How I Dropped 10sec Per Mile Over 5k Running One Day a Week
- bradleyhaag
- Oct 31, 2014
- 4 min read
When I become a triathlon coach I thought I had a pretty good idea of what it took to make someone a faster runner. 1-2 run workouts a week to maintain run fitness and at least 3 run workouts a week to build run fitness, was the conventional wisdom I recommended. So in coaching myself for a 5 week offseason period, I had the goal of simply maintaining (meaning not getting slower or faster) my run fitness for next years triathlon season. As discussed in this post which outlined my plan, I set out to run once or maybe twice a week, if I felt like it. Well as it turned out, I must not have "felt like it" because I only ran once a week for this 5 week period. This being said I think you will be just as surprised as I was when we see the effect it had on my run fitness...
The Beginning
When I started this 5 week training block, I decided to go back to the basics as far as maintaining my run fitness. Meaning instead of doing my usual high intensity interval training (HIIT) and race paced tempo runs I would run solely in my aerobic zone.
Previously to establish my aerobic zone I would do a bi-annual Lactate threshold (also known as an anaerobic threshold) test by running a 30min time trial and averaging my heart rate for the last 20min. However, after doing some extensive research on Phil Maffetone (former coach of Mark Allen and current coach of Angela Neth). I decided to give his method of aerobic run training (known as MAF training) a try.
MAF Training
The MAF or "maximum aerobic function" method of training is so simple I think it actually deters endurance athletes for it’s lack of complexity. The MAF method is simply a heart rate training zone determined by 180 - your age. For me thats 156 (180-24). Once you establish your 180 - your age number you then subtract 10 beats and BOOM that's your MAF training zone! Therefore my MAF training zone is 146-156 heart rate beats per minute.
With my MAF training zone dialed into my heart rate monitor I conducted my first MAF test. For me this was simply a 3 mile run (after a warm-up) at my MAF heart rate (156). Keep in mind I ended the season fairly out of shaped, so I’m slightly embarrassed by these numbers but in creating Bend Fitness I promised to show the good, the bad, and the embarrassing so here is my MAF test results:
Date: Sept 27, 2014
Location: COCC Track
Mile 1: 7:23
Mile 2: 7:37
Mile 3: 7:41
View all the exact details of the training data HERE.
With this test recorded, I started running just one MAF paced run of 35-55 minutes in duration a week (in addition my other (non-running) workouts for a 5 week period). At the ended of this training block I conducted the exact same MAF test and as you can see from the results below, I got faster…
Date: Oct 28, 2014
Location: COCC Track
Mile 1: 7:13
Mile 2: 7:19
Mile 3: 7:29
View all the exact details of the training data HERE.
The take away
Any improvement in run performance should be celebrated, especially if data supports it! Although it’s possible I improved from other variables that I have listed below, this data shows that I clearly become a more efficient runner. In other words on just one MAF paced run a week I was able to run at a faster pace at the same heart rate. Although I might be a unique snowflake and other results may vary, I would highly encourage everyone reading to this to at least give this method a try for a 4 or 5 week period.
Possible variables for this improvement
The strength work in my other workouts made me a better runner. This is a possibility but I do lots of strength work year round and have never seen leaps like this in my run performance previously.
The flexibility/ mobility work made me a better runner. Although this is a variable worth mentioning, research shows that individuals with a lack of flexibility are actually faster runners.
I have awesome genetics and respond well to MAF training. Highly doubt this one, but its possible. Either way I will take any improvement I can get!
I was so out of shape that just 1 run a week showed a positive improvement. Of all the variables above, this one is probably closed to the truth. Given the fact I have been a decent runner in the past, my body could be hyper responding to the reintroduction of more aerobic style training. This however, is just an educated guess as to whats really going on. Only time and consistend training will unveil the truth.
What’s next
Given the results from this 5 week offseason training block. I’m going to continue with just one run a week. I will retest again in 4-5 weeks and if I’m still improving I will stick this method all the way till spring. If my times slow down I will increase my running to twice a week and see what happens. As many wise people have said “If it’s not broke don’t fix it”.
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