Maffetone Training for Runners: low heart rate training | Opinions Welcome!

The Maffetone training method emphasizes the importance of low heart rate training. Share your thoughts or experience with low heart rate training down in the comments.
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[@cookinginpawleys]

Like others have said, MAF works wonders between training and will prepare your base for a 12-18 week training session. My MAF number is 133. I started at 12min/mile to stay under 133bpm, and in six months, I was running 8:56 at the same HR, and for longer distances. I will keep the MAF philosophy on my slow runs in a training session, while still doing the traditional speed sessions of a marathon training program. It incorporates quite well into other coach's programs.

[@dominikschrott7412]

That's encouraging to know that this big steps of pace are realistic. Just restarted Training and hopin bring down pace below MAF Number from low 11min to mid to low 8min paces.

[@ian7328]

I do all my training easy,and have improved my marathon time from 4:24,down to 3:07,the only speed work I do is odd races,it also helps short speed as my 5k has gone from 20's to 17:35.I'm a 47yr old so it helps me get injured less so can get good consistent miles.

[@ericwehmueller87]

Ian5 r do you have a strava account, would love to follow you. I'm starting MAF and would like to see your data.

[@thegoldmine4111]

I just found this comment, and I'm a restarting 46 year old looking to get into MAF while coming back from a long hiatus. Any update on how it has worked for you over the long(er) haul?

[@ian7328]

@thegoldmine4111 well this was a long time ago. I haven't beat 3:07 yet,but I'm now 51 and last year I got a 3:10 and 3:11,both wava bests.

[@thegoldmine4111]

@@ian7328 Thanks for responding! I plan on doing a 6 month 90/10 split on MAF training, only breaking to do HIRT/HIIT with my son on his trackwork days. My MAF speed is currently only around 10:00/mile pace, but I've heard that moves rather rapidly after the first few months.

[@ian7328]

@thegoldmine4111 it does,you just need to have patience and bea with it,as it takes a while then suddenly you have a nice drop in pace.Good luck with it.

[@SimonSaysSimon]

My heart rate is at 142 when I turn around in bed😂😭

[@praisethesun9005]

Lol thats a heavy blanket. We all start from somewhere. Build up to an hour everyday and 2hrs on a weekend day.

[@okantichrist]

Is that a hospital bed ?😂

[@matt-fn9gr]

How big is your mistress

[@mreyes2633]

You might wanna go see a doctor

[@pataleno]

So when I brisk walk my heart rate is 100-115 BPM. As soon as I start running really slow my heart shoots up to over 140-150 BPM. There is no in between. Surely I can’t keep walking.

[@raphaelmartins849]

I have been using MAF as my base training as I started to run 3 years ago... My MAF pace was >6:20min/k @ 140bpm, 3 yrs later I'm running

[@mckonal]

thats a great development but 3 years is too long tho. how do you do now?

[@wongyiksiong]

"Floris Gierman" is a good KZbin who has extensive vlogs about MAF and also his podcast "Extramilest" which invites some really good runners like Zach Bitter and even Phil Maffetone himself and discuss about heart rate training, if you would like more info about it. Cheers

[@j.w.matney8390]

His blogs are very good, thanks for recommending him.

[@shamewizard3187]

Just discovered his channel/podcast a few days ago. Guy is a great source of info! Also has a video of doing a solo marathon at 4.10/km pace at the track while casually explaining MAF 🤣

[@meznine44]

Hard days hard, easy days EASY. Recover fully between hard efforts and always have at least one more rep in you.

[@backyard1015]

Bingo!!!

[@julien7705]

That’s the secret! Can’t say better than that sentence

[@josephctann]

QOD: Have never tried MAF, I like a 80/20 split. 80% Aerobic. 20% Anaerobic. Unlike Seth, it is not difficult for me to run 9:00+ pace. 😆 Also, gotta love the shot of Seth foam rolling in the front yards while watching the kids!

[@j.w.matney8390]

ditto

[@Jumbiiiee]

😂😂 Same! A heart rate of 142bpm at 6:55/mile is incredible!

[@tobbstern]

Yeah me too 🙄

[@Mellowyellow8888]

the thing is that if you are trying to do base building (aerobic building) you do it for months then transition out of MAF into more like 80/20 split.. mostly this is done offseason or new runners or even runners that have poor aerobic.. it hits on the point why even run anaerobic when your aerobic is poor or needs conditioning to begin with..

[@robertbausa1]

QD: I started MAF in July after (another) injury and in the end I would say it gave me a great base line to work with and feel stronger and healthier so far in my running. At 50 and with two years of running (and 6 months worth of injuries :-( ) my physio told me flat out I was over training. I'm not hard core Maffetone Method, but the basic low heart rate (MAF) principles for building an aerobic base have been working and getting me to 40+ mile weeks and Healthy. Using MAF I've seen a 10% increase (11/mi to 9:50/mi) in my aerobic pace so far, but the first 3-4 weeks it was very hard to change my habit of over training. Last week I added in one "up tempo" workout a week for a Half Mary in 2 weeks and Houston Marathon (first full) in 56 days!!!. I set a new PB for my 13.1 a good deal below race effort and felt healthy and strong after the run. MAF does allow for some speed workouts AFTER becoming a healthy runner, but certainly less than most standard training I've reviewed. I think you are on target with your basic premise of building your aerobic engine, especially for newer runners, and as you pointed out there would be differences in approaches on how much speed work for experienced, healthy runners over the long haul. A lot of Maffetone Method really isn't new, but for me it has been easy to follow and I'm seeing improvements and good prospects for being a healthy runner in my 50's and beyond.

[@cdl1752]

I’m a 67 year old who started running 2 years ago. I’ve been doing MAF training for just over a month and have seen remarkable improvement. My plan is to stick with it for for 2-3 months, then start adding in speed work. Very impressed with the results so far.

[@johnniejackson9522]

His slow pace is my all out effort 🤦🏾‍♂️

[@mikefaber3567]

I may be in the minority but it's nice to speed the pace up a few times a week, not every day of course though. Speed work breaks the boringness up. And let's me feel ok to slow down and enjoy my easy runs.

[@anitak1095]

I tried MAF and I think i would work for me if I was able to be patient enough. But from what I read about it I think Seth aerobic base is already developed past what Maffetone has to offer. Most runners take on speed training when they would benefit just as much from just running more at slow paces with less injury risk. When i started running and joined the running club i was excited about doing the track workouts, tempo runs, treshold runs, long runs etc. I made progress but I think the results would have been similar if I was just running more and slow. When I try to run longer below my MAF HR I have to walk. Using MAF, Seth would actually have to run significantly faster, not slower, on his easy runs. He probably already has 10+ years of 'Maffetone' training without calling it such. Just becasue we can all run in the same race dosn't mean we need the same type of training. Last thing Seth needs is to work on his aerobic base rather than speed/form/efficiency and marathon specificity.

[@jonathansandberg5983]

I gravitated towards MAF since I genuinely enjoy long slow miles way more than I do intervals and other speed work. I started keeping track of my heart rate and limiting my carbs after finishing a 3:52 marathon last May. At the end of October I ran another marathon in 3:19 which is a huge improvement. I think the fact that MAF is relatively gentle and allows fast recovery and a ton of miles is the important part. If I had less time to devote to running another method might be better. All I know is that I enjoy it and I’ve made huge gains and that’s all that really matters.

[@paceyplodder5911]

You need to put "I'm going anaerobic" on a t-shirt!

[@billydaballer6357]

Bruh, I hope “fat burning” is symbolic you are like 2% body fat

[@trainwellracewell]

Agree 100%. MAF is great for slowly building that base but if you want to race fast, you need to have times in your training when you run fast 🏃💨

[@Kenzierose93]

I’m currently trying low heart rate. Last week 78.8 miles, every mile was LHR. I’ve enjoyed it, goal is to stick to LHR all winter.

[@graygnat705]

How did it go?

[@runningformybestlife]

Are you still doing this? I’ve been at it for about 3 months. Curious to see how it works for others.

[@mrdavester]

@@runningformybestlife well the first guy abandoned, how did it go for you?

[@runningformybestlife]

@@mrdavester so far so good! I’m over 5 months in. Of course, I had my frustrations at first. About to reintroduce speed work and strength training again now that I feel my aerobic base is solid. I have a video I made about my progress a couple weeks ago if you went to check it out. Are you doing it? If so, how’s it going?

[@mrdavester]

@@runningformybestlife i just realized I watched your video 2 days ago I've only just started this..a week in maybe. Its tough having to walk so much but it suits the winter weather.

[@SamStow]

I love low HR training. I do around 80-90% of my weekly volume in the MAF range, combined with strides (20-30s) and mostly short intervals for a workout and then maybe a moderately high tempo section in a long run. I've been seeing continual gains and feeling great for it, running anything from 5k to 50miles.

[@breaktherun]

I don't exactly do MAF training BUT doing recovery runs at a low HR has dramatically impacted my training. It def has its benefits.

[@zachbarnes1203]

MAF folks are some of the cultiest and craziest around. The whole thing makes no sense and starts from a thin air premise (180). Its basically packaged extremely well to gain a following and is great marketing. Obviously it will have some success with many people. Any regimented training program will have results, the more untrained the athlete, the better...quite obviously. This gets you started off slowly, which is the right way to do it, but isnt because of some magic HR number which is just a terrible end proxy for too many non aerobically related variables (heat, rest, hydration, etc...). And contrary to many comments, people sometimes spend many years in fear of this arbitrary number, and some even race at that number (just listen to the extramilest podcast)! WTH, its a training style so you can race your best, and its sad to see people leaving results on the table to slavishly follow a randomly chosen number that in no way applies to them specifically. Sad. Then pretending HR is so specific that a single beat over changes your metabolism/style is beyond bonkers and has zero physio backup. Training should also increase that number, not keep it steady, uh, nvm. At some low level hr/pace, its simply not a stress on your body and is a waste of time, literally. After building some base, some easy runs during the week, a workout day and a tempo run are about all you need and is far more efficient. Since when is the point of all running to be totally refreshed and recovered the next day? Great for most days, but you only have so much time for training in a week and volume is a linear thing at some point, intensity (doesnt have to be a lot more) is the only efficient way to get more. If you never train at higher levels when you race at them sometimes it can feel harder than it should. A few workouts will make it normal and simple to handle. Its okay to have a little more fatigue if you're getting more out of it than another recovery run would do anyway. Tempo/Threshold/VO2 Max workouts can give an almost immediate boost and raise your aerobic zones/paces to higher levels much faster than continued slogging at 120bpm. The point isnt to do them all the time, but sprinkle it in, one core of any kind of trainging for any sport is variability, the body gets bored and its well known. Thered be nothing wrong starting this way for months to get bones/joints/etc....in gear and strong, but it isnt the HR that is the issue. And many other programs are very similar they just call it something different, base building, etc...80/20. Neuromuscularly, progression, specificity, etc...violates all that, not too mention at some point efficiency in time. Why does the MAF heart rate not change (other than 5-10 add/subtract) over time/fitness and why are they all whole numbers? That is why 180, 10 or 5 beats instead of something more random like 2, 3, and 7? Its because they were simply chosen and humans love numbers like that rather than odd ones, they werent chosen based off research or studies. Yes, I know there is a wealth of research that will grossly align with this ideology. Doesnt matter its the same for all types of training, anything 80/20 mostly easier, its all the same research and all the same ideas with different proxies (hr, power, pace, feel, rpe). Power is really the only one with the least amount of conflicting inputs/confounders but in running even that is not perfect (better though).

[@skullersrowing1507]

in rowing we use the term steady state... the majority of training is done at a low heart rate but you have to hit all the energy zones; threshold, transport, anaerobic, max if you want to race. You have to know what the pain cave feels like in training before experiencing it in racing.

[@JK-vc7ie]

Skullers Rowing Rowing is not really a sport

[@Wgravelle]

J K what kind of inane statement is that

[@angelosberis4532]

I’m a rower too and that’s exactly what I commented

[@garthly]

Maf is ridiculous for older people. I am 69, with max hr 190. Maf says I should run at 101-111 bpm. I walk at 130 bpm! Currently running at my slowest pace, my heart rate is 185 after 25 minutes.

[@engmlotfi]

Maffetone talks about the aerobic base phase only, says 3-6 month or until you feel you have a plateau, Then Start periodized training but keep easy days easy

[@snakey973]

MAF doesnt work if you never increase the intensity...body needs progressive overload to get better. Polarized training 80/20 works best for me

[@MtnGoat88]

180 - age (32 for me) = 148.. and then minus 10 beats and that's your training range. 138-148.. I vary my runs. one day I'm in the upper limit if the range averaging 145-146 and then on an alternate day running int he lower end of the range averaging 140. Plus alternate the lengths of your runs.. 60 min, 80 min, 60min, 100min, 60 min, 120mins etc.. the variation of duration and variation of hear rate effort will provide the stimulus to build fitness and increased pace over time. My 138-148 MAF zone is similar to my estimated Z2 zone of 123-153 which is based off my hear rate reserve.

[@thepatternforms859]

MAF stands for maximum aerobic function not maffetone and has nothing to do with dr maffetone. That is only a coincidence that his name sounds similar

[@andrelemon1290]

Hi Seth, I have been applying the MAF method to my training for the past 6 months. I came down with a awful case of mono last March and didn’t run a step for 2 months. When I decided to start running again I gave the MAF method a shot. For three months I did my best to run at or below my MAX aerobic heart rate (180-age). Over that three month period I was able to build my mileage to about 40 per week. Earlier this month I set a half marathon PR but I did put in a 8 week block that featured one threshold workout and strides a week. I think MAF is a nice set point to check on your easy runs and recovery runs. I recommend putting a link in your show notes to an interview with Phil MAFfetone. Look into the ExtraMilest podcast by Floris Gierman. The podcast includes some caveats you have skipped over (max aerobic HR, MAF test, when to start speed training, volume required, nutrition, FAT burning vs. Carb). Keep up the good work Seth!

[@andrelemon1290]

I should add that I believe the MAF method is what kept me healthy and not relapsing back to illness when I started introducing running back into my hectic schedule. The MAF training block I did is what paved the foundation for my half marathon specific training block. Also-Your comment regarding the MAF method is perfect for couch to 5k is spot on!

[@couchmatt714]

Floris Gierman has a great interview with Zach Bitter that I think addresses a lot of the misconceptions noted in these comments. Zach uses the method perfectly and has the elite running resume to make it credible.

[@jasonvennard4550]

What was the time on your half PR?

[@andrelemon1290]

Jason Vennard I managed a 1:18:08. It was a very good run for me.

[@jasonvennard4550]

Damn man that is smokin, nice job.

[@tfitz9209]

I’ve run mostly MAF this year plus a harder interval session each week and for me it has been brilliant. I find this combo works well. I’m 44 and only been consistently running for 2 years so I’m no authority, but it definitely feels more enjoyable and is far less stressful on the body at my age. Slowing to walk up steep hills feels odd at first to keep in my MAF range but the beauty of it is you get faster at same heart. I highly recommend watching or listening to Floris to see better examples of athletes it has worked well for.

[@ronkeats]

I'm reading this comment 2 years later. I've been thinking whether I should do MAF but with one harder session sneaked in every week, but I'm afraid it would "sabotage" the MAF. But it seems that it works well for you. Can you give an update on where you are in your MAF running journey? Thanks!

[@bencrombie1470]

I’m a big fan of MAF either at the beginning of a long training period or in between training periods but always put some faster and more intense work in at the end of a training period. MAF is great for building a base and does allow you to run massive volume with lower risk of injury. MAF actually stands for maximum aerobic functionality, it’s just a coincidence that Phil Maffetone created it!

[@gavinmaboeta6401]

Thanks.

[@mattpotter8725]

If you are putting some faster and more intense work in then it really isn't MAF is it? This is something else. If you adapt the plan to what you want it to be without totally sticking to the plan set out, which means no high intensity work, then it is a standard plan. What you are basically saying is at the beginning of long training periods or between periods do low intensity running to allow the body to recover. This isn't Maffetone as far as I understood it to be.

[@bencrombie1470]

Matt Potter, I’m referring more to monitoring my heart rate and keeping it below my MAF limit regardless of pace. For example, my MAF limit is 147bpm and I will run exclusively below this for 3 months or so in a 5 month marathon training period. At the start of this period my pace at this HR might be 5.15km, but after 3 months it’s often down to 4.40km or so. This allows me to run high volume comfortably and builds a great base. I then put in 8 weeks or so of intervals, tempo runs etc. Certainly not exclusively MAF for the entire block, however that base period is. I personally wouldn’t recommend exclusive MAF for the reasons Seth mentions. You also need some time in the pain cave leading up to a race.

[@guitarman7575]

I trained the same way. Did a PB on my last HM race 😀

[@mattpotter8725]

@@bencrombie1470 That sounds like a fair enough plan. Not sure if I made the point in my comment here, but I think it's great to teach your body to run longer distances and time than you are used to, but if you doing anything for too long your body will get used to it and get very good at adapting to running at that pace. I do long slow runs when I try to keep my heart rate down, but I don't use a formula, I do it on feel, you tend to know if you are wearing yourself out by going too fast. I'm highly sceptical of formulas as I think there is one similar to this for max heart rate (220 bpm minus your age). That just doesn't work for me at all and by following this formula I would be walking as 180 minus my age isn't even my heart rate when I've done my warm up!!! What you suggested as building up a base over 3-5 months sounds great if you have never run a half marathon/marathon before, but surely after you've done your race and had a week or so recovering you don't go back to 5 months of MAF workouts do you? To me you've already got your base. Or do you do this to try to drop your heart rate further? I tried this, although it was on a plan that wasn't called Maffetone and it just didn't work, my HR didn't get lower at the end of it, and when I reverted back to my usual training it was hard work getting my fitness back at faster paces I found. It might work for some, but not others as is the way with most things.

[@jimoconnor8597]

QOD: Think this vlog partially missed the mark. MAF training is far more than talked about. Also, Kipchoge run miles at 11:00 and slower. We ALL are running our recovery or easy miles way to fast!

[@Jameswmin]

I’m just addressing the 2nd point here - I don’t know enough about MAF to comment on it. Kipchoge running that slowly is only meaningful to me when I think about my training if I know what proportion of his running he does at that pace. E.g. when Seth talks about running 9 minute pace, I think he’s talking about a once a week recovery run. For those of us who aren’t training every day, that just seems like something we would replace with a rest day. If Kipchoge is running a greater proportion of his training that slowly, then it gets more interesting to me.

[@jimoconnor8597]

@@Jameswmin My point with the second part was to say if the WR holder runs 11:00 miles, most people, when they run recovery runs or easy runs, regardless of how many miles they do in the week, are running to fast. It's the Strava effect. If his MP is 4:38 and mine is 8:00, I should at least be running some miles that are slower than 10:00.

[@topoisomerace]

Kipchoge is not running anywhere close to 11:00 miles in training. His easy pace is about 4:00 per km.

[@jimoconnor8597]

@@topoisomerace Corrected 9;40/mile pace to start easy runs. The overall point is, easy days, easy, hard days, hard. If you run in the middle all the time, your body will be used to being an in the middle runner.

[@jepensedoncjesuis4813]

75% of training @MAF max!...😜It has helped me to build patience for Marathon Race (hold it for the first 3/4 then gradually put the foot down)👌👍

[@wrxzboost]

MAF training is brilliant for Full Distance Ironman training, Ultra's, or new runners. But I'm with Seth, this won't check off the "speed" checkbox. i trained this way and it did wonders for my endurance and helped me finish my Ironman with ease. i'm starting back up with MAF again for a 100k, but will incorporate speed work when focusing on Olympic distance triathlons because MAF just doesn't cut it.

[@mariamakesup1]

Was really looking forward to this vlog! I'm not strictly following MAF, but have been enjoying lower HR/intensity runs

[@chrisgould9404]

I have done Maf in the past it didn't work for me, but I believe he now suggests 80/20 is the way to go. Which makes more sense.

[@praisethesun9005]

MAF is a hard truth for chronic zone 3 addicts.

[@terraflow__bryanburdo4547]

@@praisethesun9005 Stay out of zone 3 and you'll be fine. Still allows for 80/20, 90/10 or whatever works for you.

[@praisethesun9005]

@@terraflow__bryanburdo4547 yessir but i meant most ppl are dishonest with themselves about their easy pace X)

[@terraflow__bryanburdo4547]

@@praisethesun9005 Very true. My favorite cue (no watch needed) is to make sure I am "belly breathing" deep into my diaphragm/gut while keeping my hips relaxed and forward. If I feel my breathing creeping up into my chest I back off.

[@brandenbolt5573]

I've done MAF for 18 months. I usually PR after no speed work! I know there is a PR waiting for me whenever I want to go beast mode. MAF March 2018 15:50 minute miles. June 2019 11 minute miles. March 18 to june 19 was on 10 miles per week. July 19 ( 11 mm , to now December 19 - 9 minute miles - on 25 miles per week. I anticipate to be 8 minute mile pace in February, on 30 miles per week. Hope to increase to 35 mile weeks in February and by may or June 2020 - 7 minute miles. Maffetone training does work! My speed work , is letting my heart rate get a bit lower on a maf run by slowing down for 3 minutes, and then - running a bit faster, maybe 7:30 minute mile pace for around 20-30 seconds - I'll repeat this a few times on every run while staying in my zone. I have hit 6 minute mile pace briefly using this maffetone fartlek type of training - the faster your spurt the shorter it has to be. The runners in my club always get a surprise when I race ( rarely) the runners who don't really know me , see my 9-10 minute mile strava runs and discount me as a contender !!!!!! Until they see me clapping them at the Finnish line having finished before them! . they can train hard all the time, get illness after illness, injury after injury - and I'm cruising 99% of the time running slow miles!!! I'm crazy for training so slow according to them - that is, until race day - when the maffetone gloves come off. For a year before starting maffetone, I was getting slower. I thought my best running times were done. I can't stress how pleased I am that I found out about maffetone. New born runner.

[@zachbarnes1203]

You increased volume in general. Makes sense. People will generally improve if given ANY structured plan. Whatever works for you, but it's no magic and the heart rate it gives you makes no sense and isnt derived by any other than rando chosen from air.

[@backyard1015]

I had a coach when I did my first marathon. First 2 months was base training building up to 50 miles per week. Base is an easy paced slower than butter run. But, it works. Building a base then adding speed work outs in 3 months while adding in a few 5K and 10Ks is the building blocks to a PR. Good Luck in Houston!

[@theIdlecrane]

Hi Seth, I'm a big fan, but Maffetone is for guys and girls who are not elite. Most of us are not Olympians. It's a great tool in the kit, but not the entire kit for sure.

[@155Michel]

Fully agree. Maffetone is for people with a non-elite body, who are happy to achieve 90% of full potential. If 90% is enough for you, than Maffetone works and keeps injury away.

[@scotteek]

The hard and fast 180 minus age doesn’t work for me, everyone’s heart is different. I’m 41 and still max out above 190. I found the Karvonen zone method lined up well as a guide.

[@estarr2243]

Im the same way. Except I can still get over 200 and in 39. Maf would be a walking pace for me.

[@arjanpetersen]

Well it is slightly different with max 190. Which I have as max as well. Important thing is that you find your zones and train n zone2. Which most probably is below 130 for you.

[@arjanpetersen]

Tacoma Offroad higher heart rate doesn’t mean that your zone 2 max gets higher. The MAF way of calculating. 180- age might still be your zone 2 max. For most runners it means almost crawling. But it needs to be trained for 1-2 years.

[@cebukid70]

I agree... just like everyone's maximum heart rate is different, everyone's "MAF Formula " will also differ. I don't like that "one size fits all " for MAF heart rate....no statistical or scientific basis for it.

[@scotteek]

@@arjanpetersen but it should do, Z2 should be a percentage of your max, rather than a fixed number based off an arbitrary number. HR zones should be a very personal calculation based off you particular heart. One size does not fit all. As an example, my Z2 is up to 154, which is a very happy bouncy conversation pace. Marathon HR is about 172 without blowing up.

[@ramonsalvatierrahealer]

Hi seth maf works with aerobic speed, Yuu can run , bike o swim at realy fast paces, without getting out of you aerobic heart rate zone, using the 180-age plus weath and sport background is the certain way to avoid bunr out, and injuries. a big example is mark allen and mike pig

[@cbrattonart]

I’ve read the big yellow book. Maffetone goes as far as say not to lift weights because it takes you heart out of the zone. He stresses building a training plan with no stress. I tried but could not follow it. I could see it for base building over a long period but not for running fast.

[@catherinekasmer9905]

So cute when little Seth was exercising next to you! I’m hoping the low intensity method will let me run longer distances as I seem to always get injured when I increase the volume of weekly training. But then I’m older (59) and running for fitness and enjoyment and the mental benefits of running. Even though I am not a race winner, I still take my running seriously. My goal is to run decently for the rest of my life. Love your vlog and cheering for your success!!!

[@steveknight6220]

Running using this method since the summer and haven't had any injuries which has made a massive difference. Recently ran a PB half/marathon at pace 2min quicker than my training runs so does work (for me). Not going to say you don't need speed work as starting to consider if should be adding a fast run/week. Although seem to be improving with just MAP pace runs.. An interesting topic and comments. :-)

[@shlamalama]

For the record, MAF stands for maximum aerobic function. It’s not MAFF, it’s MAF. Just happens to also be the first three letters of his last name.

[@kylelajot6145]

Been doing this for 4 months now, from my 1st 5k, 1st 10k to my 1st 21k, fingers crossed I can finish. Maf! 💯💯

[@ladi]

Love the Slovenia top! Greetings from Ljubljana, Slovenia

[@jamiem6088]

Im doing it completely wrong 😐 I’ve been running on and off for 5 years now but only like 2-3 times per week and am trying to get more into running. I always ran with my dad who has a crazy history of running, so no chance of me coming even close to him. When we‘re running my bpm is like 190 ish and his is like 125. I’ve stopped running with him, because it’s so hard for me to keep up and he always gets mad at me 😂. So basically I’m saying I’ve been running for 5 years only anaerobic 😂😂 of course close to no improvement over the years but now I’m changing

[@maewer1177]

you did one MAF run and decided that the method will not work for you, i like your channel but i am just not sure i agree with making a decision with that small of a sample

[@peterwilkins7013]

MAF training seems to me to be like building a house but only ever building the foundations. At some point you get no benefit from only making the foundations stronger. Or like learning the piano but never progressing beyond getting really good at scales but never learning a tune. If you only train at one intensity you'll plateau. Plus the way that MAF works out the HR you're meant to train at seems fairly arbitary. I agree, good for beginners, or even those just wanting to maintain some fitness, and I agree with running the majority of miles at easy pace but harder runs need to be done to properly train for racing. It makes no sense to only train at 9min pace and then suddenly expect to be able to race at 8 min pace. I suspect no elite runners train using MAF only.

[@topoisomerace]

I agree, although I actually think it can be terrible for beginners who can't run at all without exceeding the maximum recommended heart rate. They would have to walk or do a ridiculously slow jog to get in any work. I would rather see beginners run properly for 20 minutes than plod for 40 with awful form.

[@peterwilkins7013]

Maybe. I don't disagree as such, although I think that just doing some exercise without over-exerting themselves is more beneficial for a beginner rather than worrying too much about form. Most people are never taught or never learn how to properly run but still run. (Although that's not necessarily a good thing - they might find running easier/ enjoy it more if they were).

[@jefflichosik9568]

QotD: I have not used the MAF method. Unbeknownst to me as a 49 year old runner I have always followed the Seth J DeMoor philosophy of training by “Feel.” I try not to fall into the trap of over thinking everything when it comes to Running. To me it’s all about taking it One Mile at a Time. Onward and Upward 👍

[@andreafletcher6046]

Agreed. Prior to all the technology etc. today, runners had to run by feel. Pretty much what I do 🏃‍♀️

[@SunnyCurwenator]

Firstly, you did it justice, I've trained MAF exclusively in the first 5 months of season one from last October/Nov 2018 to March 2019, aiming to not breach the magic number. Wrist based HR did not work so I had to upgrade to a Scosche HR on my arm, suddenly - predicted HR that's stable 👍 I also relied on Stryd for accuracy in pace. QOD: YES I absolutely had success. My paces improved at same HR range. I did not get injured. However, after that 5 month base I did what Phil says: add in specificity i.e. speed sessions such as fartleks, track - while continuing to have low HR sessions. I'd do one or two faster sessions and 3 long MAF runs. The result of ten months training (5 exclusively at only MAF range) I ran my debut marathon on a v hilly Snowdonia course in 3:38 off only max 40 miles per week training. In season two (2019/20) I'm resetting and had 3 weeks off after my marathon. Done. I'm now back to just MAF sessions and repeating the same courses and workouts I did in season one...I'm way faster for the same HR range than I was a year ago...easily a minute per mile. But, I will deviate from MAF. I'm going to keep either one hilly or one fast track or a race session in my weekly mileage whilst also doing MAF sessions. I'll let you know how it goes, especially as my goal is to hit PBs in anything from 1 mile to half marathon. Bottom line, I used to get injured a lot ... Seems now I stay injury free and feel amazing... As Simon Ward said - he interviewed Dr. Phil for his triathlon SWAT podcast... "A rising tide lifts all boats"...which means...as you get faster at the same lower HR will mean you pace will be faster at higher HRs....seems to be the case for me. I'd go on to say that in the Lore of Running book when MAF is discussed, they use Mark Allen as the example...no he didn't only train low HR, what he did was train low HR exclusively in the first 5 or 6 months of the pre season / season and then once that "patience" phase was over he'd start training at higher intensity...he ran the IM world record run back in the eighties (2:40 and change I think) , this mark was only surpassed by an über runner a couple years ago....but, we're all different, find what works for you and continue to adapt and improve 🤘👍🙏

[@jordanrundell9962]

QOTD: I did MAF training for about 6 months. While I am very much a proponent of MAF training, I will agree with you Seth that after you have that decent aerobic base built, you absolutely need to start doing some speedwork sessions. Many important systems would be missed if you only did Low heartrate training. Lactate Threshold and VO2 max systems, just as an example.

[@nosirrahm]

Jordan Rundell - but MAF does say to add some speed work if you have plateaued. Then return back to strict MAF until you plateau again. Or, the 80/20 rule- 80% MAF.

[@AuDHDRunner]

Lots of talk about the same thing IMO. If you want to progress your running it takes more time/miles. You cant add time/miles without some 80/20, 90/10, MAF approach. The body dictates this. All different ways of discussing same thing.

[@craigtsmith6957]

It’s important to realise that not everyone will react favourably to the MAF formula. This is because Maffetone developed the formula as a heuristic/ approximation for those athletes that could not afford or want the hassle of a gas analyser test. The approximation is better for Athletes aged in their 20’s. For older athletes the MAF becomes more hit and miss and the variation around the point on Maffetones regression curve is greater and many athletes are either running way too fast or too slow depending on their physiology i.e. actual sugar/ fat burn levels. My MAF should be 115 BPM !-but my lactate threshold is 160 and my aerobic threshold 137 BPM. So, running at 120 BPM is never going to get me anywhere When MAF and your actual sugar/ fat burn align - then you will get great results. If as I just said you are on the extreme of the data point around the MAF approximation - MAF will not work well for you. This explains why there is so much debate on the web. Now Phil Maffetone confesses in the small print that a test is always better (he tested his star athletes; but used MAF for those who did not want to pay for a test). but of course, he is commercially invested in the wide use of his MAF formula. But it is just as inaccurate as all the other age formulae. But I must stress Maffetone is a genius and his training theory is brilliant - if you suspect the pace is too fast or slow - it’s safer to have a scientific number from a test rather than an approximation with a high degree of error; like MAF. this is a video by Matt Koorey he is one of the top Iron Men / Tri coaches in the world. He was actually tested by Maffetones ultra protege Stu Mitleman in 1997 - Matt Koury worked with Brett Sutton legendary coach of Daniella Reif - watch this! kzbin.info/www/bejne/p3qmoGRnnMmnq7s

[@TheRealNoobSauceG7]

QOD: I don't think the MAF really works for me, I haven't tried it, but as a 26 year old, I think doing all of my "easy runs" in 154 heart rate would be too high. I currently do my easy runs with a heart rate in the 120s at about a 7:30-8:00 minute/mile pace (or low 130s in low 7:00 pace) and find that my more effort based tempos would be just above what MAF would consider my "easy pace" heart rate (typically high 150s to low 160s for high 5:50s minute/mile pace). That would be just too much to do as a recovery pace. However, I absolutely subscribe to the low heart rate, easy runs for the majority of my runs, it's just that I think his definition is not in the right perspective.

[@Hillrunner50]

The 180 formula is only a starting point. Those who train MAF learn to listen to their bodies and adjust. For me, training all the time at MAF would also be too high, so I adjust down.

[@paulscomputerandradio6201]

I'm a new, older (60 years) runner and it may work once you have some muscle memory and a minimal aerobic base. But from scratch it is pretty much impossible to run slow enough to keep it in the zone (I tried slowing down to 15 min miles and was 20 over). I'm either 20 beats below or 20 over. Shifted to perceived effort at a speed that I could have a conversation at.

[@sonsoftheedelweiss72]

Hi Paul. I’m 60 and just started training/ running again and I agree 100% with you. I was a triathlete in 20’s and early 30’s I quit around 32 and due to life and raising my kids hv not ran or trained in all those years. My heart rate zone is 120 and it is almost 😅 impossible to maintain that unless I am walking. The best I can do after 3-4 weeks is 16:40 mm for .30 minutes.(walking 90%}. Kinda depressing . I used Maffetone when I was younger and a good athlete and it worked greatly. Has your times picked up any while remaining in tour hr zone?

[@glenngundermann2433]

The late elite runner Ed Whitlock trained slow and raced fast to record results.

[@topoisomerace]

I trained with low intensity for months and got worse. Unless you dramatically increase your volume, that drop in intensity is going to set you back. I think there are more efficient ways for weekend warrior types to train.

[@Funmance]

I'll be using MAF to build the aerobic engine over the winter. Then 12-16 weeks out from racing season I'll start to add in quicker stuff and do more event specific workouts. MAF is such a great way to get a lot of volume without the fatigue associated with hard efforts.

[@mrpfvc]

John Son I think what you’re describing is how most people train but don’t call it MAF. In my opinion people that like MAF and talk about running with the MAF method only do low heart rate training and never get into a 12-16 week training block where they start to incorporate higher pace efforts. If MAF training really is only doing low heart rate during the winter then establishing training blocks with speed work then I wouldn’t call it “MAF Training” but just “Training” cause that’s what most people do.

[@Funmance]

@@mrpfvc I see, so MAF method says about low HR training all the time? Even during race season

[@mrpfvc]

John Son it sounds like some people on here are saying it’s not just low HR training but also allows for speed work to be incorporated into training blocks for peak races. Which to me sounds a lot like “training” not “MAF training”. Not many people I know run hard for 12 months out of the year 🤷‍♂️

[@nosirrahm]

Matt Ponzer - but MAF is not new. It’s been around for decades. So, while runners may have been using the method unknowingly without Maffetone’s framework, the principles did come from MAF.

[@mrpfvc]

nosirrahm I have distance running books from the 60’s and 70’s that outline those training fundamentals. Periodization has been around a long time and using the winter months for strictly aerobic base building was something people were doing back then. It’s good to hear that MAF allows for some speed work in training blocks leading up to races, I just think this type of training was around a long time ago. Maybe MAF just invented the part about a certain specific heart rate for an easy conversational pace?

[@Nessunego]

Maffetone training is part of an equation and not the whole thing itsel. I train 70% of my miles in zone 2 (between 60% and 76% of my max heart rate, right below Maffetone's calculated max heart rate) and this certainly helps recovery, but I also train 20-25% of my miles in zone 4 (best around 88-90% of my max heart rate) and 5-10% of my miles in zone 5 (95-96% of my max heart rate). It's the combination of these 30% higher intensity miles with the 70% low intensity miles that gives the best results in terms of endurance training and low heart rate. Low intensity training alone has not the same efficacy. For the high intensity part of my training I usually train with short interval blocks and treshold runs. I suggest to get your real max heart rate value with a lab test and not rely on maths. In the lab they can also calculate your VO2max and this can help choosing the right kind of distance for your running practice. VO2max is mostly genetic and age-related and can be improved by 5-10% with trainig, so if you find your VO2max is low, there is no point in training for short distance runs (below 5km, where VO2max matters the most) and you would have better training for longer runs (10km and above, where VO2max matters nearly nothing).

[@owenthomas6337]

Saw the vlog earlier today. Read a little on the maffetone website. Decided to break out the chest-strap and do the MAF 3 mile test on the treadmill this afteroon. First test was 9:40, 9:45 and 10:02 minute miles. My goodness, it was HARD to keep my heart rate down at 135 while actually running - even with a shortened stride, it felt like a comically slow cadence. But am curious enough that I might just do this for the next couple of months, and see how it changes my 135bpm running speed.

[@seandunlap1743]

I'm using Lydiard these days--- he allows for some higher end aerobic until the time is right. I find Lydiard to help me in the easy days and the base phase (where I am now). This gives me "permission" to run easy and back off when I feel a little itchy to go. I completely agree with Seth's approach that you do need to stress what you plan to stress. I'm not sure MAF is interested in racing?? Even still, It's good to huff and puff ;) whether you are racing or not.

[@dominikschrott7412]

7:42 it's actually not different than your own philosophy, @Seth, Dr. Phil's proposal is not 100% low intensity all the time. It's about two phases, just as you do. 1st 100% low intensity, to work on strong lungs, mitochondria and capillarisation. Durimg a longer period of time, 4-6months, untill you feel that you plateau, and then in second Phase you (competition phase) you begin to insert the intensity and goal race specific work.

[@liquidh5226]

SJM got this. I got injured and trained low intensity exclusively for 4 months. It really screwed up my speed runs. Don't do MAF exclusive 😢😢

[@Brumiani]

I'm 63 with mild aortic stenosis and actually my pace is about 8 or little less minutes per kilometer and works very well. Nasal breathing without fatigue. Comfortable and no pain.

[@brigiddemoor4206]

The two Seth's streching!!!! 💖💖💖

[@coryburns3521]

I actually start my new blocks out like this and coming off of rest periods or injuries. Usually 3-4 weeks just building the base but yeah, after that you gotta step on the gas for sure. As the saying goes, " nothing changes if nothing changes". You can be really good at running slow of that's all you do but that's not most people's plan.

[@Henrik4621]

180-age is like your max heartrate is 220- age. I use zone1-2 in 80-20 running. Its 20 heartbeat over my MAF in top of Z2. I tried MAF with no succes. For me it is quite low intensity.

[@dcdno_one2393]

I've been running MAF for almost 2 months (exclusively). Prior I ran 80/20. My MAF HR is just 180 - myage. I didn't bump up or down. MAF has been nothing but bad.... I don't know if I'm unique or I just had a good aerobic base going in and now its bad? I did my first MAF run at an average of 5:50km for 11km. Two months later my last 11km MAF run was on average >7:00km. May I have a heart or lung tumour? I don't know. I developed runners knee within the first few MAF runs so I had to go to physio. I've kept with it because of people like @Floris Gierman and because I feel like I'm in a cult - I have to do it. My hopes of a sub 20 minute 5km seem to be in the toilet whereas my prior training had me at 20:39. My last run took me 1 hour to run 8km. It was crazy. With a cadence of around 160 I'm basically running twice as many steps (slowly) than I did on my first MAF. I think I am too far in to back out and at the same time loosing too much.

[@francescodefendi3201]

Wow! Almost 50,000! You deserve it boy! 👏🏼🤙🏽

[@johnnychen2002]

Seth, your words were mostly correct but lacked balance. 1 thing you failed to mention is Maff believes stress (including high HR and general life stress) inhibits aerobic development. This is often how Maff and followers explain lack of result. Maff isn't for 5k racer. Probably won't help Kipchoge because he'd have to give up quality sessions. For Ironman and ultrarunners, 3-hour is a short race. Most don't go anaerobic during entire race. Maff Method makes more sense for them. Many of us learned through Tim "Lucho" Waggoner's podcast. Lucho won 2012 Leadman in 20:12:42. Maffetone's original follower: Mark Allen's short race is 8 hours. 100-miler Zach Bitter (11:19:13=6:48/M pace) is another poster child. 1 popular approach is to follow 180 formula for 3~7 months to "build base" before any high HR workouts. Another important piece is injury avoidance. (Maffetone meets Tabata) Seth, please make a follow up video on the topic. Include clips with the man if possible. Phil is very approachable.

[@Jeremy-vf7su]

Hey Seth- I’d encourage you to read primal endurance. I feel like you’re giving MAF a little bit of a misconstrued summary. There’s definitely a lot of heart rate work…but there’s a ton of emphasis on aenorobic work that they credit to the success of the athletes. Thinking Mike Pigg in the 90s.

[@doug8407]

From what I've read, true MAF training is not 100% running at your MAF heartrate all of the time. That is true for the initial aerobic base-building period, which can last quite a while depending on how fit you are (3-6 months). But once your aerobic development plateaus, which you keep track of by running a MAF Test every month or so, you then begin to incorporate anaerobic training and/or start a racing season for 2-3 months. Then you recover and go back to another aerobic base building phase of around 2 months or so, before again doing anaerobic work and racing.

[@zethpeterka2930]

That would be such a boring way to run lol

[@Kelly_Ben]

A lot of what I read on the MAF website sounded good, but due to the heat of summer and my hilly area, there is simply no way for me to stay below the HR without walking MOST of my "runs". That I simply can't do, regardless of the benefits. He also stressed staying below that HR all day every day for at least 3-6 months, not just on runs. Noooot happening. Bye bye all other hobbies! I think I'll take from MAF the importance of LSD, but I love my hilly trails too much to comply.

[@Essentialoils4ujess-weagle]

MAF training allows me to run multiple days in a row without getting too tired 😴 But I live in New England and this type of training doesn’t help me get stronger running hills. So my Sunday long runs are done at a steady pace. And my shorter 3-4 miles runs are done based on my HR. Running hills based on your HR can be quite frustrating

[@vanessarodrigues2530]

Ah you see, maffetone is interesting concept. I Maffetone and 80:20.Ceiling for maff is 148, 148 for zone 2. I bore myself to death, trying to convince people to train at a lower HR. They won’t have it. Whichever method people use, you benefit from running slowly most of the time, if both all of the time for a training period. Run too fast, you’ll end up doing fast stuff poorly from fatigue and add in what I refer to as junk miles - the miles that won’t improve your running as it’s too slow, and too fast to aid the endurance base. If people want real improvements it’s really important to get that right type of training in.

[@Hillrunner50]

Most people who don't read into the topic believe that the Maffetone Method is all about the 180- age and doesn't involve any high intensity. Totally false. If you read the Big Book of Endurance training and Racing, you'll learn that the Maffetone Method is the 180-age formula, proper eating, stress management, sleep and recovery. High intensity is a part of the program, but only after you've built an aerobic base first.

[@mckonal]

now that you are suffing from some injuries, dear seth, you might have changed your mind in this video. :) maf training basically adapts your body burning more fat. you might think you are fit but you might not be healthy. just run some kilometers trying to stay in zone2 and you will see y'all.

[@davidcouch007]

I tried the maffetone method. It's not for me. My HR max lwhen using the MAF method would be about 126... I'm a type 1 diabetic. That is literally just above my walking pace HR. I tried it for a month with no improvement whatsoever. I now use HRR as a base for my zone training as my resting HR is approx 70 and my max can be as high as 200bpm. These levels are now coming down by just running mainly in zone 2 or 3 for hills. Horses for courses, nobody is the same the next person.

[@mrdavester]

The big difficulty in starting MAF training when you are middle aged is the low low HR numbers you are supposed to stick with. 133bpm. I was holding that with a brisk walk tonight.. come on. I'm two weeks in, how long til I can actually run for more than 15 seconds straight? I ran hard all last year so i'm not new. Also, interestingly. Heart rate is like turning a train around. Pass your hr number and watch it keep going up and up before finally starting to slowly lower, then BAM.. way too low.

[@cliffcox7643]

Im 55, so my HR should be 125, that' s impossible to maintain cause even getting ready, im excited and my hr is already 120 just putting gear on.

[@proudtobeblue]

Im supposed to run at 140 HR it's not even a jog for me so increased it to 150 and its basically a run walk and frustrating as hell. However I do have a grade 2 groin tear. I do a test run once a week and it's going down about 5-10 secs each time

[@cebukid70]

I do a variation of MAF all the time, but simplify it to just staying with my "zone 2" HR. During "off-season", I do 90/10 (sometimes 99/1...lol)... and if I'm training for something 80/20. I also read that Lydiard (sp?) employed this concept and that Maffetone just put his name on it. It seems like seasoned sub-elites and elites like Seth don't really "need" MAF training, as their aerobic engine is already world class caliber.

[@seriousbees]

MAF gives me a number that's a bit higher than traditional z2 "easy" so if i did MAF, I'd still be building up fatigue and it'd hurt my speed workouts. The general idea is good though because most newbies dont understand the importance of aerobic training. I just think the numbers arent all that accurate

[@HectorDavide]

Seth... I'd suggest not to rely only on the website info our 'our' comments...from viewers, but go deeper and get some of Dr. Maffetone books.... plenty of choice for you there and more valuable content I presume. The issue may deserve something more than just comment on the comments. Go to the source. Go to the MAF literature.

[@heypauly2002]

Phil methadone believes that he can watch a runner and tell when his stride and cadence was beginning to decay. He was around many runners who really pushed very very hard and did almost nothing slow. He came up with the idea of running slowly and for long distance but fast enough to where you would almost have your stride decay.anyway Phil is a chiropractor none of this is based on science it's all simply based on observation and it's very individualized it has nothing to do with 180 beats per minute minus your age. I'm 65 has absolutely nothing to do with me.oh and by the way I've never met anyone who would swear by Phil nephiton's methods whatsoever.

[@Eagle-zl4gz]

If you are experienced ( DO NOT) put yourself through MAF running! It will actually hurt your training

[@GarbageLegs]

QOD: MAF heart rate zone is too hard for me, it'd have me doing 145-155bpm. My easy days have me around 140bpm. I'm curious what benefit there is to run even slower to the point where I need to change my form to run that slow. I like the idea of 1 HARD effort and 1 LONG effort a week and then the rest as much mileage at as slow as you can stand, probably closer to the Hal Higdon methods.

[@tonybowen455]

I started jogging in Sep, using Maff kind of by accident. I wanted to go long distances, but I wasn't fast. I actually really started liking half marathon distance, which is similar to what you said in your other video of doing 2+ hour long runs to build up the lungs. After I did that I was able to crush my pr 5k times these past two weeks. I feel like that is way better for training for another sport, and I want to start focusing on getting my mile time down which I think would be even better for sports, and then just doing slow long distances. As a side note, I think even going below Maffetone heart rate and jogging for a lot of hours is a great way to build a base starting out. It got me mentally used to just putting in hours, and I was surprised how much my speed increased. I had no idea how hard I used to run before I started watching people like you and kofuzi on YT. I just found out about recovery runs the other day.

[@runningformybestlife]

This was fantastic. I loved hearing your insight on this. I started this method about 3 months ago and have seen about a minute taken off my pace at zone 2. I feel much better the days and my runs much mor enjoyable. I try do 2 days of speed work. Due to COVID and no races planned, I’m gonna stick with it throughout 2021. Basically, I think do whatever works for you. Everyone’s body reacts differently.

[@CurvedXice67]

I’ve been training maf for months. Best thing ever. Thought you’d never make this video !!

[@johnogaage]

Me too 👍

[@tevzerzen9148]

Rocking Slovenian National team tracksuit. Nice job!!😁

[@citrix123]

My slow miles are hr 140 at 11 mile pace, I mean if I try run slower I don't have the mechanics for it, but my breathing is perfect at this rate also when finished training they say if you feel you could go do the same training again with no issues or tiredness then that's good enough for slow miles plus recovery as heart rate is influenced by many variables

[@Gamer8451]

QOD: Didn't work for me at the very beginning to regain fitness after months of weekly low mileage. I had to run 12min/mile and slower to actually run under my MAF and my hear rate would slowly increase the longer I run even though I'm holding the same pace. So instead what I did was running on high zone 3 pace more often to build leg strength and endurance. After a month, the MAF method started to slowly work for me. Now I could run 9min/mile pace on MAF. Nowadays I run at least 75% of my weekly mileage using the MAF method. Eventually I could run faster with lower heart rate.

[@dragomxsoldier]

All my easy runs average heart rate was at 170 so I had to really slowed down practically walking so I can build up my aerobic machine

[@richardrankin7488]

I am a firm believer in what you have set out. Want to race fast? Got to train fast! If you train solely at 9 minute a mile pace there is no way you will race at 7 minute a mile pace. Up to 20% of your training should be at a fast pace that is at or faster than the pace you want to race at.

[@b09d4n]

I did MAF for one entire year. I had no gains in speed, absolutely none. I followed also his philosophy on low carbs, good fats, relaxing and keeping the stress at a minim and so on. I became very good at running a Marathon per month at around 4 hours. For a few months now I just renounced at any diet and I introduced hard days (one per week, intervals on treadmill) and the results start to come. So Maffetone is best for over trained athletes like Mark Allen. If you are slow you will remain slow, no matter how much volume you will run at MAF pace. I agree entirely with your thoughts based on my findings.

[@MrRennieFrumpkin]

QD: totally agree re MAF - thinks it’s great for easy/recovery days but you need that 20% at higher intensities if you’re looking to improve times etc. People definitely get some good results from doing MAF exclusively but I think they’d see even more improvements if they varied their training.

[@raysollarsthehappyjogger5907]

No matter what the physical activity is what holds true across the board is training is specific to what you want to do. In the weight training world, the workout of the bodybuilder is different from the powerlifter as is from the Olympic weight lifter. In running, the sprinter is a whole different animal than the marathoner and everything in between. Enough said.

[@jameswillis3603]

Seth’s comments on a very slow 9 minute mile, I’m trying my hardest at the moment to finish a half marathon in November under 2 hours and it will be around 9 minutes a mile, how the other half live ☹️

[@johnbucci3730]

Where you are incorrect about Maffetone is that he is not saying to run slow. He is saying that if you build your aerobic base properly, you will have the same heart rate at faster tempos. However you are correct in saying that it is not proven at the elite level. The only example is Mark Allen for the Ironman