How often should I run ?

by Jamie
(Germany )

I was running for 5 years on and off, so I’m not really new to it. Usually only 2-3 times per week and then only 5-10km max. I hated it because it was always extremely hard for me like having average heart rates of 190 and up. Now starting maf. How often should I run and how long? I’ve done it now for 3 runs and always felt like I could go further. Had to walk like 50% of the time and taking forever but I really want this to work. Is bumping it up to 5-6 times per week and doing 60mins each to much? Should I just give it a try and see if my body is fine with that? 😂

Nicole's response:
Hi Jamie, thanks for the question. Like all training and including MAF, you can overdo it if you don't do it right. People often don't think that you can over-train when MAF training, but it is possible.

What I would suggest is that you increase the amount of time that you run by about 10% a week and then every 3 weeks you have a lighter week of running 75% of what you ran the week before.

So in your case let's say that you are currently running 3 times a week for 45-60 minutes each time. Next week you could add 5 minutes to one of your runs and then the following week add another 5 minutes and again for week 3. On week 4 you would then run a lower mileage week to give your body a rest. Then you could think about adding an extra short run so as you have 4 runs a week. Of course if time doesn't allow then stick with your 3 runs. Aim to eventually get to around 7 hours a week in total.
I hope that helps and best of luck!

Comments for How often should I run ?

Click here to add your own comments

Jan 30, 2021
How many miles a week on Maf
by: Ronnie

I am 56 and have been running regularly for 9years my avaerage weekly mileage is between 15 to20 miles. However this can increase when training for races.
I decided to try MAF training because my heart rate was always about 155-160 during most runs, but i never mastered easy run because i would have to run very slow to achieve the desired HR.
So I’m doing Maf because I’m totally washed out after my long runs !0-15miles.
I have completed a week of MAF and I’m shuffling as long at 14-15 min/mile.
How many runs can i do in a week without jepardising my MMAF.
Would it be ok to do apron 4x 5 miles a week?
Can I do 2x5m and one 10m

Thanks for any help

Click here to add your own comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Questions about MAF Training.