More MAF Tests

In the 180 Formula I talked about aerobic training using the Maffetone 180 formula. This approach aims to improve your performance in endurance events by specifically training your aerobic system. The theory goes that you can improve your aerobic pace most effectively by training in a specific sub max heart rate range (based on your age).

A key component of the approach is the MAF test where you regularly test your pace over the same course at your MAF heart rate. During my training for the Manchester Marathon in April 2014 I carried out a further two MAF tests despite having abandoned the strict MAF training regime for a more traditional marathon schedule that included a variety of training paces/speed work. I wanted to see what effect my marathon training was having on my aerobic pace and how it compared to the results when I was sticking strictly to my MAF heart rate.

Here are the results. The first row shows my times on the 13th January and the second row a month later on the 10th February:

I won't bore you with my training diary during this period but I stuck pretty close to the schedule I link to above. The longer runs in the schedule I kept to pretty much MAF pace. So after a couple of weeks of marathon training my MAF pace had improved slightly from 8:37/mi to 8:35/mi. After a further four weeks of training I'd improved by average pace at MAF by more than 20 seconds per mile to 8:14 per mile. Would I have seen better results if I'd stuck to MAF training only during this period? I guess we'll never know, but I was still showing definite signs of improvement.

Conclusion

It's possible to continue improving your aerobic pace whilst incorporating speed work into your schedule. As discussed in my 180 formula article one of the aspects of MAF training I really struggled with is the lack of speed work. Training at the same pace constantly becomes boring mentally and I think you risk getting stuck in a rut physically. When it comes to training I think too much of anything is a bad thing. You've got to keep mixing it up and changing your approach if you want to keep making gains. Personally I can see MAF training being something I come back to for specific periods. I think it's something that could work well in the autumn/winter "off-season" period to build an aerobic pace prior to a training block for a spring marathon.