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Maximum Aerobic Function. Take your 180 - your age = MAF BPM. Run and stay as close to MAF BMP as possible without walking.
Lay explanation.
 
The_MAC said:
So I made use of this function this morning, it was a good run. This will really help me to hit some specific pace targets.

This is the best I can do at the moment without throwing up on this particular hilly route:

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Nice. I reckon you'll have a good run on a flat track. VA should have one.

I've got mine set for average marathon pace for now but I'm itching to do a 5k time trail. Will most likely do at a flat PR. You tend to push harder there.
 
ShaunSA said:
It does get bloody boring tbh. But atm my choice is run slow or don't run
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Keep in mind that when doing MAF correctly, you will always be pushing that MAF threshold.

EG: My maf is 146 therefore if my maf runs are 7:00/km but in 4 weeks time the same pace produces 140avg HR, then I have to push the pace to 6:55/km. Roughly.
 
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RunningFromFat said:
Keep in mind that when doing MAF correctly, you will always be pushing that MAF threshold.

EG: My math is 146 therefore if my maf runs are 7:00/km but in 4 weeks time the same pace produces 140avg HR, then I have to push the pace to 6:55/km. Roughly.
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With MAF you eventually stop looking at heart and go purely with feel because there's many factors that impact you HR like - heat, battery life, how well rested you are, cardiac drift, road surface etc.

So for me MAF is the fastest I can run breathing only through my nose.
 
RunningFromFat said:
Keep in mind that when doing MAF correctly, you will always be pushing that MAF threshold.

EG: My math is 146 therefore if my maf runs are 7:00/km but in 4 weeks time the same pace produces 140avg HR, then I have to push the pace to 6:55/km. Roughly.
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Running should not be this complicated.
Remember to run without your gadgets every once and a while and run based on how you feel for the day.
People tend to believe if you run long distance slowly that you will build a stronger Aerobic base. Anyways I'm off to run a few km's.
 
ShaunSA said:
Ja everytime I try something new I **** my knee up

Will be sticking to MAF after this. At least I stay injury free
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I wanted to ask, what kind of knee pain do you experience? Get a patella strap or itb strap and temporarily run with those. Most likely you're pronating as you run causing your knee to get sore.
 
eepr0m said:
Running should not be this complicated.
Remember to run without your gadgets every once and a while and run based on how you feel for the day.
People tend to believe if you run long distance slowly that you will build a stronger Aerobic base. Anyways I'm off to run a few km's.
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You are saying it's complicated, it is not complicated at all. I am simply talking about MAF and how MAF works to get the full benefit of the method.
 
This afternoons run.
Running at moderate pace.
Tomorrow morning slow 5k and tomorrow evening prob doing a 20k slowly.
Screenshot_2023-08-03-16-59-13-04_3bb53944894d9646ec5754b62cc2584b.jpg
Screenshot_2023-08-03-17-00-57-35_3bb53944894d9646ec5754b62cc2584b.jpg
 
eepr0m said:
I wanted to ask, what kind of knee pain do you experience? Get a patella strap or itb strap and temporarily run with those. Most likely you're pronating as you run causing your knee to get sore.
Click to expand...

Yeah bought a patella strap this weekend. Will try it out and see if it helps
 
RunningFromFat said:
Generally you get people that have been running for years that are already at a high ceiling level.
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True my 5km and 10k times have not really improve these past 2 years.did manage to run a sub 75min 21k in December. Nothing close to my pb though
 
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