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RunningAHEAD - Topic: transition from MAF to Tempo etc advice …
https://www.runningahead.com/forums/post/e4cd9469f92b43219c50aa36eb0f5747
For example, you might do a MAF-pace warmup for a couple of miles, then a burst of 1/2 to 2 miles at tempo pace, then a mile or so at MAF pace, then another stride, etc. It's a good way to ease into those tempo runs without so much risk of injury. You are smart to approach tempos with caution.
MAF Training for Runners - Town and Camp
https://townandcamp.com/running/maf-training-for-runners/
To perform at your best in competitive races when you’re using the MAF training method, you should split your miles into aerobic vs anaerobic miles. This allows you to allocate your energy healthily and effectively, without taking too much of a toll on the body.
My Start with MAF Training | MAF Method Triathlon Training
https://lifeonthemafmethod.wordpress.com/2017/03/30/my-start-with-maf-training/
Reflecting on the pain of these experiences, I persevered with the MAF method, which had assured me that I would be much healthier training this way. The next few runs were slightly better, with a 3 and 4-mile runs at 8.35min/mile pace and 155bpm and a 5miler at 8.51min/mile. Disappointed with my times, I investigated Maffetone’s diet advice too.
What Is MAF Training, And Is It Effective? - coached.fitness
https://www.coached.fitness/blogs/maf-training/
The 180 formula is a formula for calculating your MAF heart rate. It’s a simple calculation where you deduct your age from 180. You then add or subtract from this number based on several lifestyle factors that Phil has set. The end result is a heart rate ceiling that you do all of your training at or below.
Maffetone Method – Low Heart Rate Marathon Plan
https://www.runtothefinish.com/maffetone-low-heart-rate-marathon-training/
One of the tenants of the MAF training plan for beginners is doing MAF tests to help track your progress in aerobic function. The MAF test is performed as follows: 1. Warm up 10-15 minutes (keeping at least 10 beats below max HR) 2. Select a 5 mile course which you can use for all tests {3 miles if you run less than 60 min for a long run} 3.
MAF Training – Train Slower (And Smarter) To Get Faster
https://enduranceskating.wordpress.com/2014/08/07/maf-training-train-slower-and-smarter-to-get-faster/
For sure when you are out running at your MAF heart rate and get passed by other runners, you have to grit your teeth, swallow your pride, and remind yourself that you are out there to improve your aerobic base, not to try to keep up with the next guy. For me, I’m setting my MAF at 180-37 + 5 = 148. The “MAF zone” is 138-148.
MAF Training review – Part 3 The Good, The Bad and The …
https://bigredrunning.com/2021/06/02/maf-training-review-part-3-the-good-the-bad-and-the-ugly/
The process for growing new mitochondria and capillaries takes six weeks so this is the minimum timeframe you should be focused on MAF training if you’re to get its benefits. But it’s not necessarily a one-off hit as you’ll usually be growing these on a rolling basis.
Maffetone Method and Proper Base Training - Strength …
https://strengthrunning.com/2015/02/maffetone-method-and-base-training/
Most runners use the Maffetone Method for their base training phase, dedicating up to six months of running low-intensity paces that never spike their heart rate over this “aerobic maximum.” The goal is to improve aerobic development and the percentage of calories burned from fat. Maffetone says on his website:
RunningAHEAD - Topic: New to MAF training wanting guidance for …
https://www.runningahead.com/groups/LOWHRTR/forum/4502e2879fc74814b2a44e5fa11c2c57
Make sure your training is mostly at or below MAF in between the races (races are truly enough speed work). If you're properly trained, your aerobic speed should improve a little when you add some tempos and races into the mix. Good luck. Hope the year of …
7 reasons why some athletes are not making progress …
https://extramilest.com/blog/7-reasons-why-some-athletes-are-not-making-progress-with-maf-training-and-what-to-do-about-it/
The benefits of MAF training: With this MAF training approach, you burn more body fat, increase your energy and brain function, limit the risks or injuries and disease, build greater endurance, strength, speed and physical fitness. On a monthly basis you can take a MAF test on a running track, to measure your aerobic progress.
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