HOME / TRAINING PLANS / MAF 35-45 KM WEEKLY RUNNING
Week 1
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
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
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