MAF training to BQ and better

by Kumar
(Chantilly, VA, USA)

I am a 53 year old male and have been running for about 12 years. I ran my first marathon in 2016 and have run 11 so far with a best of 3:29. I have been struggling to BQ (3:25 or better). I also struggle through the last 6 to 8 miles in the marathons. So I have decided to give MAF a shot. I started only 2 weeks ago. Doing 3 to 4 runs a week. I am only able to do 10:30/mile on the treadmill and 11:30/mile outside now. I do some weight training. I plan to be at it for 4 months till mid-July. Let's see how it goes. I am hoping this helps in getting me to a 3:20 or better marathon and allow me to enjoy running the full 26.2 miles. Planning to do my next race in November. Please let me know if you have any specific advice.

Nicole's reply:
Hi Kumar, thanks for your question. It sounds like you have a good plan and building up a good MAF base is really important in improving your aerobic capacity and helping you to get that BQ.

The best advice I can give is that during your 4 months base building, don't get too hung up on pace as it's better to just concentrate on the process of MAF training and enjoy the easy running. Also make sure to do a MAF test every month so you can gauge your progress. Progress might well be slow to start with but don't panic as that can be normal whilst your mind and body adjusts.

As well as MAF training, you could also look at other areas that can impact your aerobic development such as sleep, diet and stress. Here's a link to Phil Maffetone's website where there is a ton of information and also a free eBook to download that you might find useful. Best of luck!

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