Hi there, I’m Floris Gierman from extramilest.com. This channel is all about marathon running and about becoming a faster, healthier and happier athlete. Many athletes want to run a Sub 3 Hour Marathon, Boston Qualifier or Marathon PR, but they do not know how to accomplish this.
You’ve come to the right place! I ran my first marathon in 4 hours 11 minutes and it was a miserable experience. 5 years later I ran the Boston Marathon in 2 hours 44 minutes, a PR by 87 minutes and it felt great!
Over the years I’ve done a lot of research, conducted countless self-experiments, and surrounded myself with some of the brightest minds in health, fitness and endurance sports. I’ve learned how to become a faster, healthier and happier athlete.
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So my hr would be 146. Does that mean while out running it can't be above that number. What's the lower end or in this method it doesn't matter. Thanks for the information
I sat comfortably as I was very much excited to spend an hour at the topic of high interest for me. Unfortunately, 10 seconds in, I read the description. Maybe not a problem for some, but is for me. I really like your channel and wish you all the best, and I hope your channel will not turn into like of million others money making machines. Thank you.
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.
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 have the feeling that my Garmin watch (using a chest strap) mistakes my Zone 2 for Zone 3. It calculated that I shouldn't go over 131bpm, but when I'm jogging to keep that heart rate it feels like I can do it for 24h. Whereas on my Zone 3 area is where I feel like that there's some effort being put into the exercise. Does it make sense? I can talk easily up to the limit of what my Garmin set as my Zone 3, 149bpm. I have to keep walking and running and unfortunately, I don't have all those hours to spare as the training session that was supposed to be 70 minutes becomes 100, 110.
Love love the video! I’ve been frustrated lately with the zone 2 method (even though I get faster for the same HR, I feel slow lol) and your video really helped me, great tips! Keeping all of the tips in mind, definitely subscribed! 🎉
Fellow Filipino. Wow I am inspired. My 140bmp is 14:30min/mile and I am not happy with that but I am very inspired and I won’t stop training! Thank you!
Brilliant, what a giant effort. Well done on the 6 Star. Now onto Athens 😉? Lessons learned....salt tablets taped to the gels and running shorts with pockets. Gold dust for me. Thank you.
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?
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
Great video. Very inspiring! My biggest takeaway is I need to fuel more. Need to experiment with more gels as the ones I currently use are High Five and I'm not keen on the taste. Try out those caffeine ones, see what difference that makes over a normal gel.
I started keto 2 years ago specifically to lose weight and I accepted that my running performance might suffer. It did initially but after 6 months I experienced a huge improvement in my fitness, so much so that the people in my Saturday track group were constantly asking what my secret was.
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! 🙌🙌🙌
(1) People underfuel. They overestimate their carb consumption with gels. A 50 g pack of gels doesn't mean 50g of carbs. Read the ingredients, if it says "of which 60 per cent sugars" well then the gel contains only 50 g * 0.6 = 30g carbs. They say beginners can take up up to 60 g carbs per hour, elites up to 80 (max 100) g / hour. (3) Start early on to take gels, like already at min 40. Don't wait till your performance drops because it takes at least 30 min till carbs are digested and kick in. Same with coffeine! Taking gels just 30 mins before the end of a marathon doesn't really help perform DURING the run but stoll may provide a placebo effect :-) and help recover AFTER the run.
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.
Fantastic video thanks Floris. As part of training I like to do Parkruns regularly at my max pace. This helps me psychologically for longer events - with 5kms to go, I know "I've got this - it's just one Parkrun" and trust that muscle memory will take over and give me a final boost to the finish line
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!
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.
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.
The best mantra I've heard lately is "win or learn." It's easy to get stuck in your own head when a training run doesn't go to plan, but even a 'failure' is experience gained that can make you stronger when the next run starts. Amazing run, congrats!!
