How fast can I get using MAF

by Yaw
(Copenhagen, Denmark)

Hi, I started MAF running a few months ago and want to set an ambitious goal for my 10k run.
And so I was wondering, how fast can one realistically run with MAF heart rate.

I understand it varies from person to person, but just some guidelines would be nice.

I would love to run 10k in 50min (09.40 min/mil)

Right know I run 6k at 11.22 with a average heart rate of 134 (my MAF heart rate is 149)

So it’s quite slow compared to my goal, but is it realistic to reach?

Kind regards

Nicole's reply:
Hi Yaw, thanks for the question and as you've probably guessed, it's a million dollar question!

Lots of runners have a 50min 10km goal and whether they achieve that depends on many factors (age, experience, motivation, health etc) and not just their training. However MAF training will give you a pretty good chance.

How quickly/fast you can improve with MAF training depends on many variables. Assuming that you are following the MAF guidelines correctly and there are no other issues that are hindering your progress, then there is no reason why you shouldn't make good progress.

To start seeing some improvement, usually take 3 - 4 months. For a lucky few, improvement comes quickly and in leaps and bounds but for the majority of us it is a slow process. The more time you can spend training at MAF (being reasonable), the quicker you can improve. 7+ hours per week seems to work for a lot of people.

I wasn't sure if you wanted to achieve your 10km goal whilst running in your MAF heart rate zone. MAF is a method of training and when it comes to racing, you do not have to stay in your MAF zone if you don't want to. Good luck!

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