by Asmaa Moaz
I am a new runner. I started to run with MAF method. It is a great method and It makes me liked the run more and more.
I have two Q:
1. How to plan for my week. If the target to run 10 Km within two months.
2. Is there speed or interval with MAF. I think the answer is no. So the plan will be just based on MAF and run at HR of (180-my age) ??
Hi Asmaa, thanks for the question. I'm glad you are enjoying your MAF training.
1.There are no specific MAF training plans. If you want a training plan for a 10k, the best thing you can do is to find a 10k training plan that is time based and then run all the runs at your MAF pace. Alternatively, you could forget about a plan but aim to gradually increase your time running until you are running up to 4-5 times a week and try and have one day per week doing a longer run of up to 1h30.
2. You are right in that there are no speed/intervals with MAF so all your runs should be within your MAF range. However, if you wish you could add in a couple of strides at the end of a run (7 seconds at near max pace). I personally find doing strides a real help in keeping my speed up.
I hope that helps and good luck with your 10k.
Join in and write your own page! It's easy to do. How? Simply click here to return to Questions about MAF Training.