LOW HEART RATE TRAINING PLANS
Since I took up Low Heart Rate Training (LHR or Maffetone Method) in 2011, I’ve had so many questions from friends and fellow runners. I’ve shared my experiences and my tips, but there was one gaping hole. A MAF training schedule.
He doesn’t provide one and there isn’t a set template, but after years of doing this and coaching other runs I have a system that seems to work. I’ve put it together here along with some basic tips that are important to implement Low Heart Rate training.
If you’re feeling stuck these MAF training plans can help you get moving.
LOW HEART RATE TRAINING PLANS
WHY THESE PLANS?
You’re tired of hitting the same wall over and over again? Or maybe just sick of the constant fatigue during training, while knowing you have more to give.
OR maybe you’re one of the smart ones who knows starting here is building a foundation that will last.
I thought about splitting this up in to a number of downloads, but instead I’m including them all in this plan. You’ll find a Level 1 and Level 2 half marathon plan, along with Level 1 and 2 marathon training plans. I think by seeing them, you’ll find out how similar the training is at all levels and where you might be able to make adjustments that best fit your needs.
Half marathon training plans for beginner and intermediate runners
Marathon training plans for beginner and intermediate runners
Tips for implementation
How to incorporate speed workouts in a MAF program
GET PRINTABLE PLANS NOW!
Delivered as PDF.
LOW HEART RATE TRAINING COURSE
READY TO LEVEL UP?
Get a complete breakdown of how to implement LHR training from day one. Having worked with thousands of Low Heart Rate runners in our run club, we know your questions and address them up front!
Get additional information on what to do if you have to start out walking and what pieces of MAF you can drop (like Keto!). This course will give you that extra boost to stick to it and see progress.
All plans from the ebook, plus a power walking program, 5K and 10K plans
Modules on common issues, frustrations and how to proceed
Tips for how to add speed work and other tips to improve pace (like follow along warm ups)
Figuring out race pace and what to do after your race
GET THE COURSE!
Delivered via Thinkific.
The 29 page ebook will provide only training plans and some basic details to help you see progress. The course will provide more in depth information, additional training plans and tips.
Want more than just a plan to print on your own? How about access to a coach every week to ask questions? And a community of other runners who are going through all the LHR things you are? Checkout the new Online Running Group for just $27.99 month.
Using your low heartrate plan I’ve been able to run through the gulf coast heat and humidity without stressing about pace and actually relaxing during a run instead of killing myself trying to hit winter paces. I ran a 12:36/mile in 69F (64 dew point) April 4th and last night did the same route at 11:34/mile with a lower heart rate at 78F (76 dew point)! I love running fast and really pushing hard but in this season I really needed a new way to fall in love with running. Thank you so much!
Hello! I just wanted to share with you that I’ve been following the LHR training plan and just completed my first race since beginning that program. It works. It absolutely works. I hit a PR and shaved 16 minutes off my time. Thank you so much!!! Your blog is absolutely worth it and I recommend it to everyone I know.
– Jeni Anne
Amanda is a Running Coach, Certified Personal Trainer and Fitness Nutrition Specialist with over 19 years of running experience and coaching. She began utilizing Low Heart Rate training in 2010, after finding herself in a hormone imbalance and consistently run down from training.
Through using the plan consistently, she went on to a half marathon PR of 1:44 and used the program to successfully transition back to running after knee surgery (caused by a trampoline, not running!)
This guide utilizes both her personal experience and her years coaching to help you guide through a MAF program that will work. Please see a doctor if you have any known medical issues, this is not a personalized plan.