BIG GIVEAWAY!! Win a $100 gift card from pathprojects.com. To enter, subscribe to my TH-cam channel and comment: what is your favorite lesson, takeaway or quote from this video OR from your own training or racing journey? Congrats @shag377 for winning a $100 PATH projects gift card.
I ran my 2nd 5k in just over 55 minutes. I came in 38 of 38 of the pack and first out of first against the only person who matters. I am going to train during the summer for a race in October. My goal is sub 45 minutes. My favorite takeaway is what I have seen - go slowly, and be patient.
Congrats @shag377 for winning a $100 PATH projects gift card. Pinned comment shows you're the winner. Please reach out per email via my Extramilest website to claim your price and mention this video. Thanks and cheers, Floris
Running my first half marathon this weekend and feeling a bit nervous. i think the big picture approach you guys have in this video helps me to relax. Then we'll see and get back to building that aerobic fitness afterwards. i really want to say that being flexible e.g when i've got a lot on and I'm feeling the stress levels rise, helps too. Thanks!
I liked his entire closing statement at 56:56. Some excerpts from his closing: Don’t expect it to come immediately. It is so worth it. To have your health. To have a longer lifespan … that you can enjoy life in general, it’s worth it. Looking forward to your video with Eliot Kipchoge!
I've always loved my long, slow runs. They are so fun and easy. I ran my first marathon in 4:51. I was tired, but felt like I could make it to a 50K if I kept going. That being said, my HR is always in the 150's. 🤷♀ I'm going to try 13 minute miles this summer to see if I can get my HR lower. I've never done any speedwork. I'm heading toward 57 years old.
I am on full send when it comes to Low Heart Rate Training. I was sceptical at first but after a few weeks I was lucky enough to see results. The hardest part was dealing with my runners ego as people I thought I was fitter than were running past me when I was on an easy run. I stuck at it, and I just completed the London marathon in 2hr 59 (which was 49 minutes quicker than my previous marathon). I have also taken my 5km from 19ish to almost breaking 17 minutes. I will continue to push with this method and I now hope to get close to 16:30 for a 5k. I never thought I would be running my fastest times as I get older.
@@Nyelands I upped my mileage over time, but peaked at around 90km (for 3 weeks in a row). Speedwork tended to be my weekly 5km parkrun and then one other session of either tempo or intervals. I certainly could have done more, which has been my biggest learning point. I am now focusing on 5k speed and will ensure I do some strength work in the gym (which I failed to do in my marathon block) and ensure my speed sessions are structured. Enjoy the easy runs though, because they are what give you most enjoyment from running.
Very good one! Floris, may be it is time to meet again with Jonathan Walton. He also run London marathon 02:30 but without any water and nutrition during. He is a phenomenal person and you would be able to squeeze something new from him. Will be a blockbuster! Jonathan is one of a kind!
I improved from 5:40 in 2017 to 3:58 in 2024 Berlin... MAF really works but takes time... Good thing is you will be injury free and enjoy the journey.. Thanks a lot for your videos
Welcome back! Have enjoyed the race videos, and have been watching for another Extramileist! I love the advice to be patient and to give yourself grace. I can get caught up in paces and PRs, but just relaxing and enjoying the process is so good! Currently training for a half marathon, but will be back at marathon training in the fall.
For me, long-term approach is the biggest lesson here. It took me six months to start seeing improvement into MAF I know there’s a lot more left so it’s long term commitment for me!
Im doing low heart rate runs for 5 weeks now.. started with a very slow 10'/km.. but now im about 9'/km.. i think it's important to joirnal how you feel after each runs and to assess what possibly could have affected your time n pace..
I just have to say, your interviews are extremely inspiring! I started the Kipchoge Smart Running podcast because I was interested in the content, then saw you had a contest, so I left a comment. However, I started binging your content immediately afterwards because the interviews are so inspiring! Thank you for all the time you put into these interviews and getting great runners onto your channel. Im a 38 year old mom of three with a full time job. A few months ago, I decided to quit using these blessings (my children and job) as an excuse. I made the choice to start running again. And now I have the opportunity to run every day! The Boston Marathon or NYC marathon is on my five year plan. Thank you for keeping me motivated ❤
Running 'low carb' is part of the MAF method. I do agree it might no be for everyone, but that applies to every method or training philosophy. I believe the human body is highly adaptable so I feel changing things up is needed to stimulate the body different., thats why switching methods can boost performance. Not because what you were doing was wrong but now you reap the benefits.
Many good takeaways. One good one is about nutrition and recovery. My training really took off when I got this component right, largely because I am now so much better at absorbing the training load and bouncing right back.
Great Interviews guys, I have shared it with my work team that ran London .. and Scott (I will say it again) a very well run race in tough conditions , I followed a few people that Monday and to say the conditions were less then ideal for runners (25C /77f ). Yourself and Eric Floberg were the highlight of the race when a lot of people were suffering you were able to maintain consistancy and knocked it out of the park
It all comes down to preparation. If you are prepared and have the correct game plan, you can't be beat. Saw so many that were not ready. I just school my head the whole time. Congrats on London and enjoy the recovery. You totally earned it!
I’ve been doing MAF method for a year. I increased my max MAF pace from 10:20 to 8:00. However in February I caught a virus and had symptoms for 5 weeks. I lost my aerobic gains and my max MAF pace is now about 9:20. This is very demoralising but I guess illness and loss of fitness is just part of running and life?
Hi Floris I really enjoy your content. You cover all aspects of running optimization. Thanks. It helps me a lot! I know this question is not related tot his video, but was not sure how to ask you this anywhere else to get a reply. Do you suggest/prefer Zone 2 training or MAF training when it comes to building aerobic endurance with marathons as the target goals? I know a bout the 80/20 concept and want to incorporate that into my routine after my next half marathon on Sunday. But I am not sure whether to go for zone 2 for 80% or MAF which is slightly higher BPMs. Curious what you would think? I have been running consistently for the last 3-4 years with 3 runs a week and completed 3 marathons and a bunch more half. Currently PB for marathon is 3:39:42 and for half 1:39:xx Thanks in advance!
Thanks Scott and Floris, awesome podcast with great tips. Will try the cold showers, now that it’s summer, it should be easier to start and adapt to it
Hello Floris, When starting Zone 2 Training. If my target pace is 4min / KM - should I run to my 4min pace, hit my Zone 2 limit, then walk and start again? Repeat 2-3 times a week @ 60min session for 3 months? P.s. 4min pace is very fast for me. Cheers.
Hi @FlorisGierman, how long should my long run be using the MAF method to train for a 100k. I'm 55, my longest is 15 miles at heart rate is 130ish. After that it's hard to maintain that heart rate, (cardiac drift?) Should I go off off perceived exertion or slow down.
Most of the stories I hear about MAF training are from people who ran pretty fast at some point in their earlier lives. Does it still work even for people who have never been able to run fast in their whole life? Scott was a student athlete. Kofuzi was in the cross-country team during high school.
A big hello from Vietnam, Flo! Would love to get your thoughts on something: recently i've just started to take the MAF approach seriously. Problem is that it's really hot and humid in Vietnam most of the time (can be up to 30°C+ 90% humidity at 05am sometimes) - so i find it extremely difficult to keep training outdoors all the time. Wondering what's your perspective on using the treadmill indoor (with A/C) in my training, and what should be the % split between my indoor / outdoor runs (i found some materials mentioning the max. 40 / 60% split between the two but not sure if this is completely accurate). If key in MAF training is the control of your HR - then i find it much more efficient to just resort to the treadmill a lot of the time. Much appreciated in advance for your advice - and keep up the good stuff! 🙌🙌🙌
I run slower than 8min/km but I still need to start walking every couple hundred meters bc my heartrate goes up into the anaerobic level. What bothers me most is I usually slow down to a walk at 150bpm my aerobic threshhold is around 154bpm and a couple seconds after i stop running my heartrate is at 160 or 170bpm. I have however noticed improvement. I've gone from 3,2km in 35minutes to 4,2km in 35minutes. So over the course of a month I've added an entire kilometer within the same timeframe 😁.
@@Nyelands yeah I have considered that might be the case. Wrist watches are not 100% reliable at times. I think I'm getting a little bit better at recognizing the signs of my heartrate being a bit too high but the watch still seem to be more accurate at it than I am 😅. I was gaslighted by my schools to think out of breath meant tasting blood and barely be able to breathe. So when I think I'm just a little out of breath my heartrate is already at like 170-180bpm.
I'm recovering from knee surgery (10 weeks ago). I'm also 11 weeks past quitting a bad kratom habit, as well as an opiod pain killer habit (although prescribed). I'm having a known post-kratom problem: Tachycardia. I'm 53 and both my MAF (with 10 subtracted for my injury/recovery) and traditional training hr calculation puts me at 117. But I'm regularly at 100-105 just sitting around (of note is that blood work and EKG were basically unremarkable). This should eventually improve as I get further from my bad habits, but for me to do low hr training on a stationary bike and stay in zone 2 I'm on the lowest setting and pedaling stupid slow. Am I wasting my time since I have this tachycardia issue?
Hi Floris i just started training with a lower HR. Running real slow, so slow in fact I feel like I could run every day. Im wondering if i should be taking a day off if I am feeling so great running every single day.
You do need rest. Maybe just a day. You can always mix it up with some other forms of activity. Anything from walking to strength training would serve you well. Good luck!
Good day. Does this method mean running for months at just that, low, heart rate, or can it be combined? For example. 3 times a week like that and 1/2 times faster. This is ok for young people, but for us over 50 years old, you simply can't even run, we are exceeding the maximum allowed for aerobic running. Specifically, I'm 57 and when you subtract 180, there's not much left for me to run. I have to be a shade faster than a brisk walk to maintain that limit. Otherwise, I ran, mostly 5 km, which is fine for me, sometimes 10 km, and my heart rate is, on average, around 143, and I run those 5 km in about 34 minutes. I don't chase records, speeds, I just enjoy sports (once football, basketball, now running). I tried to run the Belgrade Marathon the other day, but severe cramps in my calves stopped me at 31.4km. That's why I want to prepare better this time and try again next year. I talked a little, I apologize. The most important thing for me is your answer from the beginning - is it possible to combine or only this method (slow running)? greeting
If you are just starting low HR training,my understanding that it it is best to keep it all slow for as long as possible, like 3-6 months. If you're healthy, already trained you can add 5 bpm. As someone close to 60 years old, you may be able to add another 5 bpm if it still feels easy.The 180-age formula changes a bit for older athletes. After months of slow training, you can do higher HR1-2x per week but I would make it mostly speed work intervals.
This method works for some people but definitely not everybody. I feel like I wasted 4 years not actually training, but still breaking down. All I do now is mostly sled pulls and sprints and my endurance performance has sky rocketed because of it. Cutting out carbohydrates was key as well, you don't need them before, during, or after. That's another lie that most runners believe.
![[UNCUT] เก็บ "สจ.โต้ง" เอี่ยวมาเฟีย รู้ตัวคนบงการ ก่อนสั่งลั่นไก I คนดังนั่งเคลียร์ I 13 ธ.ค.67](http://i.ytimg.com/vi/o-J_p62D40w/mqdefault.jpg)
BIG GIVEAWAY!! Win a $100 gift card from pathprojects.com. To enter, subscribe to my TH-cam channel and comment: what is your favorite lesson, takeaway or quote from this video OR from your own training or racing journey? Congrats @shag377 for winning a $100 PATH projects gift card.
I ran my 2nd 5k in just over 55 minutes.
I came in 38 of 38 of the pack and first out of first against the only person who matters.
I am going to train during the summer for a race in October. My goal is sub 45 minutes.
My favorite takeaway is what I have seen - go slowly, and be patient.
Well done on your running journey so far and great mindset right there. Enjoy the process 🚀
Give yourself lots of grace. Incorporate all the elements of low heart rate training. Each influence the other. Good luck.
Yay you! You can do this!!
did you walk most of it?
Congrats @shag377 for winning a $100 PATH projects gift card. Pinned comment shows you're the winner. Please reach out per email via my Extramilest website to claim your price and mention this video. Thanks and cheers, Floris
Running my first half marathon this weekend and feeling a bit nervous. i think the big picture approach you guys have in this video helps me to relax. Then we'll see and get back to building that aerobic fitness afterwards. i really want to say that being flexible e.g when i've got a lot on and I'm feeling the stress levels rise, helps too. Thanks!
I liked his entire closing statement at 56:56. Some excerpts from his closing: Don’t expect it to come immediately. It is so worth it. To have your health. To have a longer lifespan … that you can enjoy life in general, it’s worth it.
Looking forward to your video with Eliot Kipchoge!
Spot on takeaways!
Thank you. Nothing that's worth it comes easy. But the rewards are so great!
I've always loved my long, slow runs. They are so fun and easy. I ran my first marathon in 4:51. I was tired, but felt like I could make it to a 50K if I kept going. That being said, my HR is always in the 150's. 🤷♀ I'm going to try 13 minute miles this summer to see if I can get my HR lower. I've never done any speedwork. I'm heading toward 57 years old.
I am on full send when it comes to Low Heart Rate Training. I was sceptical at first but after a few weeks I was lucky enough to see results. The hardest part was dealing with my runners ego as people I thought I was fitter than were running past me when I was on an easy run. I stuck at it, and I just completed the London marathon in 2hr 59 (which was 49 minutes quicker than my previous marathon). I have also taken my 5km from 19ish to almost breaking 17 minutes. I will continue to push with this method and I now hope to get close to 16:30 for a 5k. I never thought I would be running my fastest times as I get older.
What is your weekly mileage? And do you do any speedwork?
Wow crushed it, well done! More PB’s ahead of you. 🏃♂️🔥🚀
@@Nyelands I upped my mileage over time, but peaked at around 90km (for 3 weeks in a row). Speedwork tended to be my weekly 5km parkrun and then one other session of either tempo or intervals. I certainly could have done more, which has been my biggest learning point. I am now focusing on 5k speed and will ensure I do some strength work in the gym (which I failed to do in my marathon block) and ensure my speed sessions are structured. Enjoy the easy runs though, because they are what give you most enjoyment from running.
Can you tell how you train in zone 2 ? Do you use a HR chest strap
Very good one! Floris, may be it is time to meet again with Jonathan Walton. He also run London marathon 02:30 but without any water and nutrition during. He is a phenomenal person and you would be able to squeeze something new from him. Will be a blockbuster! Jonathan is one of a kind!
Yes Jonathan is a beast, great to watch his running journey. Follow up conversation would be interesting 👍
I improved from 5:40 in 2017 to 3:58 in 2024 Berlin... MAF really works but takes time... Good thing is you will be injury free and enjoy the journey.. Thanks a lot for your videos
Wow great improvements, congrats on Sub 4 at Berlin!
Welcome back! Have enjoyed the race videos, and have been watching for another Extramileist! I love the advice to be patient and to give yourself grace. I can get caught up in paces and PRs, but just relaxing and enjoying the process is so good! Currently training for a half marathon, but will be back at marathon training in the fall.
For me, long-term approach is the biggest lesson here. It took me six months to start seeing improvement into MAF I know there’s a lot more left so it’s long term commitment for me!
Spot on Yvens, well done on the patience and long term view here
Im doing low heart rate runs for 5 weeks now.. started with a very slow 10'/km.. but now im about 9'/km.. i think it's important to joirnal how you feel after each runs and to assess what possibly could have affected your time n pace..
I just have to say, your interviews are extremely inspiring! I started the Kipchoge Smart Running podcast because I was interested in the content, then saw you had a contest, so I left a comment. However, I started binging your content immediately afterwards because the interviews are so inspiring!
Thank you for all the time you put into these interviews and getting great runners onto your channel. Im a 38 year old mom of three with a full time job. A few months ago, I decided to quit using these blessings (my children and job) as an excuse. I made the choice to start running again. And now I have the opportunity to run every day! The Boston Marathon or NYC marathon is on my five year plan. Thank you for keeping me motivated ❤
Running 'low carb' is part of the MAF method. I do agree it might no be for everyone, but that applies to every method or training philosophy. I believe the human body is highly adaptable so I feel changing things up is needed to stimulate the body different., thats why switching methods can boost performance. Not because what you were doing was wrong but now you reap the benefits.
The evidence so far is that it is for no one. Low carb running is associated with significant increase in stress fractures and bone stress injury.
Many good takeaways. One good one is about nutrition and recovery. My training really took off when I got this component right, largely because I am now so much better at absorbing the training load and bouncing right back.
Awesome!
Great Interviews guys, I have shared it with my work team that ran London .. and Scott (I will say it again) a very well run race in tough conditions , I followed a few people that Monday and to say the conditions were less then ideal for runners (25C /77f ). Yourself and Eric Floberg were the highlight of the race when a lot of people were suffering you were able to maintain consistancy and knocked it out of the park
Such a difference in conditions between Boston and London, just one week apart. Glad you enjoyed it John. Hope you’re recovering well from London!
It all comes down to preparation. If you are prepared and have the correct game plan, you can't be beat. Saw so many that were not ready. I just school my head the whole time. Congrats on London and enjoy the recovery. You totally earned it!
I’ve been doing MAF method for a year. I increased my max MAF pace from 10:20 to 8:00. However in February I caught a virus and had symptoms for 5 weeks. I lost my aerobic gains and my max MAF pace is now about 9:20. This is very demoralising but I guess illness and loss of fitness is just part of running and life?
Eye opening for sure, health first, running performance will follow
Scott, you are such a kind and inspiring personality! Super glad to know you! Floris: great work as usual! loved every minute of this video!
Appreciate you, glad you enjoyed it!
My heart's melting! Thank you so much.
Just started Running from cycling. Glad i found this.
Hi Floris
I really enjoy your content. You cover all aspects of running optimization. Thanks. It helps me a lot!
I know this question is not related tot his video, but was not sure how to ask you this anywhere else to get a reply.
Do you suggest/prefer Zone 2 training or MAF training when it comes to building aerobic endurance with marathons as the target goals? I know a bout the 80/20 concept and want to incorporate that into my routine after my next half marathon on Sunday. But I am not sure whether to go for zone 2 for 80% or MAF which is slightly higher BPMs. Curious what you would think?
I have been running consistently for the last 3-4 years with 3 runs a week and completed 3 marathons and a bunch more half. Currently PB for marathon is 3:39:42 and for half 1:39:xx
Thanks in advance!
Thanks Scott and Floris, awesome podcast with great tips. Will try the cold showers, now that it’s summer, it should be easier to start and adapt to it
Hello Floris,
When starting Zone 2 Training. If my target pace is 4min / KM - should I run to my 4min pace, hit my Zone 2 limit, then walk and start again? Repeat 2-3 times a week @ 60min session for 3 months?
P.s. 4min pace is very fast for me.
Cheers.
Hi @FlorisGierman, how long should my long run be using the MAF method to train for a 100k. I'm 55, my longest is 15 miles at heart rate is 130ish. After that it's hard to maintain that heart rate, (cardiac drift?) Should I go off off perceived exertion or slow down.
I think he says 3:15? The video broke just as he says if. Really impressive PB with no speed work
Yeah I couldn't make it out either
4:15. Not that impressive, but at the time, I couldn't believe it! Going from not sure if I'll finish to nearly 30 minutes better than 19 years prior.
@@dsfrye01 still an amazing time considering all the major issues along the way. Very inspiring chat!
Just started maf a few weeks ago. My big takeaway is PATIENCE.
Most of the stories I hear about MAF training are from people who ran pretty fast at some point in their earlier lives. Does it still work even for people who have never been able to run fast in their whole life? Scott was a student athlete. Kofuzi was in the cross-country team during high school.
Question: What if I do strength training, by applying MAF method - will it help ?
A big hello from Vietnam, Flo!
Would love to get your thoughts on something: recently i've just started to take the MAF approach seriously. Problem is that it's really hot and humid in Vietnam most of the time (can be up to 30°C+ 90% humidity at 05am sometimes) - so i find it extremely difficult to keep training outdoors all the time. Wondering what's your perspective on using the treadmill indoor (with A/C) in my training, and what should be the % split between my indoor / outdoor runs (i found some materials mentioning the max. 40 / 60% split between the two but not sure if this is completely accurate).
If key in MAF training is the control of your HR - then i find it much more efficient to just resort to the treadmill a lot of the time.
Much appreciated in advance for your advice - and keep up the good stuff! 🙌🙌🙌
absolutely fine to do some (or all) of your runs on treadmill if the weather is extreme. Enjoy the process!
I run slower than 8min/km but I still need to start walking every couple hundred meters bc my heartrate goes up into the anaerobic level. What bothers me most is I usually slow down to a walk at 150bpm my aerobic threshhold is around 154bpm and a couple seconds after i stop running my heartrate is at 160 or 170bpm.
I have however noticed improvement. I've gone from 3,2km in 35minutes to 4,2km in 35minutes. So over the course of a month I've added an entire kilometer within the same timeframe 😁.
Sounds like your HR monitor is delayed.
@@Nyelands yeah I have considered that might be the case. Wrist watches are not 100% reliable at times. I think I'm getting a little bit better at recognizing the signs of my heartrate being a bit too high but the watch still seem to be more accurate at it than I am 😅.
I was gaslighted by my schools to think out of breath meant tasting blood and barely be able to breathe. So when I think I'm just a little out of breath my heartrate is already at like 170-180bpm.
Anyone hear what his post maf marathon time was. Broke up and they never say it again🤷♂️
Scott can fill you in on the details soon here I’m sure
4:15. My previous was 4:40 10 years earlier.
I'm recovering from knee surgery (10 weeks ago). I'm also 11 weeks past quitting a bad kratom habit, as well as an opiod pain killer habit (although prescribed). I'm having a known post-kratom problem: Tachycardia. I'm 53 and both my MAF (with 10 subtracted for my injury/recovery) and traditional training hr calculation puts me at 117.
But I'm regularly at 100-105 just sitting around (of note is that blood work and EKG were basically unremarkable). This should eventually improve as I get further from my bad habits, but for me to do low hr training on a stationary bike and stay in zone 2 I'm on the lowest setting and pedaling stupid slow. Am I wasting my time since I have this tachycardia issue?
Hi Floris i just started training with a lower HR. Running real slow, so slow in fact I feel like I could run every day. Im wondering if i should be taking a day off if I am feeling so great running every single day.
Running every day is the best.
You do need rest. Maybe just a day. You can always mix it up with some other forms of activity. Anything from walking to strength training would serve you well. Good luck!
Good day. Does this method mean running for months at just that, low, heart rate, or can it be combined? For example. 3 times a week like that and 1/2 times faster. This is ok for young people, but for us over 50 years old, you simply can't even run, we are exceeding the maximum allowed for aerobic running. Specifically, I'm 57 and when you subtract 180, there's not much left for me to run. I have to be a shade faster than a brisk walk to maintain that limit. Otherwise, I ran, mostly 5 km, which is fine for me, sometimes 10 km, and my heart rate is, on average, around 143, and I run those 5 km in about 34 minutes. I don't chase records, speeds, I just enjoy sports (once football, basketball, now running). I tried to run the Belgrade Marathon the other day, but severe cramps in my calves stopped me at 31.4km. That's why I want to prepare better this time and try again next year. I talked a little, I apologize. The most important thing for me is your answer from the beginning - is it possible to combine or only this method (slow running)? greeting
If you are just starting low HR training,my understanding that it it is best to keep it all slow for as long as possible, like 3-6 months. If you're healthy, already trained you can add 5 bpm. As someone close to 60 years old, you may be able to add another 5 bpm if it still feels easy.The 180-age formula changes a bit for older athletes.
After months of slow training, you can do higher HR1-2x per week but I would make it mostly speed work intervals.
My lesson is, I can run a marathon under 4 hours.
Tip: be patient. Mental strength.
The journey has been very challenging for me. My goal is to run injury free, run strong, & have fun. 🫶🏼
This method works for some people but definitely not everybody. I feel like I wasted 4 years not actually training, but still breaking down. All I do now is mostly sled pulls and sprints and my endurance performance has sky rocketed because of it. Cutting out carbohydrates was key as well, you don't need them before, during, or after. That's another lie that most runners believe.
Another lie from who?
The fastest runners on earth and their coaches @lazyhusband
@@steven7169 Wrong. A Swedish scientist named Gunvar Ahlborg.
@hektor6766 he's an elite marathon runner? If you want to just eat fat then fine, the world's best endurance athletes don't though.