FMP 028 • Running Series #3: Types of Runs and Training Methods (MAF Overview)

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“Focus on intensity and consistency.”

Today’s Episode (028)

In the third of this four part podcast series on running, we dive into the various types of runs to put into your training plans. We also provide a brief overview of the, “Maximum Aerobic Function” method by Dr. Phil Maffetone.

Training Types

We cover five types of running to consider as part of your training plan leading to your first 5k race. These include:

• Steady State Running
• Tempo Running
• Fartlek (Speed Play) Running
• Hill Repeats
• Long Slow Distance (LSD)

We emphasize the importance of listening to your body to determine intensity of current and planned efforts. By mixing up the various types of running over the course of a month, you increase the probability of establishing consistency as an athlete. Consistency is key to preventing burnout and injury.

The Maffetone Method

In today’s episode, we also review the work by Dr. Maffetone and his, “Maximal Aerobic Function” method. Instead of a planning a mixed week with various types of running efforts, Maffetone promotes the idea of moderate efforts in the form of a steady state running while keeping your heart rate in an optimal zone.

To calculate your optimal zone, take 180 minus your age. This is the highest your hear rate should remain while completing your steady state effort. You can increase or decrease this number based on injury and illness over the past few months. To learn more about calculating your maximum effort using the 180 formula, visit Dr. Maffetone’s site.

If you want to learn more about MAF training, we suggest the following YouTube channels:

• Kofuzi – “MAF Test – After 9 months of Maffetone”
• The Plant Powered Runner – “12 Questions About MAF Training”

Episode Outline

Welcome to Episode 028

1. Who We Are
2. Show Overview
3. A word about vegan living and Finding My Psych:
   • All are welcome.
   • Finding My Psych is not a vegan website.
   • Finding My Psych promotes various approaches to health backed by ongoing peer-reviewed research.
   • Vegan diets have been shown to improve cardiac health.
   • Vegan living is not required for physical health, mental health, running, or improved spirituality. We simply think it helps, among with many other approaches.
   • All our content is applicable to anyone seeking personal transformation. If you decide to eat a plant-based diet as part of your own journey, then more power to you!
4. ProtonMail and site cookies – We have added email encryption and removed all forms of tracking on our site.

Approaches To Training

1. Self-Driven vs. Prescribed
2. At base, Focus on Intensity and Consistency (Listening To Your Body)
3. Types of Runs
   • Steady State
   • Tempo
   • Hill Repeats
   • Long Slow Distance (LSD)
4. Note about MAF Training
   • MAF – “Maximum Aerobic Function”.
   • Developed by Dr. Phil Maffetone.
   • The method focuses on exercise, nutrition, and stress.
   • While in exercise, the method promotes an optimal heart rate zone.
   • Heart rate cutoff is calculated using the, “180 Formula” – Subtract your age from 180. Don’t go above this heart rate while training.
   • Free Ebook: https://philmaffetone.com/

What To Expect in Next Episode

1. The Last Episode (4 Part Series)
2. Preparing for your First Race
3. Evaluate and Plan for Future

Join our MAF Training Challenge!

What to follow our latest team challenge using the Maffetone method? We commit to following the MAF zone approach as part of a structured thirty (30) day training plan. We provide an evaluation of our progress using specific outcome metrics. Check it out!

Head on over to, “MAF Training Challenge – Improving Endurance and Fat Adaptation.“