Maffetone Low HR Training After 500 Miles

I've been training for my next marathon with low heart rate training, using the Maffatone approach of running 100% of my miles at a heart rate of 145bpm or less. Does this approach work? Does it even make sense? What about speed work? Do we care if there aren't any elites out there that use this method?
In today's video, I run my first MAF test (with some peculiar results) and discuss what I think of maffetone so far, what I'm going to be doing between now and Houston (in just 6 weeks), and what I expect to see on race day.
Thanks for watching! Leave a comment to let me know you stopped by!
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[@MrJermson]

How can anyone not like this man? I thoroughly enjoy all his videos. His struggles and confessions are so palpable to a working man like me, who struggle between family, career and dream. I am truly blessed and contented. Go Mike Go!

[@kofuzi]

that is a very generous compliment

[@susanwiggins6309]

Agree!

[@williamdowling7718]

Very well said. Agreed. I haven't seen many of his videos yet, but as a working father myself with dreams of improving my running, the struggle is real in terms of balancing everything.

[@justintrayweeks5875]

I agree a lot!

[@azzamalmueqly7064]

Well said Mr Jermson 👍🏻

[@jeffe.3453]

I just turned 40 myself, but I found that in my decades of endurance training for triathlons or distance running I find that my body responds better with low heart rate training both on the bike and run. It took me till recently to realize this when I applied low heart rate training for most of my training for a recent triathlon and it was the first time I ever made the top 10 for my age group and a PR for this particular course. I also didn’t get any nagging injuries or aches and pains that I usually got from previous training cycles. My body just responds better in the lower zones for most of my training.

[@Amanda.c91]

Great great feedback here!! I much prefer MAF heart rate running. Completed my first two marathons because of this style training after injuries and failures all before! Just turned 32, gotta get another marathon under my belt👊🏼

[@RunningOtaku]

A 3% improvement in your pace at a given heart rate in just 2 months is pretty impressive, especially because you were in shape when you started. Love those 80-mile weeks too!

[@kofuzi]

I’ve been known to cherry pick data. So hopefully the numbers I’m looking at are representative.

[@rhoehn24]

Well thought out and explained, thanks for sharing.

[@peterstone8540]

“I don’t care what the elites do!” I love it! Nicely said!

[@kofuzi]

thank you

[@GabGonzalezPH]

Ko I stumbled upon this episode while researching for training videos. It was nice to see a glimpse of your past which helped set you up for your current success!

[@Zanrok]

Good stuff. Appreciate the experiment and am really curious how Houston goes. Also excited to see your first speed day after this!

[@Backtothefutureradios]

Good video! Very useful and honest, no hype! I agree, elites are born and developed....Im not one, I have been running 40 years....no pain..no gain plan....just the way it was in the earlier days...Im now 65 years old. Im not going to have the times I had when I was 25...Fact!... my goal now is stay active...try and be as healthy as I can, IMO...be able to keep moving without injury. I have recently started MAF training (2 weeks) and adjusted my HR upward, just to be able to get out of my truck and move ( exaggeration) but, a maf of 115 doesnt allow much running, mostly walking. So, I moved it to 130... my old training pace was 10:45/mi.....now with maf...14:50ish. The old method of running from the day said, run 80% slow and 20% fast.....well, even when folks ran their slow miles (which were recommended 1:30-2:00 min slower) they wouldnt do it, it was too slow.....so most people train too fast all the time. Even if a person runs at lets say 8:00 min/mi, their slow run would need to be at 10min/mi. Ok, now lets do that 10 min pace for 8 mi....you maintain that pace....yet your HR will increase after 2-3 mi....Lets say initially you start with a HR of 130....after 2 mi....135 bpm....then, 138 bpm....then 142 bpm...when at the end, you still have the 10 min/mi pace but ur HR is at say 150 bpm....your aerobic system was not trained as efficient as it could have been.....when the HR monitor came along, thats when it was possible to train at a constant HR...not pace.....by using the maf method, it forces one to run slower while keeping the HR in the proper range.....Ive read the Big maffetone book, thats what has got me started.....but, it leaves the program up to you. It gives you the tools to tailor your own plan based on your abilities. I believe your approach is absolutely correct, there is nothing in the book or program that says all runs have to be in the maf range after the base period.....you are correct in adding some faster runs for your prep for the marathon if you are planning on trying to run faster than your normal maf pace...you must add some periods of race pace to “practice” physically and mentally race pace. I have seen improvement in my resting HR in 2 weeks of the slower running, also, Im not as tired and feel fresher after my workouts. I subscribed, I want to follow your progress. In my experience, you are correct that everyone is different and they must adapt each training program for themselves. We humans want a success program printed out, that if we follow it....we will run faster! Too often....we try to follow someone else’s plan and get injured! Good luck and keep evaluating your training data.....my experience has been most people are not consistent with their training and train too fast....Take Care-Larry

[@mintheman7]

Mark Allen was one of Maffetone's first students, and he is about as famous as one can get in triathlon. Don't know if he is well known in the running community, but the "Iron War" between him and David Scott in 1989 was one of the key events that propelled the Hawaii Ironman into popular consciousnesses. He also won the Iron championship 6 times, so obviously MAF works, even at the most elite level. He could maintain 5:28 min/mile pace at his MAF HR of 150bpm. When I first learned about MAF earlier this year, I dismissed it. But the more I learned about it, the more sense it made, especially based on all the scientific evidence. Now I have came to the realization I have been training wrong my whole life, and never spent the time to build a solid aerobic base/engine. I think the reason MAF gets such a strong reaction and push back from some people is because they couldn't get over their ego.

[@kofuzi]

I think it’s something more basal than that. The ego theory makes sense for people who have tried it. But the most vociferous complaints seem to come from those who won’t even try it once. I was listening to a personal trainer podcast once, and they talked about how kettle bell people sometimes don’t get along with cross fit or hiit people. But at the end of the day, there are many ways to see results, and the success of one approach doesn’t necessarily imply an inadequacy of another.

[@rotary7372]

Mark used MAF as a base and in the months leading up to Hawaii he did super hard workouts weekly.

[@settlers33]

I'm so glad you explained this method as I had mentioned in the past. I'm not super techy! Thank's so much.

[@kofuzi]

I hope I made sense

[@riccardofala]

Very good video and with great content as usual!!! One of the best running channel in my opinion. Thanks Kofuzi!

[@kofuzi]

Thanks so much for watching!

[@duganator9]

Just found your channel and started the low hr training too. You're awesome, keep up the great content. I signed up for my first marathon in March so I'll be following you closely.

[@kofuzi]

Thanks for watching! Good luck with your marathon!

[@gokiwi2642]

Good video Michael, yeah interesting method of training, I found in my own training is when I added one long slow run a week with heart rate around 145bpm doing that for around 3-4 months I noticed the biggest improvement ever in my race times, I think when you do run a sub 3 hour marathon it will feel easy for you, because your body steadily builds a awesome ton of base milage fitness & endurance, I don’t believe what you were saying about genetics, & your not old I’m 56 & feel like I’m just getting started haha 😂

[@TheRollingBacon]

I think a lot of people need to understand that this is simply an honest take (vlog/diary) of his own experience experimenting with this kind of training, not a video advocating or discrediting it. I'm honestly interested in this myself as a 25 year old (young but not so young) runner thinking of ways to meet/surpass the Boston qualifying standard, so thanks for sharing Mike!

[@markfalkingham590]

I’m an old dude (55 1/2) and I’ve been speaking with a coach who works with this method so I’ve been keenly watching and listening to your progress using this method. I find it interesting and you’re right, many people are training using this method and they are running. Sub 3 hours so I think it’s valid. Thank you for the great information

[@TheRunningRRT]

I’m with you old man! I just turned 50 and I want to get faster!. I did my first MAF run today. I plan on building my aerobic base during the coming months. I probably won’t be able to run another marathon till next year at this time, family constraints and logistics. I fell just a little short in my 2nd marathon 4.75 minutes shy of a BQ. Your content is great and look forward to seeing you break the 3 hour mark!

[@victormanuelsanchez8153]

Kofuzi! You seriously motivate me to be a better runner! Never stop making informative videos!

[@kofuzi]

I will do my best

[@daniellockyer]

It definitely works. I recently ran a 1:30:17 HM off 3 dedicated months of Zone 2 training, not getting anywhere close to race pace during that time. I also ran a 55km ultra 4 weeks prior. The massive endurance base you can get from low-HR training is incredible.

[@kofuzi]

i'm hoping that's where this is all going for me

[@daniellockyer]

@@kofuzi I'm focussing more on Zone 2 training than Maffatone numbers, but it's all the same. Actually, my Maf number would be higher than my Zone 2 limit

[@godrakull]

Most of my workouts are HR 2, below 142 ppm. June 9: 5K, 9:12 min / km at 145 ppm. July 4, same circuit at the same time, 6.5 k, 8:55 m / km at 132 ppm. MAF does work and a lot for beginners like me. I am very happy to have seen this video on time.

[@errgo2713]

Your ongoing reviews of this method is much appreciated! I'm still sticking with it (2nd month now) and I feel the same: enough progress, however slight, to warrant persisting. The big plus overall is the recovery time afforded: I can run everyday -- despite a mending achilles -- rather than resting between days, like I used to. The only "setback" now is that I just started using a Polar H10 monitor, which reset my MAF pace back a month. But given that I've already decided to up my commitment to this for 4 months, it's no big deal. Best of luck to you in your training! Ps. you don't mention any of the dietary or stress reduction aspects of Maffetone training in your reviews; it's a big part of the methodology. If you chose not to practice those aspects maybe you could discuss why in your next review.

[@stu517]

After running 3 hm at a consistent 1:54 time i switched to complete low HR for the HM i ran this past Saturday. I did no speed work and crosstrained with reformer Pilates. I ran 1:51:09 on a hilly course and had something left at the finish. That was after 2 months of LHR training but boosting mileage from 38 to 45 per week. I actually found the training enjoyable. I guarantee I will train this way for the spring races. Good luck Mike. I hope it pays off for you as well.

[@toobigforu346]

ur telling me u only run 45 miles per week training for a half marathon?

[@akiratablet2281]

@@toobigforu346 at the start of this year I trained 2 months at 30 miles per week and did a Half marathon in 1:39:40 in a flat course (and i dont feel "gifted" at all). In my opinion 45 miles weeks are more than enough

[@maulstar1]

Thomas Paulson douche bag comment 👍

[@maulstar1]

Thomas Paulson no problem.

[@mikemosby8000]

Do you think if you boosted mileage to 45 AND did speed work you would have been even faster?

[@fernandogoni2395]

I love your humble approach towards becoming better!! upwards bro you got it!!

[@kofuzi]

One day at a time

[@srivatsansathyamurthy8736]

Awesome video like always. As a beginner runner who started the maf journey around the same time as you, I eagerly follow you here and on Strava. It is very inspiring. Thanks for sharing your experience.

[@kofuzi]

I hope your training is going well!

[@namits3775]

Very interesting to hear your progress. I'm trying MAF and certainly improving over last 6 weeks. Will see how it improves over next 6 weeks. Certainly weekly mileage is growing and becoming easier (75km). Look forward to your next update.

[@kofuzi]

I’ve never felt so good running so many miles

[@johnsands578]

I enjoyed your video. Hopefully there are more. I started MAF training and am 1.5 months into it. I hadn’t heard about not lifting. I’m 57 so 123 HR is painfully slow. 15 minute miles. Mafetone said in a podcast that 2 hours is the max running you should do. If longer runs required he recommended longer walk warm ups and cool downs. I can’t imagine with your high miles you are able to stay within that guideline.

[@fireiselia7939]

Thank you for sharing a track workout. It is hard to find a safe road to run. By sharing this video it confirmed, I should enjoy too.

[@kofuzi]

I typically dislike the track, but it is a useful tool

[@Dalley22]

When I finally broke the 3 hour marathon its because I finally incorporated speed workouts, hills and intervals into my plan. Needed that to get my legs to turn over faster since I had the length already in my training plan.

[@purduetom90]

Same here… I got a good coach that knew how to structure my training incorporating all aspects, but the focus was the aerobic base

[@Richard5481]

Another fantastic video. You're an inspiration as a fellow 'old dude' I think maff might be the way for me to marathon train.

[@kofuzi]

I’m not sure I like it. But it seems like good medicine at this point.

[@xfitgirl77]

Thanks for these videos. I’m fascinated by the MAF methodology, but at this point I’m pretty much still a skeptic. I’m super curious how this is going to work out for you. Keep em coming!!

[@brunocassettari]

Definitely inspiring. I have switched my mid season “fastest mile” training to easy runs only. I like how you dare to try things and add your own flavor to them. We are all different humans and need to adapt to things made by others, regardless of intentions and studies... Now, I have to ask, which is your favorite shoe for these slow, and mainly loooong runs (so far)??

[@andrewthomas917]

The ON Cloudflows are amazing from my experience

[@dyla12116]

I've been doing this for about 150 miles now in high heat and I've noticed that I started at 10 minutes for my MAF max and now I'm in the mid to high 9s on hot days. Very cold days I can stay in the 8s and have close to my MAF max. Pretty neat stuff and saves my knees

[@guitarman7575]

This your best video in my opinion 👍👍 I am sure you will see the positive results in your race in Houston. As already said I also follow the MAF method. my PB is one of hundreds or thousands evidences. I fully agree MAF might be not applicable for elites, but for SuB3 definitely it is. Keep the excellent work. Already curious about your further improvements. 😀😀😀

[@kofuzi]

Thanks so much for watching and for your support!

[@topoisomerace]

Regardless of the validity of MAF, there is no denying how helpful those 80+ mile weeks are going to be. I am really excited to follow your Houston adventure. If your mental game is right on point, and you get great weather, you have a realistic shot at this.

[@kofuzi]

i'm not sure about that. i think confidence is a big part of the mental game, and it's something i lacked for chicago. and it's something i'm not sure i'll have for houston

[@samueljamespillar]

nice to see you in the skechers. received mine today

[@vuongluong3327]

I’m 39 and started running recently. My path is similar to yours, however I got a long ways to catch up. I’ve been on MAF for about two months. I also am concerned about not being able to increase my pace. Love your videos! Keep the updates coming.

[@illogik]

Vuong Luong I don’t do MAF per se (never heard of it really), but what I do with my try runs is I run at a nice easy pace for a few weeks until my body adapts to it and it becomes relatively easy to the point where I’m not stressed while running. At that point I will pick up the pace a little and basically repeat the process. Naturally my run time will go down doing this. I’m not sure if this is the most efficient way but it does work for me and I dummy consider myself a competitive runner at all.

[@Hector-dc8km]

I am looking forward to your future results.

[@kofuzi]

me too. but it's going to take multiple marathon cycles

[@stefanwagner1841]

Great video Kofuzi! I've been following you on strava and have been curious of your thoughts. My thought is that an aerobic base like this will be so beneficial. Good luck!

[@kofuzi]

i think it will be beneficial as well. but will it be beneficial enough? who knows

[@stefanwagner1841]

@@kofuzi Yeah I'm in the same boat in running a sub 3. It's a challenge.

[@alexnasser4483]

Hi kofuzi i am from brasil 50 years old made in january ....i had a huge problem with ordinary methods because my trainers use to put a lot of speed and minimum slow pace volum....so I decided to do Mafetone 2 months ago ....and so far besides frustration of being 2 min slower per km of my regular confy pace i have zero injuries on tendons and knees and i reduced 2 to 3 kg racing fatburn 95% of my practices...remember i am 50 ...on MAF i have to pace 130 ....its insane but I am doing it ...and in 2 months i already reduced 20 to 30 sec per km ...which is amazing.....i will stick to it using the covid quarentine because i dont have any race plan till later this year ...i can keep posting my progress here as i dont i tent to speed up soon ...i will be STRONG to my goal to have a much better endurance reducing injuries and frustration to not get faster on races...Cheers to runners in this group Alex from Brasil

[@liamb5791]

Intro music is 'low impact - brendom moeller.' Quite fitting.

[@azzamalmueqly7064]

Man l like you and I like how you are thinking Thank you for share this with us and good luck 👍🏻

[@Kurgish]

I am running all my long runs below 144 since November 2019 and in that time I went from almost 9min/km to currently 6:55-7:00min/km on flatter terrain and it still feels like I am not working at all. Compared to you I am not running at all though. Just one long run (usually 12+k), one brick run (after long bike session, mostly also below 144) and one speed run (high intensity intervals)...so I run only like 20-25k per week most of the time. So keep it up, it's just a long way.

[@kofuzi]

it is, indeed

[@phpjeff]

Thanks for sharing! It's funny. I'm on this exact journey with you. Started in September and seeing some great results. I particualy like your thoughts on the slow runs being the main thing and not just a filler. Around the same time in I was also contemplating adding in more high intensity workouts because I felt so good, but end the end I've decided to keep going on this path for another few months. My goal is a 50k in May, so we will see if I can get there.

[@kofuzi]

If I had more time, I’d continue running only low HR. But there are races to be run, for better or worse

[@MrRennieFrumpkin]

Hi Kofuzi, it’s been interesting to watch you do the MAF training. Think the extra mileage will definitely help. What would be great to see is if a hybrid low HR approach (80/20) would work as well as, if not better, than pure Low HR - re. Average runners doing great marathon times on just MAF - that’s definitely true but the question is how much quicker/slower would they be if they did 80/20? good luck with you’re next phase 👍

[@user-bf6ul8ok1s]

check this out. extramilest.com/blog/

[@johann5924]

Interesting talk, I started running 4 months ago, mostly doing low heart rate training. This improved my endurance and heart rate, but I discovered one major weakness: my ability to use oxygen / vo2 max. I hope including some high intensity runs will help me with that.

[@Draddar]

Great video, really enjoyed it! I like how you addressed some arguments from both sides in how they affect you personally, with some additional thoughts of your own about the method. Seems like you are more and more grasping what the basic ideas behind it are, definitely noticable compared to your previous videos on it. But what I like most is how you keep an open mind about it, again in both directions. Most other videos either overly praise Maf or trash it completely, where as usual the truth is probably somewhere inbetween. I really hope it works for you and hope to see some more videos on this topic going forward.

[@wayfaringronin]

This really works. I've been doing it for a month. Mine is modified for me however. I do speed work three times a week. When I first started running I was running 12 min miles and now I'm down to 9:40 min miles. This week I saw the largest improvements at 9:11 per mile. I think it's due to the speed work I've been doing. The Maff method really helped with recovery and building a strong aerobic base.

[@huh714]

Hang on there a second, your 40! Tought you were like 20 bro

[@kofuzi]

Yup. #thisis40

[@adoboFosho]

Nah put him near an actual 20 year old Asian it's like night and day 😂

[@brokenfreddy1262]

Keep thinking about your journey..elite runners are really not like the rest of us..joy the running for what it is for you..for me is the joy of being has fast as I can be in my age group 10% of milage at 170 HRT and be the 140 HRT 90% time..over time I think you will be stronger and enjoying the results ..it's good to see you are having a good time trying new things

[@samueljamespillar]

great video. nice to hear that MAF is working for you. -20 secs is massive. 90/10 approach sounds fine to me, even phil maffetone says to introduce speed work after a while.

[@kofuzi]

I know. A lot of people overlook that part, or rather, they don’t get that far into it.

[@samueljamespillar]

kofuzi yeah man! Rooting for you! Definitely got a 2:49 in you dude

[@tractorguy9798]

Really great vide that got profound at the 20:45 mark. I'm 43. Same struggles.

[@danielarkes1425]

Really insightful video. I am glad you found a system that works for you. When you add faster work, I am curious to see how you respond. You are undoubtedly stronger from running consistent 80 mile weeks, this will serve you well long term.

[@kofuzi]

I’m not necessarily sure this works for me, but the data seems good enough to warrant continuing the experiment. We’ll see

[@chef51280]

Really enjoying the content Kofuzi, just ordered my heart rate chest strap. Ive tried MAF before but gave up, now being injured AGAIN!! I’m switching back, thanks for the inspiration.

[@kofuzi]

I hope you can stay healthy! Get well soon!

[@plain-bagel]

Good luck! Low hr training has kept me injury free, which aside from the endurance benefits, is a more significant reason to do it for me.

[@jsilvapereira714]

I'm using this method of training for a 125k road race next four months ,and I'll say personally it's amaizing !!!

[@kofuzi]

i ran my first 50k and then a 30 mile run, training like this. i feel like this method really helps with building a solid base while minimizing risk of injury

[@enonek2960]

You Rock! Just keep it up!

[@kofuzi]

thanks so much!

[@robertbausa1]

Great thoughts here! I went MAF in July after several injuries as a novice, older (50) runner. I can definitely say it has helped me stay healthy and I’ve become stronger and “faster”. I’ve seen a solid 10% improvement. As a fairly new runner, 2 years now, some is obviously just time/mileage on feet. Also, every “coach” I’ve listened to talks 80-90% aerobic miles, so MAF really isn’t radically different in my opinion, especially for the majority of us on the more recreational side of this sport.

[@kofuzi]

That’s what I think. It defines “easy”. But people have very strong reactions to it, for some reason

[@Chemamun]

@@kofuzi currently reading the book "80/20 running" (80% easy/20% hard) based on Arthur Lydiar´s philosophy of training in the 60´s. Nowadays they call it polarized.training...but nothing new under the sun. This approach seems quite reasonable

[@Primitive-Hunter]

Thought provoking. Reminds me of the Van Aaken approach.

[@motivationtheoryrunning]

As an ultra runner I have put in lots and lots of long slow miles to build endurance, I have run 20 hours as a longest race time...on very technical trails. I was a sprinter in high school an only ever ran about a 22min 5k, 44min 10k, 1:40 half and 4 hour marathon (so I am not gifted at all) before I switched to ultras because I can run for a very long time. I got cough up in running slow a lot, but I did run by heart rate, with lots of hill repeats. This is all very interesting to me...I need to look into the science a little more. Thanks for this breakdown.

[@johnsieczkowski5924]

After 500 miles of LHR training your pace per mile dropped by roughly 20 seconds? With your running history, do you feel this would not have happened if you were doing your normal training for those 500 miles? I think once an athlete has plateaued, that's really when you can say XYZ change in their training had direct results. Until then it's hard to say definitively unless there are some incredible results one way or the other. I'm still new to running, and simply by adding 500 miles in the timeframe you did, I'm going to get faster. The other part of adding miles is you need to be healthy and injury free so if LHR training allows you to stay injury free then from that respect it's legit for sure.

[@shaynefrancischristineeckh244]

Hey Michael. Just thought I'd give you an update how my low HRZ training has been going since Chicago Marathon, where I ran a 2:53. I had two weeks off from running, and have been slowly building up mileage, so I'm not doing the same amount of Km's as you at this point. Last week was 116km's, this week should get close to 130km's. I've only done 530km's so far, as opposed to your 500 miles, so a slow build, but I should crack the most km's I've ever done in a week this week, and keen to keep forging ahead to try and accomplish a 100 mile week. My first HRZ 2 workout in this block (my coach has 7 HRZ's, and HRZ 2 is 132-142 bpm) was at a 5:17 min/km pace @ 144 bpm average, and then today (Week 7), 4:39min/km @ 140 bpm average. Every workout is targeting that HRZ 2, and feeling really good running 7 days a week with no rest days. Also, I am 46, only been running marathons for 5 years, and will be heading to London Marathon to represent Australia in my age group at the Wanda Age Group World Championships. Keep on running, and keep on with the videos. Love your work.

[@guitarman7575]

Impressive results 👍

[@shaynefrancischristineeckh244]

@@guitarman7575 Thank you:)

[@Mark-xw3tj]

Really appreciate your message Shayne as I'm in a very similar position - been focusing on a lot of MAF miles in current build up to a spring marathon - targeting 2:39 so similar pace to you, and I'm also 46 (and Australian BTW, but permanent HK resident so hope to represent them at the next Age Group Worlds). Good luck in London - I'm keen to see how the whole event goes given it's the first one. BTW, re MAF, I found that I got better results by targeting 130 and below (max 134). Can generally manage 4:45kms now at 130 or below. I was previously allowing HR to go to 140 and found that it led to less improvement (ironically). Anyway, long reply but thanks for your message, and all the best!

[@shaynefrancischristineeckh244]

@@Mark-xw3tj, super impressive target to be aiming for 2:39! I would be hoping to be aiming for that in 2021, but I've got a bit of work to do from my 2:53. Yes, Age Group World Championships will be very interesting, and I'm so looking forward to it. Thanks for the feedback re: MAF and Heart Rate Zones. I'm not doing true MAF training, just HRZ 2 workouts. My Coach Eric Orton has 7 custom HRZ's, arrived at by doing a 20 minute time trail and a 1 mile time trail. The zones then get worked out by the HR response from these tests. I usually do these tests at least once a year to update my HRZ's. You're getting a good pace at 130 or below, so that is a great result! Great to chat, and good luck with trying to represent HK at the next Age Group World Championships:)

[@andrewthomas917]

@@shaynefrancischristineeckh244 Impressive results! What % of your MHR is your zone 2 training? I've been using a 5 zone system and struggle to find what a proper zone 2 should be based on % of max HR

[@ken-scottleembruggen6887]

Great video

[@dokutaaguriin]

ONe of your best videos! If you want to know about the MAFfatone method then this is it.

[@christianbaird8800]

13 miles around that windy track sounds brutal. Props to you to be able to not go crazy running in circles that long.

[@kofuzi]

it was mind numbing enough that i had a hard time counting to four

[@ajayevee]

Good luck. I wish you the best. But I feel that there’s more to running than just your heart rate. How are you working on your form when you havent used your race stride for the past 500 miles? I saw you in CHI marathon. I do Fartlek or tempo runs after mile 10-15 on Long runs to simulate being tired during races. How do you avoid the same result as CHI? If you put in 80 mile weeks with your old training, do you think you would’ve performed better?

[@wayneharrison2358]

Nice video. Arthur Lydiard had a similar philosophy in the 1960's. Coached a few athletes to gold medals at the Rome and Tokyo Olympics. Hope your methodology gets you the results you are after.

[@kofuzi]

maffetone knew lydiard, from what maffetone says.

[@billc5094]

Great video 👍

[@alchemist_one]

Just from my person experience, I'd strongly recommend taking an easy week with 30-25% reduced distance at least once a month

[@kofuzi]

even on a low HR training plan? in terms of wear and tear, even relatively high mileage weeks still feel like cutback weeks to me.

[@moblix1764]

kofuzi I cut down as much as my legs needs to in order to recover and let my legs adapt to the mileage

[@TheTorsan]

Late comment but I agree on this one. Taking a week "off" is important. Especially if you run (train) a lot. It`s a normal concept among cross country skiiers, and also the top runners. Just to let the body adapt and improve.

[@kevindoane7656]

So the question I have is, for this training block for your upcoming marathon, do you feel the maffatone training was more or as affective as a 80/20 training block? Based on your fitness now, do you feel the MAF method has produced fitness as efficiently as an alternate training block would have? Thanks for all your reviews and testing/research you have done, it has been a great follow!

[@Gokushan]

I want more podcasts of low heart rate. Extramilest is great but I want more!!

[@kofuzi]

i could go for more, as well

[@ckokomo808]

Definitely agree with “keeping your strength your strength and hone weaknesses over time”

[@kofuzi]

thank you for your support!

[@ckokomo808]

kofuzi I’ve grown to really love your channel. Seeing your growth, perseverance, and dedication to low HR training is t easy but worth it in the long run. All the HIIT style trainings seem to work short term, which if that’s your goal great! But for long term, allowing for the heart, lungs, muscles to adapt is best. Thanks for sharing your life and creating such a wonderful community.

[@tmantony5660]

I have been following you with this Maf approach.Been really enjoying it and have seen some good results.However I have just finished reading the 80/20 book by Matt Fitzgerald.Explains everything and I think the best of both worlds.

[@kofuzi]

i like the book. i have some issues with it, but overall, i like the polarized approach that he discusses

[@paulparrish9693]

I have not been a runner until I stumbled across this concept listening to Dr. Peter attia and Dr. Inego San Milan discuss mitochondrial health. The discussion is technical and intriguing. Dr. San Milan worked early in his career with endurance cyclist in Europe. He made the point that most elite cyclist use LHRT for 80% of their training. They also agreed that it was the best method for those that are metabolically sick. I would say that Tour de France cyclist are good examples of this method working for elite athletes.

[@thekkshow8765]

very well said !!!

[@chadliu86]

Been following you for a while. I am still chasing the four hour marathon. Was only 35s short last year. Then injury set me back last year. This one came up again. Still relevant. Would you consider doing a review on training comparing where you are three years ago?

[@joeloya544]

Hello, loved your video, just started low heart rate training. Do you also do the long run at about 75% hr? Thanks

[@mustaphab.1190]

This is a bloody long video mate, watched it entirely to show my respect though, thanks for sharing, keep up 💪

[@kofuzi]

Sorry it’s so long. If I had more time, I could make it shorter.

[@mustaphab.1190]

@@kofuzi no worries, keep posting

[@Run_Farah_Run]

Really good explanation on this! I’ve been running with a lower heart rate as well during my runs and I’m curious to see how well it helps the pace during a race.

[@kofuzi]

i'm not sure what the result will be for me. i'm also curious

[@Run_Farah_Run]

@kofuzi I have a 30k “dress rehearsal” this weekend and we shall see/let you know. I’ve not been running 💯 of the time Maffetone, more of a moderate version of it, but most of my runs I’ve tried to keep it under 155bpm per my age requirements. I am hoping all of us trying this style or close to it will find good overall success 👍

[@kofuzi]

Me too! Good luck!!

[@raybaumgardner]

Hey Mike, like my running buddy always says “everybody is an experiment of one”. All these current training methods ( MAF, 80/20, polarized, etc.) have been around for decades in one way, shape or form. If you can see improvement in your running, go with it. Reassess after Houston and start fresh with what you’ve learned. All the best👍

[@kofuzi]

thanks for your support

[@placeborhizomes6708]

What's worked for me is Zone 2 running for my base period with one faster day a week for turnover. I've been doing it for 5 months and my Zone 2 pace is slowly coming down. When I start training for a race, the ratio will change to 60% easy, 40% speed. I've noticed it's easier to hold faster paces for longer.

[@kofuzi]

that makes sense to me

[@JohnHarryShaun]

Think you touched on it a little, but I believe, the pros already train the mAffetone way by default through their super fitness. They can run at massively different paces compared to us normal people. When they run a slow for them pace they have a ridiculous low heart rate. They have got to a MAF fitness level, we are striving for.

[@psycheout4733]

If you're going to go Maffetone you simply need to ignore pace and trying to hit specific numbers in both pace and HR. Go ahead and record it but don't even look at your data for weeks. Your HR will drift during your efforts regardless as not only as you going to be using different fuel sources internally, your hydration state along with basic fatigue or even environmental factors like wind, core or external temps or just grade, or just a .5% grade change or maybe a fatigue based change in gait where you very gradually start losing control of your smaller stabilizer muscles... You're just adding more variables of anxiety, over analysis which basically forces your HR in different directions. If you can't help but keep looking at your watch simply close your mouth and breathe through your nose during the entire run and put the watch away. This forces you to be on a reduced oxygen uptake level and is likely very close to your general MAF range in general. As for your understanding of muscle fiber types and how to train them you really need to go back to square one and also quit using the leg curl machine. Get your feet on the ground and eventually upgrade to stability balls and force your body to use the same smaller stabilizer muscles and core strength that you likely fry fastest while running.

[@kofuzi]

My current watch face during activity shows HR, elapsed time, and time of day (so I can know if I’m running late to run commute to pick up the kids). I have no idea what the paces are until afterwards.

[@psycheout4733]

@@kofuzi There's an argument elapsed time is too much information. As you know your routes well enough you can derive your general pace by time to landmarks. But if you're truly ignoring pace and not calculating it out in your head you're okay. Though again you need to relearn or reverify your muscle type information and start adding instability into your drills instead of hopping on locked down machines.

[@JNT2B]

I love your videos. I live here in Chi-town and have used some of MAF training. I had to tweak it to prepare for the Philadelphia marathon a few weeks ago. I feel I need to train this method over 4-5 months during off-season to maximize its benefits. At 58, I run much slower than you. I feel you talking about how this can help the average person. I need any advantage I can get. One last thing I will say. The amount of daily/weekly miles you put in are far from average. You may not be elite, but you are close man.Very close!

[@kofuzi]

The watch has been telling me that training 13 hours per week puts me in sub-elite status, if that can be believed

[@andrenewell9483]

As a Polar Vantage V user nice to see it on the wrist.

[@dropdadime08]

Have you thought about scheduling a smaller race before Houston? I would think it could give u a good benchmark before then

[@nathaliec7330]

i notice that on your strava that you continued with the low HR so good for you to stick to it cant wait to see the progress

[@kofuzi]

hopefully, this is all part of a productive trend

[@Amanda.c91]

Oh yes “easy days” are my every training days! MAF heart aerobic training all day baby!

[@tomrunsworldwide4117]

New to your channel and liking it, esp with the Chicago shots and since we've run the same majors. Are you still using this training style and how has it worked out for you?

[@kofuzi]

I would say yes but with race specific training when races are upcoming. others would probably say no

[@ranran3578]

I like u try this type of MAF training. Because ppl are different there is no cookie cutting training plan that suits for everyone. So u have to try out different things in order to find the best shot for urself. I don’t do Low heart rate training but I’m the biggest believer that run slow helps run fast!!! Believe what you believe and do ur best everyday :)

[@1UpKroeker]

thanks for the vid

[@dcutl]

I used the Polar Training program which uses low heart rate training for 5Ks, 10Ks, and worked up to 16K races. I eventually completed a half marathon and then two full marathons using this low heart rate philosophy. My times are about 4 1/2 hours, but at 55 years of age I am pretty happy just finishing. I think low heart rate training really helped my stamina.

[@kofuzi]

That’s great to hear!

[@highperformancebodywork3542]

i know elite runners that do a ton of running with v v easy eg less then 145 bpm pace. its very important. the key to using this style of running in phases and periodization of training in order to peak.

[@heikkisanelma6625]

Hey man, just stumbled upon your channel. Kudos for quality material! Don't want to be su he, but I think this #protip might give a new spark in your training ethos and exercise physiology hypothesis. So here I go: - slow steady stare running is great for building mitochondria content, this should be done with sufficient progression to volume to give continuous stimuli. - SLD/SSS training won't give stpimulus to those coveted intermediate and fast twitch muscles, untill you have emptied the tank and used the capacity of slower cells - so at the end of the longer runs for you / here you might see spike on the hr for same efdort/pace as faster cells might be under trained aerobic ally by previous training. - current, up to date studies in exercise phya. Science tells us that everyone have been blessed with about 50/50 slow and fast muscle fibers.. There are those intermediate types which makes the shift but with exercise you cannot go 80/2or even 60/40... - so how to train holistically, n or only with energy systems, but also in muscle cell level.. Well for long aerobic racea/goals very good way is to use long hill reps in tempo - effort, so right about marathon effort for us mere mortals.. - heavy resistance training also improve recruitment of those faster cells and improve your efficiency, but coming race build you should start moving from heavy and slow to short and rapid movements like Plyos to implement quick contact work to improve your cadence and efficiency in race pace.. Good luck mate! Hope I helped u or some of your followers 👍

[@ricardod123]

I've been using a low heart rate approach for the past month or so and my body is really enjoying the lack of niggles and injuries. I ran a 1:48 half on sunday and it was so comfortable so I fully endorse this approach! It's making my runs more fun. I'm taking different routes that I wouldn't of used before because the terrain would've been too slow.

[@kofuzi]

I’m not sure I’d call it more fun, but I am pleasantly surprised at how not-fatigued and how not-beat up I feel.

[@ricardod123]

@@kofuzi I saw some Canadian geese on a 9 miler today and had the chance to slow down and take some pictures; that's where the fun is. Dont get me wrong, hitting that lactate threshold and getting great times is fun too =) Thanks for making this video anyways.

[@pablor6305]

No need to defend your method. Great video. Thanks

[@mrrafferty1]

Ive been in the Triathlon world for a little while and I would say the majority of the ELITE IRONMAN athletes use combo of LHR /MAF and polarized training just as you are suggesting. Granted they are racing a marathon at the end of a 2 mile swim and 112 mile bike, so ENDURANCE miles and pacing at those miles are crucial to completion. I'd say keep going with your thoughts on adding in speed about 3-4 weeks before taper. At least that is my current approach.

[@kofuzi]

It seems to be more popular in the triathlon world. But I think marathoners like to think triathletes don’t exist

[@slavasss2189]

KOFUZI, what time do u normally run on workdays? Before or after office job?

[@runningformybestlife]

I really enjoyed this and hearing your perspective on low heart rate training. I just started low heart rate training. I hit a plateau this past year and I’ve heard that this is the way to go to get past that.

[@runningformybestlife]

@JacksCymru hi. Yeah, I would say it helped. It was a great way to build my aerobic base. But after about 6 months I just couldn’t do it anymore. I got tired of constantly looking at numbers. I started adding some speed-work and instead of looking at the numbers, I focus on my breathing. If I’m breathing too hard, that tells me I need to slow down during my easy or long runs.

[@runningformybestlife]

@JacksCymru sounds like you’re on the right track!! Trust the process.👍

[@danielgutowski3807]

I'm interested in what will happen having no speed work in your marathon training plan! For me, it felt like a huge breakthrough... it made me feel more comfortable at marathon pace and probably helped my form. I think having the occasional run (once every 7 or 10 days) at a pace above MP is probably beneficial, but I hope you are able to make some discoveries with your experimentation!

[@kofuzi]

the plan has always been to have some MP miles. the question is how many and when

[@inn3491]

Have you read finding Ultra by Rich Roll ( I'm sure you have ) .keep going enjoy watching. I'm 53 years .I have trained this way for cycling and found that I can go harder when needed and drop hrt down and still accomplish satisfying results. I learned a lot about my hrt and subsequently move through hrt zones like using gears.Also have you tried walking/hiking this is low hrt all day long. all the best . P.s sorry if I've repeated.

[@kofuzi]

I’ll have to check that out. Low HR training had me out on the roads so much longer, and I’m a bit starved for content to listen to

[@tonybowen455]

About the mental thing you were talking about earlier on, I started jogging in Sept after watching the Courtney Dauwalter + Joe Rogan podcast. I related a lot to her. I decided to jog a marathon distance by March, but every time I went out I was feeling like I might just go for it if I felt good during the run. I ended up doing over 50k a month later. I felt like that was an impossible distance before, but I didn't feel much different than before I did my first marathon distance, so I decided to run 5 1/2 marathon distances in a row the last 5 days of November, and that was way harder for me, especially with work on two of those days. I took a few days off, and then I crushed my fastest 5k and mile times twice in a row on my next 5k jogs. Like I would always do 28:00-32:00 5ks before. I was able to get under 23:00, and I feel like I can easily break that next time as well. It was funny because I still felt like I was going at my 28:00 5k time, and I was really happy to see my time at the end. I really think it was the mental thing of knowing I'm just going 5k and not having to do another half marathon distance. I felt like I could push way harder longer mentally for 5k. Thanks to you and Jamison, too. Jamison got me to finally get my first good pair of running shoes with skechers go run rides, and I've learned a lot from your videos with pacing and trying out stuff which has helped me. I got a tickr after looking at your strava.

[@kofuzi]

that's great to hear! that is a lot of miles!

[@razhua]

Hey man I love your videos to the point that I have started running about 2 months ago and I even purchased some shoes that you consider to be good. I have run 7 minutes miles but my heart rates is around160, 9 minute miles for 30 minutes my heart rate is 140s to 150. do you have any pointers for work out plans ? im only doing 10 mile per week, i know sad but its a start. any recommendations will be greatly appreciated. I'm 55 years old and I look forward to improve my running