80/20 Running With MAF | The Key To Running Faster Farther. 

The best running channel. Thank you!

Loving all the regular new content Justin!

I completely agree with everything you said. I typically use a few strides on a few days a week to keep speed up without taxing my body

80/20 running really upgraded my running 🏃🥇. Improvement over all distances and times. What I thought was an easy run was actually moderate intensity. Easy days are easy and my hard day's a hard zone 4/5 work 👌I switched from using pace/distance to heart rate/time, game changer for me anwyay. I run anything from 10km-ultras

Ill try your 3 tips. Been at maff training for 2yrs 135bpm with little improvement. Gone from 13mm to a 12.15mm at best. Tried small blocks of speed. My road undulates so much. Hilly areas dont aid to maff. I also know that my lactate lvl at maff is very low. Like 1.0mmol. Like your channel. Keep it up

I also made the mistake the last few years that I thought I was doing a light workout but in reality it was way too hard. I could not imagine running so slowly. After I couldn't do any sports for several months last year, my fitness was totally in the basement. When I started again, my doctor specifically told me to watch my heart rate and take it slow. That's what I did. The first 10 runs were then still with walking breaks. Since then my arobe performance has improved significantly. Although it is not yet where it once was but I have the feeling that I am better positioned. First I spent 100% in zone2.Since 2 weeks I am again at 80/20 and it goes further uphill. Most impressive is my improvement on the bike but also running is getting better day by day.

Currently I am sticking entirely to easy running, while I wait to move home to a location where I can easily incorporate hill sprints.

I just started with MAF training last week (for the first time), since I felt like my heart rate has always been too high on my "easy" runs. I am going to stick with MAF exclusively for 2-3 months to try to build up my aerobic base, then I plan to switch to something like 80/20 (although it may be hard mentally to stick to MAF heart rate levels for those easy runs. I will try!).

I just realized in the last couple of days how wrong I was training for my whole life. My philosophy was: the harder you train the faster you get...So I ended up doing nearly 100% of my training in Zone 5 😅 I guess it's a miracle I never got injured or anything like that. On the other hand I also didn't see any improvement...So a week ago I started with zone 2 training. Fingers crossed this will work out better :D

Personally I lean more towards pure MAF training rather than 80/20. In my experience, I've found that consistently running 20% of my volume above MAF is just too much stress on my body. MAF Has worked incredibly well for me over the last 18 months and I am still seeing improvements at my aerobic pace (so close to breaking 8 mins /mile in my MAF range!). Sometimes I do a few efforts at a higher intensity but much less than 20% of total weekly volume. Usually I'll run only at MAF for a while and then, when training starts to feel a little monotonous, I'll start adding one higher intensity workout each week for about a month. Probably around 10% of my training volume for the week, maybe even less sometimes. This helps keep things fresh and interesting but I go back to running only at MAF after about a month. One thing I've found that works incredibly well for me is doing about 6 - 10 strides after a run. This gives me a chance to run faster but it doesn't bring my HR up so high and doesn't require nearly as much recovery as a full higher intensity workout. It also adds some variety to the routine which is much needed sometimes!

I’ve tried low heart rate training last year, and got super discouraged due to my miles being so slow, and it never seemed to improve. So this 80/20 idea me interested. My question is, why does it seem to take so long for me to see improvement with the lower (aerobic) part? I’m going from a 9 something a mile to an average of 12 something a mile, and I don’t seem to see any improvements.

I have a hard time doing low HR training, in that my heart rate goes to high to quickly and I have to walk to lower it. Ive been to impatient to continue trying, so I end up just running as fast as I can everytime I run.

I've been doing MAF for 5 months, and still walk most of the time :(.... cause I'm old, my MAF is 121+5=126... which is too slow to jog very far and too fast to walk. So, I read somewhere that Phil Maffetone actually said that at 65 you can add ten bpm back because according to the formula, bpm is too low to run at all. So, I've experimented with this and can run at below 135 on a flat track without any hard breathing and at a conversational pace mile after mile. Do you see any problems with my sticking to 135-ish as my new MAF number? Getting old on MAF is a mo-fo.

last year i ONLY trained for speed, this year im putting in 400-500kms of aerobic before i even start speed training. Then 80/20 training and i will retest my 3 and 5k speed runs and compare. I have high hopes.

Can we do 80/20 during a run? Majority slow and the last 20 fast?