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

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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