Browse More Plans

MAF Heart Rate 35-45km weekly running plan (Maximum Aerobic Function)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Thrive Endurance

All plans by this Coach
No Ratings

Length

6 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Welcome to our 6 week MAF heart rate running plan challenge. This plan is for people that are capable of running 15-25 km a week. Our goals with this running plan is for you to develop MAF heart rate (maximum aerobic capacity). At first you might think this impossible but we promise if you stick to the plan and follow our guidance you will see a good progression in how much distance you can travel in our 5 min sets. Our challenge to you is to measure the distance you can travel over a 5 min period in week 1 and compare at the end of the 6 week plan. We want you to throw out the window any preconceived ideas of what pace you think you should be running and just focus on running/walking at under your MAF heart no matter how slow it is. The good thing is the slower you actually are compared to you think your run pace is the more room for improvement you have. If you're up for the challenge let get you started.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx3
3:41 hrs 2:01 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:41 hrs 2:01 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Jason Shields

Thrive Endurance

10 years experience in Triathlon
Coaching for 7 years as well as self coaching to 3 Hawaii qualifications
1 x UM Australia race 2018 finishing 2nd with bike course record
10 IM race including ( 3 Hawaii 13/14/16 )
1 x 1st IM cairns 2015 35-39 AG fastest AG bike split
PB
IM 8:57
70.3 4:13
O/D 2:00 Sprint 59
Last 12 months Kona, Gatorade series 35-39 winner, Victoria State series winner , Stc Club Champs