For the test, what I was most intrigued about was the ability to match MAF test paces (specifically the first mile) to 5K, half-marathon, and marathon race paces. As you get more aerobically fit (running lots of easy miles), your MAF test results should show a trend toward faster paces at the same MAF heart rate. If you plateau or regress, then something is wrong and you should make adjustments (often going back to pure aerobic training without speed training, races, or weights). Here are prediction charts based on MAF test first mile results (from Running Ahead forums):
MAF
test
1st
mile
|
5k
race pace
|
5k
race time
|
half
marathon
race time
Mcmillan---Team Oregon
|
marathon
race
time
Mcmillan---Team Oregon
|
| 13:00 | 9:00 | 27:57 | 2:09:12---2:12:15 | 4:32:29---4:39:30 |
| 12:30 | 8:45 | 27:11 | 2:05:39---2:08:37 | 4:25:00---4:31:50 |
| 12:00 | 8:30 | 26:23 | 2:01:57---2:04:50 | 4:17:12---4:23:50 |
| 11:30 | 8:15 | 25:37 | 1:58:25---2:01:12 | 4:09:44---4:16:10 |
| 11:00 | 8:00 | 24:51 | 1:54:52---1:57:35 | 4:02:15---4:08:30 |
| 10:30 | 7:45 | 24:04 | 1:51:15---1:53:52 | 3:54:37---4:00:40 |
| 10:00 | 7:30 | 23:18 | 1:47:42---1:50:15 | 3:47:09---3:53:00 |
| 9:30 | 7:15 | 22:31 | 1:44:05---1:46:32 | 3:39:31---3:45:10 |
| 9:00 | 7:00 | 21:45 | 1:40:32---1:42:55 | 3:32:02---3:37:30 |
| 8:30 | 6:45 | 20:58 | 1:36:55---1:39:12 | 3:24:24---3:29:40 |
| 8:00 | 6:30 | 20:12 | 1:33:22---1:35:35 | 3:16:55---3:22:00 |
| 7:30 | 6:00 | 18:38 | 1:26:08---1:28:10 | 3:01:39---3:06:20 |
| 7:00 | 5:30 | 17:05 | 1:18:58---1:20:50 | 2:46:32---2:50:50 |
| 6:30 | 5:15 | 16:19 | 1:15:25---1:17:12 | 2:39:04---2:43:10 |
| 6:00 | 5:00 | 15:32 | 1:11:48---1:13:30 | 2:31:26---2:35:20 |
| 5:45 | 4:45 | 14:45 | 1:08:11---1:09:47 | 2:23:48---2:27:30 |
| 5:30 | 4:30 | 13:59 | 1:04:38---1:06:10 | 2:16:19---2:19:50 |
| 5:15 | 4:20 | 13:28 | 1:02:15---1:03:43 | 2:11:17---2:14:40 |
| 5:00 | 4:15 | 13:12 | 1:01:01---1:02:27 | 2:08:41---2:12:00 |
Today's 8:18 first mile MAF result placed me between rows on the chart, but I can take some comfort in knowing I'm better than the 8:30 predictions of 20:58 (5K), 1:37-1:39 (half-marathon), and 3:24-3:29 (marathon). I'd like to bring my MAF first mile down to 8:00 (or at least 8:15) in the next couple of months. I actually ran fairly hard the day before this MAF test, so my "real baseline" might be 8:15 or better if well-rested. I'll check again soon, then try to do this once per week to track changes.
In terms of my upcoming marathon, I might just be in 3:25 marathon shape. You need to have faith. Believe!
4 comments:
I have read Dr, MAF's website. Here is my observation - humans are not clone machines and so no single formula like 180-age is appropriate. Real life is a statistical distribution where it may be that mean value over many individuals is 180-age. But he gives no statistical variance like - it should be 180-age plus/minus one or two standard deviations. So may be a range like 180-age-10 to 180-age+10 may make far more sense. Remember you are an individual not a clone!
Very true, but now I have the stats to connect MAF tests to 5k, half-marathon, and marathon races! I am a robot.
I came across your site today because I did my first ever MAF training run. I ended up at 12;46/mile over 5 miles and was disturbed at how slowly I had to run to stay under my MAF HR. But I ran a 10k at 9:00 a week ago, which pretty well matches your chart for 5k.
I'm looking forward to seeing how my pace changes over time at the same HR. Thanks for sharing your data.
Good luck with MAF! I've found it useful all these years, but I do add just a little speed work (10%). But 90% is still easy low HR running.
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