Today I ventured to the gym, jumped on a treadmill and did a 1-mile warm-up, then 2 miles at MAF heart rate (for me, 180-age+5). The "real" MAF test is usually longer, but this shorter routine still allows me to track first mile pace and slow down from mile 1 to mile 2. And it keeps me interested. MAF miles can be boring.
Here are my statistics for this baseline test:
- Mile 1 = 8:15
- Mile 2 = 8:33
- Change in pace: 18 seconds
Last time I did a MAF test was in July 2016. Here's my related blog post. I didn't keep it going that summer. I plan to have regular updates this spring and summer. Hopefully that first mile will get faster with time and the difference between miles will also be reduced (fatigue will produce a slower mile, but the fitter you are, the less change you'll see).