Broad run coaching

Here’s how Maffetone helped people get fitter using heart rate training. The principle is simple if you’re committed. But it’s not for everyone.

Phil Maffetone built his method on one idea. Most runners train too hard, too often, and never build the aerobic base that drives long term progress. His fix was to cap every easy run at a specific heart rate and refuse to go above it, no matter how slow.

The formula. 180 minus your age. That’s your MAF heart rate. Adjust slightly based on training history and health. That number becomes the ceiling for every aerobic run.

Why it works. Training below MAF HR drives the adaptations that build the base. Capillary density, mitochondrial volume, fat oxidation, stroke volume. These are the slow-to-build qualities that determine how much work your body can absorb later. Most runners skip past this phase. Maffetone forces you to stay in it long enough to reap the benefit.

The test. Run the same route monthly at MAF HR. Your pace should drop month on month as fitness improves. Same effort, faster output. That’s the proof.

Why it’s not for everyone. It’s humbling. You’ll walk up hills. You’ll watch runners you used to beat pass you on easy days. Your pace might be 90 seconds per km slower than what you’re used to. Most runners can’t stick with it long enough to see the payoff and bail after 3 weeks.

Done properly, the protocol takes 3 to 6 months before paces start dropping meaningfully. The runners who commit usually come out the other side with a much bigger aerobic engine, fewer injuries, and the ability to handle higher training volumes than before.

It’s not the fastest route to fitness. It is one of the most durable.

If you’re injury prone, plateaued, or stuck in the grey zone, it might be exactly what you need. If you want fast results in 6 weeks, look elsewhere.

Track sessions with others make you stronger 💪🏻😎