MAF Training – Real Answers for Real Runners
Q: What does “MAF” actually mean?
Let’s clear this up. MAF stands for Maximum Aerobic Function. It’s the heart of Dr. Phil Maffetone’s training philosophy—and honestly, it’s simple.
Your MAF heart rate is the number that lines up with your aerobic zone, the place where you build real endurance without burning out. People toss it around like, “I’m doing MAF training” or “my MAF HR is 135,” and yeah, it also just happens to be the first three letters of his name.
Coincidence? Doubt it.
Your move: What’s your MAF number? If you haven’t calculated it yet, try the 180 minus age rule and adjust as needed.
Q: How long before I start seeing progress?
This isn’t a shortcut kind of deal. MAF takes patience.
Some runners start noticing changes—like better pace at the same HR—in 2 to 4 weeks. But real, deep aerobic gains? That takes 6–8 weeks minimum.
Three months in, and things usually click. Six months in, and you might feel like a new runner. But you’ve gotta be consistent. No sneaky speedwork, no racing detours.
I’ve seen athletes plateau because they weren’t honest with themselves. Running too hard, too often, or letting life stress pile on.
When in doubt? Check your MAF test results every month. That’s your progress report.
Coaching tip: If your pace isn’t improving after 2–3 months, dig into the details—too much stress? Too many HR spikes? Be honest.
Q: Do I really have to run slow all the time?
Yeah… for now. Especially during the base-building phase.
The point is to let your aerobic engine do all the work, with zero anaerobic noise. If your heart rate spikes for a hill or a dog chase? No biggie—just ease back down.
Some runners sneak in short bursts or strides to stay sane. That’s fine if you keep it super short. But skip the real workouts—no tempo runs or mile repeats during base. You’ll thank yourself later.
Mindset shift: Think of MAF base as building a massive engine. The longer you stay low and steady, the stronger it gets.
Q: Is MAF heart rate basically Zone 2?
Pretty much.
MAF usually lands around the high end of Zone 2 for most runners—right around your aerobic threshold. You’re in that sweet spot where you’re working, but not grinding.
Some people do lab tests to nail this down with lactate numbers (like 2 mmol/L), but let’s be real—most of us just want a number that works.
MAF gives us that.
Bottom line: MAF is a simple way to train in Zone 2 without needing a lab coat.
Q: Should I use the 220 minus age formula to get my max heart rate?
Nope. That’s old school and wildly inaccurate for a lot of people.
MAF doesn’t care about your max heart rate—it’s not about percentages. The 180 Formula is designed to zero in on your aerobic threshold, not how fast your heart can beat.
Just plug in your age and follow the adjustments.
Reality check: Don’t overthink the numbers. The magic happens in the consistency.
Q: I’m a beginner. Should I do MAF or Couch-to-5K?
You can actually do both. MAF works great for beginners because it forces you to go slow, which is what your body needs when starting out.
You can still use a run/walk structure like C25K—just let your heart rate be the boss. If it spikes? Walk. Over time, you’ll jog more and walk less.
When I coach beginners, I always recommend heart rate caps to prevent overdoing it early. Newbies often see fast gains with MAF because their body is just soaking up the training.
Bonus advice: Mix in strength work and focus on good form. That’s gold for any beginner.
Q: Can I use MAF training for biking, swimming, or other stuff?
Absolutely. MAF is for endurance sports—period.
I know triathletes who use it across the board: swim, bike, run. Just remember, heart rate behaves differently in each sport. On a bike, your HR might be lower because you’re using less muscle. In water, it might dip even more. Some swimmers use MAF + 10 bpm, but don’t get lost in the weeds.
Pro tip: MAF is a training philosophy, not a run-only rule. Use it on cross-training days to stay consistent.
Q: Do I have to change my diet for MAF to work?
Not really. But what you eat can help—or hurt—your progress.
Dr. Maffetone pushes a lower-carb, whole-foods approach. Less sugar, more fat-burning efficiency. Makes sense, right? If your goal is to become a better fat burner, cutting the sugar junk helps.
I’ve done fasted MAF runs in the morning, especially on rest days or recovery days. They help your body get used to running on stored fat. But if you’re dizzy or wiped out, eat something. No hero points for bonking on a 5-miler.
Quick advice: Clean up the diet. Less junk, more real food. Your energy, recovery, and pace will thank you.
Q: My MAF pace is so slow my form feels awful. What now?
You’re not alone. At really slow paces, your form can get sloppy. If your “run” feels worse than a brisk walk, then walk it. No shame. Walk with purpose.
As your base builds, your MAF pace will improve, and eventually running at that HR will feel natural again.
When I was rebuilding post-injury, I did a lot of this: walk brisk, throw in some short drills to wake up the legs, then ease back into the zone. Trust the process.
Quick fix: Form first. If your shuffle feels worse than a power walk, go with the walk. You’re still building aerobic strength.
Q: Can I race or do a hard run while doing MAF training?
Short answer? Not ideal—but not forbidden either.
If you’re in full base mode, avoid races. They’re like emotional speedwork and throw off your recovery. But hey, life’s short. If a local 5K is calling your name, do it for fun. Just don’t expect a PR mid-MAF phase.
After the race, get right back to easy runs. MAF is about the long game. One race won’t destroy your base unless you make it a habit.
Coaching reminder: Don’t let FOMO hijack your training. Plan your base phase around your goals, not random race invites.
Q: How does MAF compare to 80/20 or polarized training?
Think of MAF as the strict cousin of 80/20. While 80/20 lets you sprinkle in some speed, MAF says, “Not yet. Build the base first.”
Polarized training (lots of easy + some very hard) lands in a similar spot. But MAF goes all-in on low intensity during base.
Here’s how I use it: 8–12 weeks of full MAF to get that aerobic foundation, then I start layering in workouts (think 80/20 style). It’s not either-or. It’s phases.
Takeaway: MAF is your aerobic bootcamp. Once you graduate, bring on the intervals.
Q: My friends say I’m running too slow. How do I handle that?
This one hits home. Runners love to compare paces—and MAF doesn’t look flashy. But you’re not training for their approval. You’re training for your long-term growth.
Here’s what I tell my athletes (and myself):
- Educate them if they’re open.
- Invite them on your easy days—or run part of their warm-up.
- Use their chirps as fuel. “Let’s talk again in 6 months when I’m dropping splits you can’t hang with.”
I’ve had to drop out of group runs mid-session just to keep my HR in check. It’s humbling. But it works.
Mental game tip: Stay the course. First they’ll laugh at your pace. Then they’ll ask how you got so strong.
Let’s wrap this with a question:
Which part of MAF training are you struggling with most?
Drop it in the comments—or shoot me a message. I’ve probably been there too. Let’s troubleshoot it together. 🏃♂️