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HOME / TRAINING PLANS / MAF 35-45 KM WEEKLY RUNNING

Week 1

run 4.png

Repeat 10 times


1. MAF heart rate
5 min @ 74-80 % of Threshold Heart Rate
We want to stay at or below you Maf heart you the entire 5 min


2. Easy
30 sec @ 50-60 % of Threshold Heart Rate
Walk after every 5 min to bring the heart back down and reset for the next 5 min set

Week 2

run 5.png

Repeat 10 times


1. MAF heart rate
5 min @ 74-80 % of Threshold Heart Rate
We want to stay at or below you Maf heart you the entire 5 min


2. Easy
30 sec @ 50-60 % of Threshold Heart Rate
Walk after every 5 min to bring the heart back down and reset for the next 5 min set

Week 3

run 6.png

Repeat 12 times


1. MAF heart rate
5 min @ 74-80 % of Threshold Heart Rate
We want to stay at or below you Maf heart you the entire 5 min


2. Easy
30 sec @ 50-60 % of Threshold Heart Rate
Walk after every 5 min to bring the heart back down and reset for the next 5 min set