While low heart rate training is more of method of training and less of a prescribed plan, I am including it the comparison of marathon training programs because it’s currently what I use.
Many of you have asked for more details to decide if it’s a good fit for your training.
The biggest concern, issue, road block for many runners is that in the initial stages (month 1) they often have to slow their pace dramatically to stay within the prescribed heart rate. A better understanding of the program shows that this proves Maffetone’s point about the need for a stronger base before doing speed.
I think this style of running benefits tremendously from a Maffetone Method coach. Otherwise there are often concerns about going too slowly or when to add in speed, strength, etc.
The Maffetone Method helps you take charge of your own health and fitness—and succeed. Every animal on earth knows how to be optimally healthy, but humans have gone astray; getting back your instincts and intuition is one of the benefits of this process.
The 180-Formula provides two important benefits. First, it trains your body to burn more stored fat for energy (we normally burn varying amounts of both sugar and fat). This is important for overall health. Second, it enables you to run, bike or perform other activities faster over time (weeks and months), all while remaining at the same training heart rate. This is important if you’re a competitive athlete.
Translation – Run faster at the same level of effort.
Learn more about the benefits low heart rate training
MAFFETONE METHOD PRINCIPLES
The MAF Method (also known as Maximum Aerobic Function) in regards to running is pretty basic, which makes most people assume they’ve missed something…they haven’t.
- No run should be done above your max calculated HR
- First mile should be done up to 10 beats per min slower than max
- ALL cardiovascular work should be done at or below this number
- MAF 3-5 mile test performed every 4 weeks to monitor progress
- This is NOT training in heart rate zones.
- After plateauing, you can add some speed, but no more than a total of 5K once a week
- No grains, sugars, more fat in the diet for better fuel
- No stretching, only structured yoga
Goal: Improve speed while maintaining HR which is most efficient for utilizing fat as fuel, recovery and overall bodily stress.
180 formula for max heart rate:
1. 180
2. Subtract your age
3. Adjust number using the following:
-If you do not workout, subtract 5 beats.
-If you workout only 1-2 days a week, subtract 2 or 3 beats.
-If you workout 3-4 times a week keep the number where it is.
-If you workout 5-6 times a week keep the number where it is.
-If you workout 7 or more times a week and have done so for over a year, add 5 beats.
-If you are over 55 or younger than 25, add 5 beats to whatever number you now have.
-If you are under 20 years old, add an additional 5 beats.
It is not training in multiple zones, this is training at a base low heart rate. It’s best explained with these statements from Mark Allen:
- It is the heart rate that will enable you to recover day to day from your training
- It’s the maximum heart rate that will help you burn those last few pounds of fat
- It is the heart that will build the size of your internal engine so that you have more power to give when you do want to maximize your heart rate in a race situation.
Beyond the running component, Maffetone is focused on whole body health and while his program certainly leads to faster runner over time for many his main goal is healthy long term running.
How to Do a MAF Test?
Utilized to determine if your recent training has hindered or improved your 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. Run as close to your target heart rate as you can for the entire test
4. Each mile should be slower than the previous mile (because your HR will go up causing you to need to slow)
5. Always do it on the same day of training at the same time for most accurate results
Your times should consistently improve. If they get slower during a session that is a sign to back off intensity or total work load in the coming weeks.
A heart rate monitor is obviously required for these workouts, though you don’t need anything fancy. I have previously reviewed Timex, Polar and TomTom if you have questions.
Resources
Everything I’ve learned following and coaching Low Heart Rate >>
Website – Maffetone discusses his whole body philosophy
Book – The Big Book of Endurance Training and Racing by Philip Maffetone
MAF RESULTS
Most well known for finding success with this method is six-time Ironman champion Mark Allen who credits this approach with allowing him to continue training, racing and winning for many years.
Like most athletes he was skeptical at first, but in just a few short months began seeing results and has since gone on to write books with Maffetone and encourage others to explore this style of training.
Me – Admittedly I don’t like plans, I just like running…so of course this appealed to me. I could run as much as I wanted so long as I stayed under the HR provided.
During the summer months this required slowing down a great deal, but during the winter I found I had to push much harder to even hit the HR which resulted in a 4 min half marathon PR after just a few months of training. I plan to continue using it for this coming race season.
Amanda L – I personally have had great experiences with it, seeing my paces drop a full two minutes/mile while at the same low heart rate. I also leaned out from the process, which told me I was indeed using fat for fuel, and found that once I did add speed back into the equation, my race times improved substantially.
WHO SHOULD TRY THE MAF METHOD?
Is utilizing LHR something that might help you become a better runner? Here’s a few ways to know:
- Need to improve aerobic base
- Need to learn pacing by effort not just watch
- Desire to improve fat utilization in running {important for endurance events}
- Constant soreness and aches during training
- Those with high sugar cravings during training
- Those with high body or life stress which are already impacting the body
- Those not recovering well from training {increased resting HR}
If you are someone who enjoys speed workouts or a lot of variety then the MAF method will likely bore you to tears. However, it might be worth adding to the beginning of a training cycle as base building.
Additionally, there is the Maffetone diet piece of training. Largely it’s about removing crap food from your diet! He does start to get in to a bit of the low carb high fat model of eating, which I don’t believe is right for everyone.
Looking for a coach with experience in MAF? I am a Maffetone Method Coach for many runners {when it’s the right choice!}. Reach out to me here.
Would you be willing to slow down to get faster?
How often do you pay attention to heart rate?
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Raul says
I understand the Maff Method, now how do you figure out your weekly mileage for marathon training?
Alina says
Hi,
What so you mean by “structured yoga”?
Thank you.
Chris says
So, this removes gels and sugary drinks from your run nutrition. What exactly do you eat and drink during a training run or race then?
Mimi says
Fats! I have a blended liquid consisting of raspberries, MCT oil, a tiny bit of malt rice syrup and water for +2hr runs or else I make my own jelly cubes with the same mixture but adding gelatin so that I have a solid form that’s easier to “ingest”