# 24 – 2:44 marathoner Floris Gierman takes us thru’ the concepts of Low Heart Rate training using the Maximum Aerobic Function (MAF) methods

Episode Summary

Floris used MAF training principles to make significant breakthroughs. He explains the concept, how to train, to measure progress and role of strength training, nutrition and recovery.
Show Notes
02:05 – Floris introduces himself and his first two marathons
10:30 – Key aspects of low heart rate training
18:30 – When to add speed work
19:40 – Common frustrations in low heart rate training
24:45 – Minimum # of hours of low heart rate training required for improvements
30:40 – How to measure progress when training at low heart rate
34:25 – How to determine race pace
40:10 – How and when to incorporate strength training
43:00 – Recovery tools like ice bath and sauna training
44:55 – Key nutrition principles
48:35 – Floris’ Marathon PR programme
50:50 – Recommendations on other resources

Contact Floris
extramilest.com
Extramilest Facebook Group - https://www.facebook.com/groups/209003219602686/
Follow Floris on Strava - https://www.strava.com/athletes/1329785

Recommendations by Floris

Atomic Habits by James Clear (Amazon Link)
Matt D’Avella YouTube Channel - https://www.youtube.com/user/blackboxfilmcompany

Contact Details for Running and Fitness with Raj

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