Maximal Aerobic Function (MAF) Runs: These training sessions are designed to get miles on your legs and develop long endurance while keeping you in your aerobic zone. While you are going through these sessions, you can practice your form and experiment with your approach to running. To find your individualized MAF score, subtract your age from 180. This number will represent the upper limit of your MAF score in beats per minute. For instance, a 30yo will have 150 MAF score and will keep their heart rate at 140-150 bpm for their MAF Runs. If you have to walk at various points to keep your heart rate down, do so.
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