. HR training is great for keeping your effort at a level that your body can cope with and over time, it allows your body to gradually strengthen and get faster. Consistency is the most important thing in running - not speed. Try it for yourself!
Incredible video with all of the details needed. Thank you, I am going to try this method for cycling. I have mostly been doing high volume intervals and hard road cycling with friends... Resulting in injuries.
Aerobic training works very well for cycling as well, hope you recover well from your injuries. Have fun with your training and glad you enjoyed the video. Thanks!
A) you’re in amazing shape and B) you described me to a tee at the 10:20 mark. I just started doing a combination of fat burn zone/aerobic zone training. Your 180-age formula was a first for me. Thanks!!
Ran a Half Marathon yesterday on heart rate only for first time. Ran at threshold however and not aerobic. Will try running training session as explained in aerobic state to TRAIN for Ultra middle of next year. Thanks for great info.
This way a very informative and useful video. Thank you very much for taking the time and effort to share your experiences with us. I have learnt from you. ☺️
Thank you for your videos, I greatly appreciate it. I have been running for roughly two years and have made some great progress in my fitness. Now that I am eyeballing marathons, these videos and your website have been a great resource. Cheers!
Great video and the location its stunning,, i am going to do my first marathon in Berlin sep 2020 so i going to give a look at your training program :)
Floris, thanks for all these great videos on heart training. I started using the endomondo app 3 or 4 years ago and found that the app always tried to slow me down. When I finally followed the plan that it made for me I ran 26kms in the Wings for life world run. Is not much, but it was form. Since then I had followed it and find that the algorithmhas to be very similar to what Dr Phil and you talked in 2015 and in this video. Amazing recommendation. Thanks!!
WIngs for life looks like a really fun event. I've looked at it a few times but never ran it. Glad to hear you're enjoying my videos, thanks for letting me know. Keep up the good work on your runs and have fun out there!
I'll commit to this properly next winter when the ice on the roads makes any type of normal running dangerous. By the time the ice goes away, I should be able to do this at a decent pace that doesn't feel uncomfortably slow.
Great summary! I only recently discovered your channel through your 17000 mile video and I've really enjoyed getting into MAF training. I had my first MAF run this morning as a beginner and I'm super glad I discoverd this at the beginning of my journey at age 33. Ga zo door makker, mooi om te zien hoe goed je kanaal het doet!
Hi Floris, Thank you for sharing this. I am 64 year old and so using the formula that gives Me a maximum training heart rate of 116 and a lower limit of 106. I have only been running about 3 months and the first 2 months were fine. then I pulled a calf muscle then hamstring on the same leg. I started off Chi running and I land on My forefoot and wear sandals to run in. I would run barefoot but glass and grit on the paths makes this impossible and I find the sandals more comfortable than Trainers.I have just started the Maffetone method a week ago and with such a low heart rate its nearly impossible to run. I find I am having to walk quite a lot when My monitor tells Me My rate is to high. Its takes Me a good 45 minutes to complete 5K. I have had 2 lots f Cancer, prostate in 2004 and stage 2 Melanoma in 2009. Both these are OK at the moment and I don't take any medicines. Not had a cold since I started running. I want to stick at this but its hard to slow yourself down with such a low heart rate My resting heart rate has been as low as 51. and blood pressure 120/80 at rest. I follow a plant based diet because of the Cancers. I think I need to just keep going and give this a chance to work. Regards Paul.
The formula might not be on it's best at your age, it's just too simple to cover all age groups. Better to take lactate test to find your real aerobic hr and then keep doing the easy runs accordingly or do some harder walking with ski sticks instead, to save your legs and joints.
@@user-rl3ef4ju9k Thanks for your reply. I ran a 7k this morning before breakfast and My heart rate did not spike until I got to 1k.It seemed a little easier to keep it down and I ran a quicker time by 90 seconds. The run included some walking to keep the heart below max once it did spike. My average heart beat has been two beats below max but today it was three beats below max and a quicker time. when I run, I can hold a full conversation with someone while running at this heart rate. Also, I did not run on a full stomach !
Thank you for the video. I am just coming back from a injury after 3 months and am trying the MAF method. My walking is faster than my jogging to stay at/under max HR of 128. Very frustrating but I am going to stick it out!
I'm thinking this is a formula for a younger man. I'm 61 and recently retired from bike racing. But this formula would have me doing my training below a brisk walk. My threshold heart rate is about 172. The 180 formula keeps me in the traditional Zone 1! I'm not dead yet!
Floris...I am finding on long runs that I am experiencing cardiac drift. My pace needs to slow even further due to several possible factors (heat- I live in Florida, hydration, nutrition, etc.). Anyway, do you slow your pace to stay within the recommended zone or let it drift up keeping the same pace from the start (which was inside the zone)? Thank you! Love your videos...especially your 100 mile run!! Mind blowing and very inspirational!
I've just seen your video. Have to say I thought it was great, on a number of levels. Very well explained, and very interesting. I'm now extremely keen to start to implement this. My only concern is that at a slower speed for some reason I can get problems with my knees when I don't use my natural gait/pace. But I will work around that somehow. I did a slow, 10k run with my sister last year, so I didn't leave her behind, and a couple of days later I had a knee issue that stopped me from training for months.
Yep. I have to watch my left Achilles when running slower. I find concentrating on form and thinking about light feet is good. You need to avoid the plod.
Thank you Floris, Once I get my number then how often and how long do I train? For some reason I cannot find this info even on Phil’s website. Also I believe that there is supposed to be some warm up and cool down as well.
I'm a 65 year old with some heart blockages and all that comes with an athletic heart. I'm on 40mg of generic Crestor. I think that has me at a heart rate of like 115. Not sure I can even walk that slow to get that heart rate. I'm training now to try and BQ for marathon #5. My last long run was a bit over 21 miles at a 9:44. It felt great and I recovered well. I need about a 9:10 pace to be at 4 hours to play it safe to get in. My cardiologist says I have exercise hypertension and wants me under 140 on my heart rate. I noticed on my track warm up I was doing over 11 minute miles and I went up to 180 and average over 150 and yet did 6X800 and ranged between 130-155 max. depending on pace which ranged from a 7:30 to 8 minute pace.
I think your term bonking may have a different meaning than mine in the UK :o) interesting video as always , quick question does a low resting pulse rate make any difference to the training heart rate ? thanks .
Should also mention that in addition to fat adaptation, running at this effort also trains your slow twitch muscle fibers and makes them faster so that when you do go running at a faster pace, your slow twitch fibers are contributing more to your overall effort. Also a big reason your pace gradually increases over time at the same HR.
In last 2 weeks I have seen few dozen of videos on interval training and Lactate threshold, and VO2 max and many things were clear, but I never understood how can I can only bike for 34-38 miles and totally burn out, where some of my other friends can ride century and one of my friends complete Seattle - Portland 284 miles bike ride. Finally after I watched your video I understood Glucose breakdown process for energy at higher ends and fat burning at lower ends.
Floris Gierman question for you. I seen another video where cyclist said that when we rode it’s important to build the base by exercising in zone 2 and not go over to zone 3. My question is what happens if cyclist stays with zone 2 but ones a while goes to HR zones 3 and 4. Will that confuse body and it’ll get out of fit burning mode (like in kitosis diet) ??
I need to stay between 125-135 so I'm having to walk 90% of my run (15:30 min/mile). I run for all of 15 seconds then have to walk for a minute or more just to get it back down. Very frustrating because my gait is all messed up with this shuffle run and walk. My feet are barely getting off the ground.
are you light? what is your BMI, nutrition is key, throw in some fasting.....get yourself light, must be at least 23.0 BMI, max, lower better, or forget it.....lighter, Vo2Max goes way up
I was the same. Jog/walk/Jog/walk. Had to stop on hills sometimes. Stuck with it. Been doing it 2 years and now running hilly 6 mile routes (1000ft elevation) at 8 min miles and flat 6 mile routes at 7 min miles. 2 hours at max aerobic is 25km distance. It works. Just stick to it. Also lost about 2 stone and now at 11.5 stone. I get the frustration but it does work. Check the ego and keep going. It will get quicker.
Great video ! had a question about the max heart rate ... is it absolute max, or just slow down until it drops back down under my max? So far I’m loving this method, it’s actually great if your a couch potato just starting to run. It has kept things enjoyable , pain free and simple. Regardless of the haters I have seen my pace improve and my heart rate stay the same consistently every MAF Test to date. I also saw a huge decrease in splits my mile pace over consecutive miles is down to about a 10 second drop per mile compared to when I started and I was losing 30 seconds or more per additional mile. I can’t think of an easier way to start running I wish the military had used this method!
I have just got a hrm, and I tried to stay in the heart rate zone you said, but I had to walk alot because my heart rate would climb fast then drop fast too. Is this normal?
Yes this is normal. Many athletes who are aerobically unfit or those who are getting started with running experience this. Consistency in training and patience are key. Over time you'll be walking less and running more
I did this for 12 weeks and it had no effect. I trained about 10-12 h a week always in zone 2, this is about 15 heart beats below my aerobic threshold and at the end of those 12 weeks the improvements were imperceptible. Did I do it wrong? Should I keep going? Could you specify the types of workouts you were doing and for how long?? Thanks!
Hi Floris! Thanks for all the video's and the free PDF! inspired by you I started training according to the MAF philosophy, I just have one question however: On his site Dr.Maffetone has a MAF mile to 5k pace correlation chart. However people online tend to disagree whether the MAF mile in this chart is the average pace of a MAF test, or the first mile of the test. Do you happen to know which of the two is correct?
Hi Floris, I've just subscribed your channel. I've downloaded your e-book and I enjoyed it a lot. I'm a kinda beginner in the running world and after reading your e-book I'm convinced to start HT monitor trainning. However, I have a doubt about the efficiency of the method IF I practice crossfit as well, is it gonna work? or should I stop practicing crossfit during the first 3 or 4 months? Thanks
Happy to hear that Charles, cross fit is high intensity. The objective of the aerobic basebuilding phase is to limit the stress on your body by training only at low HR for a period of 3 months period. Combining different training methods is going to be counter-productive so I'd suggest cutting it out for a while to get the best results.
Nice video Floris very informative. I have a question. I have just started using the MAF method for IM in October. When I'm cycling I do my best to keep my HR rate at 136-141bpm which is my MAF zone, but during my rides there are lots of hills and my heart rate does elevate past this into 150's - 160's I'm going as slow as I possibly can and in the easiest gear ratio possible. is it ok to be dipping into the higher heart rates as long as the majority of my workout is in the MAF zone. Thanks for taking time to answer. Have a great day.
Hi. Thanks for filming - making a very useful video. I am on medication for high blood pressure. How much BPM I need to reduce following 180 formula? Thanks
Hey great video!!! I have a question: Do you have any plan to use Maf Method? Or it's only run at heart rate zone every day? I would be really thankful. Sorry for my english
I am 1 year out from my next big marathon having just completed my 1st with a time of 3:28. I would love to smash 3.00 next year! Maybe a little too ambitious!? I used the Runcoach app last year and it worked quite well for me. This had a very varied schedule of runs including One long run at easy pace, A shorter easy run. A tempo session, A Threshold session, These included some interval training and off days were cross training with one day completely off. So what i took from Floris here is that I should now focus on base building for the next 3 to 6 months. Do you guys include any speed sessions /tempo /threshold etc when you are this far out? I am currently figuring my strategy for the next 12 months so would be interested to hear what you folks do and how it has worked for you.
Loving these videos, Floris. Question though. What do you think of running quick strides (just 3 or 4) at the end of most of these easy slow runs. Do you think the added stress and raised heart rate would damage the gains from these aerobic runs and offset the purported benefits of strides (speed, form, conditioning, injury prevention, ROM etc).
mug7703 so stoked to hear that! Adding a few short strides at the end of some runs should be fine, as long as its very short 5-10 seconds and your HR stays aerobic. I'd only do these when you're properly warmed up. Also many runners have weak muscles, ligaments etc. I'd recommend not do any speedwork until after several months of aerobic training and you've gained enough strength. Occasionally when I want to add some speedwork without going anaerobic, is slowly jog or walk up a steep hill and run faster short sprints down. Once you're aerobically well developed, you should be able to run very fast down hills without going anaerobic. Don't overdo the sprints, there is a time and place for everything. The base building is meant for that, many low HR runs. After several months you can start adding some speedwork, under the right circumstances as described in this video. Hope that helps answer your questions. Cheers!
That answers the question wonderfully. I'll take heed of your advice. I've currently been running for about 2 years but only 1 year more seriously...just did my first proper event which was a 19:34 5km. :) Do you train mostly on trails? I was amazed to see your 100 mile run video which looked mostly on roads. How do you take that kind of beating?
Mug the greatest coaches in the world, ones who have coached elites to medals in the Olympics and top marathons in the world all suggest strides. Only Dr Phil and his Pseudo science tells you speed is bad. That is why Dr Phil only has one success story that you hear about and that guy was already an elite stuck in a slump. None of this training is backed by actual science. Read about Dr Lydiard, he suggested slow base building, periodical training and speed to make an all around runner.
McGuck My videos are for runners looking to improve their running, health and overall happiness, I'm not aiming to educate elites. I have a lot of respect for many of the different coaches and their training approaches, no mugging at all here. In some of my other videos I've mentioned specifically: "there are many different training methods to prepare you to run a fast marathon. A few popular ones are Jack Daniels Plan A, Pfitzinger, Galloway, Higdon or Hanson. Each training approach and plan has unique aspects, differentiating between the length of the plan, starting milage, ramp up, rest, days/week, longest run, intensity, etc. These training plans work for many to accomplish their goals, but many runners fail using these programs as well. They feel the programs are too hard, they get injured, or the schedule just does not work for them." There is a time for strides, however a lot of runners get injured, often the result of (too much/too fast) speedwork. Don't take only my word for it, I have received hundreds of comments and messages about this. Mark Allen won numerous races and world championships and he credits it partly to Dr. Phil Maffetone's low HR base building approach. There is no size fits all for any training approach. I have had great experiences with it and there are thousands of other success stories about the MAF approach of training and racing.
Hi Floris.... I ran 3 ultra last year so my pace has dropped and I'm also in another task of running daily.... currently on day #802... but I have been running daily the 180 - age.... 130 pace Not easy to drop that far back.... but can I ask did you start running every day MAF pace or tempo pace thrown in.... what do you advise.... Im easy going and have no races on until October so plenty of time on my hands (Great video and explanation on the Maffetone 180 training
Hi Floris, thanks for the great tips! Iv an a Marathon runner. I have tried Max Aerobic HR training. While it works on short runs, during long runs of 13-20 miles Heart rate drift is a major factor which increases the heart rate over the period of the run. Would you recommend sticking to the Maf heart rate regardless?
Hi Floris. I like and use Maffetones principles and they make good sense but what I have not understood yet, is how to race. What heart rate applies for what distance? I guess the longer the distance the closer to my MAF, right? My MAF is 137. At that rate I currently running roughly 5:20min/km. for say 10km. But I know that I can do the same distance with 4:20min/km all-out in a race. Needless to say that the heart rate is going to be far beyond 137 (maybe 160 in average). And clearly, in a 100km I would stick to the MAF or lower. Do the Maffetone principles only apply for training and the results are going to be seen in all-out contests? i.e. my current 4:20min/km will improve maybe by only 5-10 sec./km but the pulse and hence the intensity is going to be much lower and closer to MAF (maybe 145), if I train correctly? Alternatively, do you advise that I should be patient and train at MAF as much as possible and wait until my min./km drop to the level where I want to compete? I am confused. Btw: thanks for sharing your video input.
Great video, thank you! Question - my MAF HR is currently 134 max, but I’m struggling to run for more than a few metres at a time before I need to come back to a walk (and sometimes I’m in the 140s even in walk, particularly if going up an incline). Should I just continue my run/walk/run/walk like this? I don’t think I can run any slower, without turning it into a formless, sloppy shuffle! 😂 Many thanks!
Hello Floris. You have been discussing the gradual increase of pace at your heart rate zone over time, but I am curious what kind of distances you are running these paces at? As you became able to run farther, how did you add mileage, and at what rate per month/year/etc?
Michael Edwards great questions! When starting out with MAF training, most athletes have to slow down significantly so at the beginning it's makes more sense to look at the time you're running at MAF pace, vs looking at the total miles you run. Once your MAF pace drops to a pace that's faster, your monthly MAF differences are smaller and that's when I start looking at total mileage vs time. There are a few guidelines that I follow when building up my training volume. Typically I increase week over week by a maximum of 10% for 3 weeks in a row, then every 4th week a step back week of about 30% less volume. Depending on your race goal and available time to train, I'd work slowly over several months up towards your peak training miles. For a sub 3 marathon, I'd train at least 50 to 60 miles a week, if you have the time and energy, you can even go higher than this. Higher aerobic miles will improve your aerobic development faster. I run anywhere from a few miles aerobic to my long runs of 20 miles. Typically I don't go over 2 to 2.5 hours in total running time at once. I wrote a 30 page PDF with much more info about training fundamentals, called "How to Run a Sub 3 Hour Marathon, Boston Qualifier or Marathon PR". This can be downloaded via this link www.extramilest.com Hope that helps! If you have any other questions, let me know! Cheers
Thanks for the info. I have been using Hansons method, and it got me to the 2016 Boston Marathon. But I am 49, and I think this approach might be a smarter method for my older body. It is interesting, that if you look at most of the credible training programs out there, the common element that gets preached is the value of slower-paced runs. There really is no such thing as "Junk miles".
Just subbed...do you have any recommendations in 2020 for heart rate monitors/fitness trackers? The best product at the best value to ensure we're running at our target heart rate and will alert us if we need to speed up or slow down? Thanks for your videos!
Great video! I found it very informative. When using this method, what volumes are you approximately looking at? I've switched to low HR training (currently trying MAF) as my normal training wasn't paying off and actually seemed to rather decline my progress. I have just switched 3 weeks ago and I'm currently doing 3 x 9km per week. Too little or could be fine?
Too many variables involved to answer that correctly. That being said there is a pretty strong correlation between increasing your training volume the right way, for what your body can handle gradually and improving aerobically. 27km a week is too much for some, enough for others and not enough for others. I'd experiment with gradually increasing and also being patient and consistent
@@FlorisGierman Thank you for the reply! Totally understand! Just wanted to check that this method didn't require you to have much longer sessions or volume.
Interesting video, tnx! I have been considering using an approach like this for my training, which will be mostly cycling and some running if old injuries allow me to. I have a few questions: (1) How much time a week You you need to invest to make this work (considering the criticism from the ‘time-crunched cyclist’ approach); (2) Would adding 1 higher intensity workout negate the effects of this approach?; (3) Do your runs/rides have to be long to make it work, or can it be done with mainly 1 hour rides (and 1 weekly long ride) too?; (4) Can this be combined with strength training in the gym, or does that negate the effects? Tnx!!
1. no set time. I'd say run at least 3 to 4 times a week will help. 2. I'd limit high intensity workouts during base building. 3. 1 hour runs and runs or longer is fine. 4. Yes, don't overdo it in the gym
Hi thanks for the nice info that you are sharing ) , i have a question : What is your opinion on the running schedule from december to June and preparing for Triathlon competition standart and spring distances ? I am now since 3 weeks also working on low pace and mid 155 heart rate it is not easy but it feels great tho/ I am planning to do that i hope no injuries and stuff and then beginning of March to start adding fartlek and tempo runs .... what you think ? Aiming is to have strong running after 1500 swim and 40 bike standart and 750 and 20 bike spring , thanks and good luck !
Hi there, glad of the video to help me understand more about this type of training. Have recently purchased a book with training methods and work outs to help run 50k. i am fairly new to longer distance running so trying to run these distances and within this heart rate zone is going to take ages. I have days in my training plan where i take it easy and some that are stead. Can i run the easy runs with this type of heart rate training and the more steady runs normal, or will this have no benifit at all. I also do kickboxing and my workouts are quite intense. Can i benefit from this type of heart rate training or will it be non productive.
During base building period of about 3 months, I'd minimize your runs and workouts at higher HR. After that 1 to 2 higher HR workouts can be a great additions
Hi Floris, I did this maaf since Jan 2021, the result is excellent, heart rate going slow and my pace keeping up from around 10 to 8, my goal is to pace 4, the question is: do you think this maf method can help me to catch this goal..? Any suggestions from you.tq Floris
Hi a bit of an older video but loved it. Quick question. My usual pace a few years ago when I was running 3-4x a week casually was about 9 minute per mile. I started maffetone last week and the pace is almost double and mostly walking or it shoots wat over MAF. Sometimes I have to walk the entire way just to stay under the threshold. My MAF is 145-150. Any suggestions? I basically am not even running at this point with the pace haha!
Hi Floris, I have performed two VO2 Max tests where Lactate was measure. My max aerobic HR does match quite nicely with the 180 formula. I have two questions, at the beginning of the video (2:20) you mention that the max aerobic HR is where 50% of the energy used is fat and 50% is from glucose. Is this the official definition? From my two VO2 Max lab tests my 50/50 split is at a HR MUCH lower than my max aerobic HR. Second, any suggestions of what to do in hot and humid climates? I live in Florida and trying to keep my HR down is near impossible due to just trying to keep cool. I'm always torn between just keeping to the same pace as at the beginning of the run(as my HR steadily climbs) or just basically slow way down and almost walk. It does not take much to shot past the max aerobic HR in Florida.
Hello. Any advice for a recent (July 21’) heart transplant recipient? Cardiac specialists have approved a 5k for this spring. Vagus nerve to heart is gone so pulse regulated by hormones only. Resting pulse is 105 and so far I’ve gotten my jogging pulse up to 155. I’m very comfortable in the low to mid 140s. Extended warmup necessary to flood system with hormones. Pulse typically reflects what I was doing 4 minutes ago, not my current pace so if I transition too quickly to a faster pace heart won’t keep up. Interesting stuff!
This makes so much sense to me, but I'm 63 years old, so my MAHR is 117. (I have seasonal allergies, so my MAHR might even be 112!) Even though I'm a Boston alum and run regularly, my hr gets to 117 at a brisk walk. If I even trot, I'm up in the mid 120s. Suggestions?
Great summary. I've watched all your Maffetone interviews but its still nice to hear the full summary. I had started adding tempo and speed work to my running schedule a few weeka ago but decided to end it all and go back to all easy zone 2 running until I get my easy miles under 10 min. I've decided to do a half marathon in May 2023.
what sold for me is you are able to talk considerably smoothly and normal while running all the time! I've been training for this method for a couple months now and I'm happy to say I do see some improvements over my speed, so thank you for sharing and the inspiration!
Do you do this everyday?
My 25-year-old daughter uses this technique as a triathlete - she did her first full tri last weekend in western Australia and came off the marathon looking fresh, unstrained, laughing with plenty left - most of her prep - she says - is Maffetone based. I'm 53, so I just bought a heart monitor...I'm sold...
At 61 just had a mitral valve repair and always have been an exercise nut.The surgeon said I have the body of a 40 year old athlete. I have always worked at to high a heart rate level according to your video so am so pleased to hear this theory and will be switching to it from now on.
This was exactly what I needed to see today. Time to slow down and base build. Thanks!
Sophie Kristiansen so stoked to hear that and yes, enjoy your base building! Cheers
I'm on my 7th day of zone 2 training. Already seeing a difference. So much easier on the body as well. Game changer, can run for longer without risking too much. Your explanation just sealed the deal for me, thank you!
zone 2 heart rate isnt maffetone method. maffetone method is heart rate zone 3.
@@maisetas definitely not lol
I have met Phil Maffetone and talked to him about exercise and training. I am a mid-pack runner, always have been, and always will be. When I started running consistently seven years ago (at age 41) I spoke with Phil and read his Big Yellow Book. What worked for me is that he stressed the importance of slowing down, keeping stress low, and building up slowly and surely. Because of this approach I was able to make running a habit that I now love. It worked for me.
...and as a mid-pack runner who is 6'-1" and 185 lbs. (my healthy weight, not a skinny dude) it is important to realize one's limitations, especially when it comes to speed. The media/internet/magazines all focus on the best elite runners and their times. I am not this and you are probably not either, and that's okay. We all are born with predisposed level of athletic ability. I will never run a sub-3 marathon, or even a sub 3:30. I just won't, and that's okay. Run within yourself, pay no attention to the media/press who write articles on the best of the best, and just celebrate the act of running itself. That is enough to be stoked about.
I read Born to Run, which led me to reading Eat and Run, which led me to reading North, which led me to reading Natural Born Heroes, which led me to learning about Phil Maffetone, which led me to Googling his name and finding your interview with him and therefore your channel...
I've been running for six years and, for a while now, I have been feeling like I've plateaud with my current training. I've never used the 180 formula, but I'd read a lot about how running slower was better, etc. I just always worried that I'd go backwards, but I have finally decided to start using the Maffetone method and this video is very reassuring.
Granted, it's a year old and you probably won't read this, but anyway, thanks!
Just read it, thanks for sharing. The Maffetone method of slowing down to speed up might sound backwards, but I strongly believe many people train at a HR that's too high for them. Slowing down has worked very well for me and many others to become a stronger, healthier and faster athlete and I'm confidence the same can happen for you. Patience and consistency in training is key. Have fun out there! Cheers
Thanks!
Hi. Are you still doing this method? How'd it work out for you???
This video couldn't be more helpful! Im starting to run and recently got my HR levels checked at a lab and was indicated to run below my anaerobic threshold so I could improve my base.
So glad to find your channel. I have been running for 1 year and want to move up to half and full marathon. Just started the MAF method for the last week. I have had to walk any inclines to not go above my max of 143 and its feeling so slow some of the time, but I will be patient. What I have noticed the most is that i am more aware of my body, cadence, form and breathing. Also I now appreciate just how a slight change in elevation or road surface, wind ect. makes to your heart rate. Before MAF i simply didn't really think of this and just looked at my pace and so it was so easy to elevate your heart rate and fall outside the target zone. Looking forward to easy runs taking in the scenery and then the gains in speed. It really makes a lot of sense. Great videos, thanks Floris
So, Daz, two years down the line.. did you stick with it and what were the results?
@@miwamack523 Wow was this really 2 years ago! I'd say def a success Miwa. Maf helps you realise what easy pace really is, and i really improved my endurance. Is it any different to zone 2 running, not really, but when you ignore pace, and home into heart rate, you really understand all the differnt variables thay effect heart rate and how to keep in zone 2. I now only wear a HR monitor when i want to do a specific MAF run or threshold workout, the rest of the time i run by feel. But i would recomend it to anyone, especially if you are new to running as it def stops you running too fast. It is slow at first as you have to walk a lot, but that soon passes and before you know it you wont need to walk. Def an improved runner now with around 6 minutes knocked off my HM time and down in the 18s for a 5K. Alot of that is down to actual easy running and building the base. You can then throw the faster stuff into the mix like your thershold and repeats. So yes a success id say. But if you are going to give it a shot, must get a HR chest strap as the watches are simply not accurate. Good luck!
After how many weeks you start to see the results?
Excellent! You answered some questions I havent been able to find on any other channel.
Zone 2 training has changed my world!
Why?
One of the best explanations I've watched for this - thank you!
HI Floris... goodness this is a challenge , 73 years old, ran many marathons for the last 12 months injured ,knees etc. back running now easy does it but at 105 heart rate just walking ...me thinks I'll be 80 before I get where I want to be!, I live in Australia , Gold Coast.. hit me with the magic bullet that prevents hyper frustration at that pace, great videos Floris.
I'm very sceptical of the maffetone approach. I tried training religiously in HR zones and took all the joy out of running. I now run by Jack Daniels principles and enjoy running more and see better results. I now believe in running on feel and being in touch with your body, not obsessing over your HR. If the fastest marathoners in the world used this approach I might be tempted.
Frank Shorter? Don’t know if he used HR approach but he’s a pretty big proponent of slower runs for like 80-90% of his training.
Thank you for this. At first my slow pace disappoints me, because i had to run at the aerobic zone, but with your detailed explanation im motivated to be more patient with the process.
Thank you for this. I’ve been doing MAF/Zone 2 training for 16 weeks and feel I’ve started plateauing and this gave me a good insight into what I can do to keep making progress. Thank you!
80/20 - 80% easy MAF runs, 20% tempo/speed work - the speed work will help your body make adaptations like biomechanical efficiency and mitochondrial count to help that speed come up. Pure MAF training is limited and some speed work is needed to progress
@@nichole2757 Please ,give me an example of interval training...let's say 8× 400m.whats the workpace (how you calculate it) - and how much rest between??
thanks
MAF heart rate is more or less upper z2 training, it's training at your AeT (aerobic endurance threshold) and it's a brilliant way to train for better fat utilisation and reduced cardiac drift.
Just ran my first MAF workout. Man, that was slow! Just hit 40, and it's been too long before I've been able to stick with a program without getting injured. Hoping this will help!
Hey man.
So yesterday I set out for a 10km trail run using this method. Uphill I was limited to walking and sometimes I even had stop running to walk for 30 seconds to get my heart rate back down. It was so much easier than usual. I did this very same route almost 2 weeks ago before trying out this method, and I ended up with pains everywhere and had to sit out for about 5 days. Today however, I feel like I could run the same route. Obviously it's early days and I need to keep at it, but considering I usually get injured when I start running again and today I feel fine, I think it's due to MAF. I kept analysing my body to make sure everything was ok, and had the time to think without gasping for air... and actually my time was even better than the first time I did this course, I guess I was just more balanced overall instead of FAST/SLOW, etc, it was steady all the way.
Thanks man and cheers for all your work !
By far the best and simplest way explaining the method!
Thanks, this I feel is important, especially for my age (61) to stay fit and safe.
I’ve learnt so much from Dr Phil Maffetone and you Floris! All the content is much appreciated so, thank you! Life changing stuff for me and for many I’m sure.
That means a lot to me Stevo, thank you for your comment. Wishing you all the best on your running journey. Cheers
Brilliant video. Really appreciate the science behind the strategy
Thank you very much. I will be implementing this basic HR training in my training plans. I especially love that you pick the trails to do this as I'm doing more trail running than roads of late.
Thanks so much for the upload! I've really enjoyed your videos and your running document. They have been helping me tame my ego as i train for my second marathon and continue in my running career.
Jonny Khammanivong glad to hear that! Keeping your ego in check and being patient is something not many people talk about but its one of the main reasons why many runners can't stick with this training method. We started a closed Facebook group named Extramilest, many runners with similar experiences. You might enjoy the conversations there as well. Cheers!
I did a block of training similar to this and it was probably the best training I ever did. I calculated my zones bases off of percentage of heart rate reserve (max - resting HR) not he Maffetone way. But ost of my running was done at the Maffetone HR. I was already running solidly for a year going into this so was very fit. Plan was 3 X1 h recovery runs per week at Maff rate, then two 90 min runs per week at 'steady', which would have been a zone above Maffetone but below marathon race HR followed by a 2 h long run at the weekend, mostly Maff, picking it up at the end to steady for a couple miles depending on feel. After a 6 weeks of this I substituted one of the steady sessions for a 1 h session at marathon race effort. Note that I included strides at the end of 2 recovery runs to keep the foot speed up.
At the end of 3 months I was running about 60-70 miles per week, finishing the marathon effort runs and fast finish long runs (maybe few miles at marathon effort) with a big smile on my face and more left in the tank if I needed it. Really enjoying my running - best feeling ever. I wasas using this as a base block to go into 10K training and I distinctly remember my last long run of that block. Ran 18 miles at Maff-steady effort with an average HR in the high Maff range and a very fast pace for me at the time. The training totally worked. Then I started 10K trainign and I got injured after 2 months and didn't do my race!
Anyway, flash forward 5 years, after many more injuries and punctuated training I'm now back to HR training to get me back to running consistently. It is the only reason I've been able to put in two solid unbroken months and loving it so far. There have been more than a few runs where I felt great and like I wanted to go run fast but I stuck to the HR plan. I am quite sure if I'd ran fast then I would have become injured like I had been doing for the last few years. HR training is great for keeping your effort at a level that your body can cope with and over time, it allows your body to gradually strengthen and get faster. Consistency is the most important thing in running - not speed. Try it for yourself!
Incredible video with all of the details needed. Thank you, I am going to try this method for cycling. I have mostly been doing high volume intervals and hard road cycling with friends... Resulting in injuries.
Aerobic training works very well for cycling as well, hope you recover well from your injuries. Have fun with your training and glad you enjoyed the video. Thanks!
Thanks for motivating and inspiring. Keep up wonderful work of keeping thousands on right track.
Great video again Floris and such a nice trail!
Kim Jakobsson I love that trail, it's near our family's home, always so green out there in Seattle! Thank you!
A) you’re in amazing shape and B) you described me to a tee at the 10:20 mark. I just started doing a combination of fat burn zone/aerobic zone training. Your 180-age formula was a first for me. Thanks!!
Happy to hear that. Have fun with your training!
Ran a Half Marathon yesterday on heart rate only for first time. Ran at threshold however and not aerobic. Will try running training session as explained in aerobic state to TRAIN for Ultra middle of next year. Thanks for great info.
This way a very informative and useful video. Thank you very much for taking the time and effort to share your experiences with us. I have learnt from you. ☺️
Thank you for your videos, I greatly appreciate it. I have been running for roughly two years and have made some great progress in my fitness. Now that I am eyeballing marathons, these videos and your website have been a great resource. Cheers!
Great video and the location its stunning,, i am going to do my first marathon in Berlin sep 2020 so i going to give a look at your training program :)
Floris, thanks for all these great videos on heart training. I started using the endomondo app 3 or 4 years ago and found that the app always tried to slow me down. When I finally followed the plan that it made for me I ran 26kms in the Wings for life world run. Is not much, but it was form. Since then I had followed it and find that the algorithmhas to be very similar to what Dr Phil and you talked in 2015 and in this video. Amazing recommendation. Thanks!!
WIngs for life looks like a really fun event. I've looked at it a few times but never ran it. Glad to hear you're enjoying my videos, thanks for letting me know. Keep up the good work on your runs and have fun out there!
Very helpful information! I learned a lot. Guess I should slow down, and I will. Boston Marathon is my dream. Thanks Floris, great video!
I'll commit to this properly next winter when the ice on the roads makes any type of normal running dangerous. By the time the ice goes away, I should be able to do this at a decent pace that doesn't feel uncomfortably slow.
Great summary! I only recently discovered your channel through your 17000 mile video and I've really enjoyed getting into MAF training. I had my first MAF run this morning as a beginner and I'm super glad I discoverd this at the beginning of my journey at age 33.
Ga zo door makker, mooi om te zien hoe goed je kanaal het doet!
Toffe omgeving zeg daar... Erg informatief Floris , thx!
iRunDutchie I love running in the Seattle area, many nice trails out there. Glad you liked it video, thanks! 🙏
km conversions are super useful!
Hi Floris, Thank you for sharing this. I am 64 year old and so using the formula that gives Me a maximum training heart rate of 116 and a lower limit of 106. I have only been running about 3 months and the first 2 months were fine. then I pulled a calf muscle then hamstring on the same leg. I started off Chi running and I land on My forefoot and wear sandals to run in. I would run barefoot but glass and grit on the paths makes this impossible and I find the sandals more comfortable than Trainers.I have just started the Maffetone method a week ago and with such a low heart rate its nearly impossible to run. I find I am having to walk quite a lot when My monitor tells Me My rate is to high. Its takes Me a good 45 minutes to complete 5K. I have had 2 lots f Cancer, prostate in 2004 and stage 2 Melanoma in 2009. Both these are OK at the moment and I don't take any medicines. Not had a cold since I started running. I want to stick at this but its hard to slow yourself down with such a low heart rate My resting heart rate has been as low as 51. and blood pressure 120/80 at rest. I follow a plant based diet because of the Cancers. I think I need to just keep going and give this a chance to work.
Regards Paul.
The formula might not be on it's best at your age, it's just too simple to cover all age groups. Better to take lactate test to find your real aerobic hr and then keep doing the easy runs accordingly or do some harder walking with ski sticks instead, to save your legs and joints.
@@user-rl3ef4ju9k Thanks for your reply. I ran a 7k this morning before breakfast and My heart rate did not spike until I got to 1k.It seemed a little easier to keep it down and I ran a quicker time by 90 seconds. The run included some walking to keep the heart below max once it did spike. My average heart beat has been two beats below max but today it was three beats below max and a quicker time. when I run, I can hold a full conversation with someone while running at this heart rate. Also, I did not run on a full stomach !
Thanks for such intuitive video, your explanation is very good and encouraging, I will sure be using this method to develop myself thanks.
Wonderful!
Thank you for the video. I am just coming back from a injury after 3 months and am trying the MAF method. My walking is faster than my jogging to stay at/under max HR of 128. Very frustrating but I am going to stick it out!
I'm thinking this is a formula for a younger man. I'm 61 and recently retired from bike racing. But this formula would have me doing my training below a brisk walk. My threshold heart rate is about 172. The 180 formula keeps me in the traditional Zone 1! I'm not dead yet!
great video and camerawork! really makes me wanna get out in the trail!
Awesome! Thank you!
Floris...I am finding on long runs that I am experiencing cardiac drift. My pace needs to slow even further due to several possible factors (heat- I live in Florida, hydration, nutrition, etc.). Anyway, do you slow your pace to stay within the recommended zone or let it drift up keeping the same pace from the start (which was inside the zone)? Thank you! Love your videos...especially your 100 mile run!! Mind blowing and very inspirational!
Yup, you need to stick to the heart rate, not the pace. Hopefully you've worked that out now as you posted this a year ago....ha! Happy training!
I've just seen your video. Have to say I thought it was great, on a number of levels. Very well explained, and very interesting. I'm now extremely keen to start to implement this. My only concern is that at a slower speed for some reason I can get problems with my knees when I don't use my natural gait/pace. But I will work around that somehow. I did a slow, 10k run with my sister last year, so I didn't leave her behind, and a couple of days later I had a knee issue that stopped me from training for months.
Yep. I have to watch my left Achilles when running slower. I find concentrating on form and thinking about light feet is good. You need to avoid the plod.
Try and keep your cadence up, reduce your stride so you’re taking small light steps rather than hanging in the air and landing heavily and slowly.
@@mattmecham That's what caused the issue, unfortunately. The shorter strides.
Thank you for the great explanation.
Glad it was helpful!
Thank you Floris,
Once I get my number then how often and how long do I train? For some reason I cannot find this info even on Phil’s website. Also I believe that there is supposed to be some warm up and cool down as well.
I'm a 65 year old with some heart blockages and all that comes with an athletic heart. I'm on 40mg of generic Crestor. I think that has me at a heart rate of like 115. Not sure I can even walk that slow to get that heart rate. I'm training now to try and BQ for marathon #5. My last long run was a bit over 21 miles at a 9:44. It felt great and I recovered well. I need about a 9:10 pace to be at 4 hours to play it safe to get in. My cardiologist says I have exercise hypertension and wants me under 140 on my heart rate. I noticed on my track warm up I was doing over 11 minute miles and I went up to 180 and average over 150 and yet did 6X800 and ranged between 130-155 max. depending on pace which ranged from a 7:30 to 8 minute pace.
I think your term bonking may have a different meaning than mine in the UK :o) interesting video as always , quick question does a low resting pulse rate make any difference to the training heart rate ? thanks .
Should also mention that in addition to fat adaptation, running at this effort also trains your slow twitch muscle fibers and makes them faster so that when you do go running at a faster pace, your slow twitch fibers are contributing more to your overall effort. Also a big reason your pace gradually increases over time at the same HR.
Very helpful video. What camera are you using to record? Very smooth!
Thank you for sharing this information!
Leave your ego at the door. Got it Floris. Great video😊
In last 2 weeks I have seen few dozen of videos on interval training and Lactate threshold, and VO2 max and many things were clear, but I never understood how can I can only bike for 34-38 miles and totally burn out, where some of my other friends can ride century and one of my friends complete Seattle - Portland 284 miles bike ride. Finally after I watched your video I understood Glucose breakdown process for energy at higher ends and fat burning at lower ends.
Great, glad things are starting to click for you!
Floris Gierman question for you. I seen another video where cyclist said that when we rode it’s important to build the base by exercising in zone 2 and not go over to zone 3. My question is what happens if cyclist stays with zone 2 but ones a while goes to HR zones 3 and 4. Will that confuse body and it’ll get out of fit burning mode (like in kitosis diet) ??
this is great information thank you
Nothing like forest trails! Best place for running apart from hills 👌
100%!!
I need to stay between 125-135 so I'm having to walk 90% of my run (15:30 min/mile). I run for all of 15 seconds then have to walk for a minute or more just to get it back down. Very frustrating because my gait is all messed up with this shuffle run and walk. My feet are barely getting off the ground.
CMAG3838 I have the same problem...
This was a year ago, did you keep it up and did you see any improvement.
are you light? what is your BMI, nutrition is key, throw in some fasting.....get yourself light, must be at least 23.0 BMI, max, lower better, or forget it.....lighter, Vo2Max goes way up
I was the same. Jog/walk/Jog/walk. Had to stop on hills sometimes.
Stuck with it. Been doing it 2 years and now running hilly 6 mile routes (1000ft elevation) at 8 min miles and flat 6 mile routes at 7 min miles. 2 hours at max aerobic is 25km distance.
It works. Just stick to it. Also lost about 2 stone and now at 11.5 stone. I get the frustration but it does work. Check the ego and keep going. It will get quicker.
Scipio Afrikanus that’s amazing
been trying the low heart rate training , man its so frustrating slowing my pace so i can match the heart rate monitor, hope it gets easier.
Great video ! had a question about the max heart rate ... is it absolute max, or just slow down until it drops back down under my max?
So far I’m loving this method, it’s actually great if your a couch potato just starting to run. It has kept things enjoyable , pain free and simple.
Regardless of the haters I have seen my pace improve and my heart rate stay the same consistently every MAF Test to date. I also saw a huge decrease in splits my mile pace over consecutive miles is down to about a 10 second drop per mile compared to when I started and I was losing 30 seconds or more per additional mile.
I can’t think of an easier way to start running I wish the military had used this method!
I have just got a hrm, and I tried to stay in the heart rate zone you said, but I had to walk alot because my heart rate would climb fast then drop fast too. Is this normal?
Yes this is normal. Many athletes who are aerobically unfit or those who are getting started with running experience this. Consistency in training and patience are key. Over time you'll be walking less and running more
@@FlorisGierman thank you so much for the reply
Hi Floris. Very informative video.What pace is this you are running on the video?
I did this for 12 weeks and it had no effect. I trained about 10-12 h a week always in zone 2, this is about 15 heart beats below my aerobic threshold and at the end of those 12 weeks the improvements were imperceptible. Did I do it wrong? Should I keep going? Could you specify the types of workouts you were doing and for how long?? Thanks!
Hi Floris! Thanks for all the video's and the free PDF! inspired by you I started training according to the MAF philosophy, I just have one question however: On his site Dr.Maffetone has a MAF mile to 5k pace correlation chart. However people online tend to disagree whether the MAF mile in this chart is the average pace of a MAF test, or the first mile of the test. Do you happen to know which of the two is correct?
Great video thanks! What would you recommend would be a desirable aerobic training schedule per week?
Hi Floris, I've just subscribed your channel. I've downloaded your e-book and I enjoyed it a lot. I'm a kinda beginner in the running world and after reading your e-book I'm convinced to start HT monitor trainning. However, I have a doubt about the efficiency of the method IF I practice crossfit as well, is it gonna work? or should I stop practicing crossfit during the first 3 or 4 months? Thanks
Happy to hear that Charles, cross fit is high intensity. The objective of the aerobic basebuilding phase is to limit the stress on your body by training only at low HR for a period of 3 months period. Combining different training methods is going to be counter-productive so I'd suggest cutting it out for a while to get the best results.
Also your lactate blood tests. How close were the results to your MAF. Thanks
Nice video Floris very informative. I have a question. I have just started using the MAF method for IM in October. When I'm cycling I do my best to keep my HR rate at 136-141bpm which is my MAF zone, but during my rides there are lots of hills and my heart rate does elevate past this into 150's - 160's I'm going as slow as I possibly can and in the easiest gear ratio possible. is it ok to be dipping into the higher heart rates as long as the majority of my workout is in the MAF zone. Thanks for taking time to answer. Have a great day.
I'm wondering about this as well😀. Did you find an answer to this somewhere else?
Hi. Thanks for filming - making a very useful video.
I am on medication for high blood pressure. How much BPM I need to reduce following 180 formula?
Thanks
Hey great video!!! I have a question: Do you have any plan to use Maf Method? Or it's only run at heart rate zone every day? I would be really thankful.
Sorry for my english
I am 1 year out from my next big marathon having just completed my 1st with a time of 3:28. I would love to smash 3.00 next year!
Maybe a little too ambitious!?
I used the Runcoach app last year and it worked quite well for me. This had a very varied schedule of runs including
One long run at easy pace,
A shorter easy run.
A tempo session,
A Threshold session,
These included some interval training and off days were cross training with one day completely off.
So what i took from Floris here is that I should now focus on base building for the next 3 to 6 months. Do you guys include any speed sessions /tempo /threshold etc when you are this far out?
I am currently figuring my strategy for the next 12 months so would be interested to hear what you folks do and how it has worked for you.
Loving these videos, Floris. Question though. What do you think of running quick strides (just 3 or 4) at the end of most of these easy slow runs. Do you think the added stress and raised heart rate would damage the gains from these aerobic runs and offset the purported benefits of strides (speed, form, conditioning, injury prevention, ROM etc).
mug7703 so stoked to hear that! Adding a few short strides at the end of some runs should be fine, as long as its very short 5-10 seconds and your HR stays aerobic.
I'd only do these when you're properly warmed up. Also many runners have weak muscles, ligaments etc. I'd recommend not do any speedwork until after several months of aerobic training and you've gained enough strength.
Occasionally when I want to add some speedwork without going anaerobic, is slowly jog or walk up a steep hill and run faster short sprints down. Once you're aerobically well developed, you should be able to run very fast down hills without going anaerobic.
Don't overdo the sprints, there is a time and place for everything. The base building is meant for that, many low HR runs. After several months you can start adding some speedwork, under the right circumstances as described in this video. Hope that helps answer your questions. Cheers!
That answers the question wonderfully. I'll take heed of your advice. I've currently been running for about 2 years but only 1 year more seriously...just did my first proper event which was a 19:34 5km. :)
Do you train mostly on trails? I was amazed to see your 100 mile run video which looked mostly on roads. How do you take that kind of beating?
All runs are aerobic except for all out sprints, if you don't understand sports science you shouldn't be giving out advice.
Mug the greatest coaches in the world, ones who have coached elites to medals in the Olympics and top marathons in the world all suggest strides. Only Dr Phil and his Pseudo science tells you speed is bad. That is why Dr Phil only has one success story that you hear about and that guy was already an elite stuck in a slump. None of this training is backed by actual science. Read about Dr Lydiard, he suggested slow base building, periodical training and speed to make an all around runner.
McGuck My videos are for runners looking to improve their running, health and overall happiness, I'm not aiming to educate elites.
I have a lot of respect for many of the different coaches and their training approaches, no mugging at all here. In some of my other videos I've mentioned specifically: "there are many different training methods to prepare you to run a fast marathon. A few popular ones are Jack Daniels Plan A, Pfitzinger, Galloway, Higdon or Hanson. Each training approach and plan has unique aspects, differentiating between the length of the plan, starting milage, ramp up, rest, days/week, longest run, intensity, etc.
These training plans work for many to accomplish their goals, but many runners fail using these programs as well. They feel the programs are too hard, they get injured, or the schedule just does not work for them."
There is a time for strides, however a lot of runners get injured, often the result of (too much/too fast) speedwork. Don't take only my word for it, I have received hundreds of comments and messages about this.
Mark Allen won numerous races and world championships and he credits it partly to Dr. Phil Maffetone's low HR base building approach.
There is no size fits all for any training approach. I have had great experiences with it and there are thousands of other success stories about the MAF approach of training and racing.
this was probably the biggest influencer (heart rate monitor use) for me to enjoy and continue running....
Hi Floris.... I ran 3 ultra last year so my pace has dropped and I'm also in another task of running daily.... currently on day #802... but I have been running daily the 180 - age.... 130 pace
Not easy to drop that far back.... but can I ask did you start running every day MAF pace or tempo pace thrown in.... what do you advise....
Im easy going and have no races on until October so plenty of time on my hands
(Great video and explanation on the Maffetone 180 training
Would you still do strength training??
Hi Floris, thanks for the great tips! Iv an a Marathon runner. I have tried Max Aerobic HR training. While it works on short runs, during long runs of 13-20 miles Heart rate drift is a major factor which increases the heart rate over the period of the run. Would you recommend sticking to the Maf heart rate regardless?
yes, do more often shorter runs. over time your aerobic pace will drop off less on the longer runs too.
Hi Floris. I like and use Maffetones principles and they make good sense but what I have not understood yet, is how to race. What heart rate applies for what distance? I guess the longer the distance the closer to my MAF, right? My MAF is 137. At that rate I currently running roughly 5:20min/km. for say 10km. But I know that I can do the same distance with 4:20min/km all-out in a race. Needless to say that the heart rate is going to be far beyond 137 (maybe 160 in average). And clearly, in a 100km I would stick to the MAF or lower.
Do the Maffetone principles only apply for training and the results are going to be seen in all-out contests? i.e. my current 4:20min/km will improve maybe by only 5-10 sec./km but the pulse and hence the intensity is going to be much lower and closer to MAF (maybe 145), if I train correctly?
Alternatively, do you advise that I should be patient and train at MAF as much as possible and wait until my min./km drop to the level where I want to compete?
I am confused.
Btw: thanks for sharing your video input.
Great video, thank you! Question - my MAF HR is currently 134 max, but I’m struggling to run for more than a few metres at a time before I need to come back to a walk (and sometimes I’m in the 140s even in walk, particularly if going up an incline). Should I just continue my run/walk/run/walk like this? I don’t think I can run any slower, without turning it into a formless, sloppy shuffle! 😂 Many thanks!
To keep running in zone-2 is very difficult for me because my HR is raising up to zone-3 easily. Is it acceptable walking in zone-2?
Hello Floris.
You have been discussing the gradual increase of pace at your heart rate zone over time, but I am curious what kind of distances you are running these paces at? As you became able to run farther, how did you add mileage, and at what rate per month/year/etc?
Michael Edwards great questions! When starting out with MAF training, most athletes have to slow down significantly so at the beginning it's makes more sense to look at the time you're running at MAF pace, vs looking at the total miles you run. Once your MAF pace drops to a pace that's faster, your monthly MAF differences are smaller and that's when I start looking at total mileage vs time.
There are a few guidelines that I follow when building up my training volume. Typically I increase week over week by a maximum of 10% for 3 weeks in a row, then every 4th week a step back week of about 30% less volume.
Depending on your race goal and available time to train, I'd work slowly over several months up towards your peak training miles. For a sub 3 marathon, I'd train at least 50 to 60 miles a week, if you have the time and energy, you can even go higher than this. Higher aerobic miles will improve your aerobic development faster.
I run anywhere from a few miles aerobic to my long runs of 20 miles. Typically I don't go over 2 to 2.5 hours in total running time at once. I wrote a 30 page PDF with much more info about training fundamentals, called "How to Run a Sub 3 Hour Marathon, Boston Qualifier or Marathon PR". This can be downloaded via this link www.extramilest.com Hope that helps! If you have any other questions, let me know! Cheers
The 30 page PDF is brilliant I have to say. I hope more material is on the way at some point. :)
Thanks for the info.
I have been using Hansons method, and it got me to the 2016 Boston Marathon. But I am 49, and I think this approach might be a smarter method for my older body. It is interesting, that if you look at most of the credible training programs out there, the common element that gets preached is the value of slower-paced runs. There really is no such thing as "Junk miles".
Exactly. Running is a skill...does someone really think they won't get better at a skill by practising it more.
Just subbed...do you have any recommendations in 2020 for heart rate monitors/fitness trackers? The best product at the best value to ensure we're running at our target heart rate and will alert us if we need to speed up or slow down? Thanks for your videos!
Many great options out there. Personally I run with a COROS APEX watch and Garmin HR Run or Garmin HR Tri chest strap.
Great video! I found it very informative. When using this method, what volumes are you approximately looking at? I've switched to low HR training (currently trying MAF) as my normal training wasn't paying off and actually seemed to rather decline my progress. I have just switched 3 weeks ago and I'm currently doing 3 x 9km per week. Too little or could be fine?
Too many variables involved to answer that correctly. That being said there is a pretty strong correlation between increasing your training volume the right way, for what your body can handle gradually and improving aerobically. 27km a week is too much for some, enough for others and not enough for others. I'd experiment with gradually increasing and also being patient and consistent
@@FlorisGierman Thank you for the reply! Totally understand! Just wanted to check that this method didn't require you to have much longer sessions or volume.
Great vid. Thanks bud 🤙
I need to walk frequently to stay in the zone, it's almost like I'm not running at all🤔
Interesting video, tnx! I have been considering using an approach like this for my training, which will be mostly cycling and some running if old injuries allow me to. I have a few questions: (1) How much time a week You you need to invest to make this work (considering the criticism from the ‘time-crunched cyclist’ approach); (2) Would adding 1 higher intensity workout negate the effects of this approach?; (3) Do your runs/rides have to be long to make it work, or can it be done with mainly 1 hour rides (and 1 weekly long ride) too?; (4) Can this be combined with strength training in the gym, or does that negate the effects? Tnx!!
1. no set time. I'd say run at least 3 to 4 times a week will help. 2. I'd limit high intensity workouts during base building. 3. 1 hour runs and runs or longer is fine. 4. Yes, don't overdo it in the gym
Hi thanks for the nice info that you are sharing ) , i have a question : What is your opinion on the running schedule from december to June and preparing for Triathlon competition standart and spring distances ? I am now since 3 weeks also working on low pace and mid 155 heart rate it is not easy but it feels great tho/ I am planning to do that i hope no injuries and stuff and then beginning of March to start adding fartlek and tempo runs .... what you think ? Aiming is to have strong running after 1500 swim and 40 bike standart and 750 and 20 bike spring , thanks and good luck !
That’s why I run alone, or only with my wife. No friends, no stupid questions about speed etc
haha, whatever works best for you!
Hi there, glad of the video to help me understand more about this type of training. Have recently purchased a book with training methods and work outs to help run 50k. i am fairly new to longer distance running so trying to run these distances and within this heart rate zone is going to take ages. I have days in my training plan where i take it easy and some that are stead. Can i run the easy runs with this type of heart rate training and the more steady runs normal, or will this have no benifit at all. I also do kickboxing and my workouts are quite intense. Can i benefit from this type of heart rate training or will it be non productive.
During base building period of about 3 months, I'd minimize your runs and workouts at higher HR. After that 1 to 2 higher HR workouts can be a great additions
Thanks for the reply hopefully this will help.
Hi Floris, I did this maaf since Jan 2021, the result is excellent, heart rate going slow and my pace keeping up from around 10 to 8, my goal is to pace 4, the question is: do you think this maf method can help me to catch this goal..? Any suggestions from you.tq Floris
Hi a bit of an older video but loved it. Quick question. My usual pace a few years ago when I was running 3-4x a week casually was about 9 minute per mile. I started maffetone last week and the pace is almost double and mostly walking or it shoots wat over MAF. Sometimes I have to walk the entire way just to stay under the threshold. My MAF is 145-150. Any suggestions? I basically am not even running at this point with the pace haha!
Hi Floris, I have performed two VO2 Max tests where Lactate was measure. My max aerobic HR does match quite nicely with the 180 formula. I have two questions, at the beginning of the video (2:20) you mention that the max aerobic HR is where 50% of the energy used is fat and 50% is from glucose. Is this the official definition? From my two VO2 Max lab tests my 50/50 split is at a HR MUCH lower than my max aerobic HR. Second, any suggestions of what to do in hot and humid climates? I live in Florida and trying to keep my HR down is near impossible due to just trying to keep cool. I'm always torn between just keeping to the same pace as at the beginning of the run(as my HR steadily climbs) or just basically slow way down and almost walk. It does not take much to shot past the max aerobic HR in Florida.
Hi Floris - I'm curious, for your marathon did you run at your aerobic pace? Or do you increase your HR max and push harder on race day?
You said you'd link to Dr. Maffetone's website, "he's written a really good article about this" 4:28
Hi Frank, it was linked in my blog post. See also here: philmaffetone.com/180-formula/ Cheers
Hello. Any advice for a recent (July 21’) heart transplant recipient? Cardiac specialists have approved a 5k for this spring. Vagus nerve to heart is gone so pulse regulated by hormones only. Resting pulse is 105 and so far I’ve gotten my jogging pulse up to 155. I’m very comfortable in the low to mid 140s. Extended warmup necessary to flood system with hormones. Pulse typically reflects what I was doing 4 minutes ago, not my current pace so if I transition too quickly to a faster pace heart won’t keep up. Interesting stuff!
How fast do you run your intervals? Is there any guideline on how to do intervals with Dr. Phil´s method?
Thank you.
What about just training in a fasted state, that'll make sure you burn fat because your glycogen would be pretty depleted by around 16hrs
This makes so much sense to me, but I'm 63 years old, so my MAHR is 117. (I have seasonal allergies, so my MAHR might even be 112!) Even though I'm a Boston alum and run regularly, my hr gets to 117 at a brisk walk. If I even trot, I'm up in the mid 120s. Suggestions?