Slooow running

[Reggiegirl]

Advice needed, please! I’ve just started to use MAF training to get my heart rate down. Do I need to go slow at every run or can I do some at regular pace? Didn’t realise it would be so hard to go so slow 🥵😩 took 2hrs 24mins to do 10 miles last weekend 😲🏃‍♀️

[RunWillie Graduate10]

Hi Reggiegirl

I’m certainly no MAF expert but I’ve been trying to do it pretty consistently since September. The big book of Endurance Training and Racing is a good place to start to get more detailed information.

I started with pretty much zero aerobic fitness although I could run 5k in just over 30mins and 10k in just over an hour. I had two injuries in quick succession after c25k and Ju ju’s magic plan.

When I started trying to do MAF to stay injury free and start to build an aerobic base. I did all runs at my MAF number which involves a lot of run / walk for me. I also only ever did 30-60 minutes in the first three months as I found longer runs just pushed my heart rate up.

I’m still at run/walk to keep to my MAF number and I try and do all weekday runs at my MAF. Since January I’ve been running a faster 5k once a week at Park Run.

I love it but it certainly hasn’t been a quick process 🤣Hope that’s helpful.

[Reggiegirl in reply to RunWillie]

Thanks RunWillie.Yes that’s very helpful . I think I will check out the book.

[Tasha99 Graduate10]

It takes a while but your pace will improve. My first low heart rate run was 5k in about 48 minutes when my PB was 28 🤣 It’ll improve over the next couple of weeks and then slowly over the next few months. I’d say do slow for a month and then go for the 80/20 ratio. 80% slow and 20% speed work. I had no aerobic base either. Now my body is much stronger. I’ve been doing it a year now and have upped my mileage massively. I can run much further without fuel and need much less recovery in between runs. Aim for zone 3 for slow runs and zone 4-5 for speed work. MAF zones can be super tough to meet. Make sure your heart rate max is set correctly.

[Reggiegirl in reply to Tasha99]

Thanks so much Tasha99. I know I have to be patient 🥴