What Is the Maffetone Method

The Maffetone Method is a running approach that focuses on building a strong aerobic base by running at a low, controlled heart rate. Instead of chasing pace, you keep your effort easy enough that your body can rely more on aerobic energy. Over time, many runners find they can run faster at the same low heart rate.

The Big Idea

Most runners do too many runs in the “kind of hard” zone. It feels productive, but it can lead to slow progress, nagging soreness, or burnout. The Maffetone Method flips that by making most runs truly easy, based on heart rate, not pace.

• Goal: improve aerobic fitness and endurance
• Main tool: heart rate, usually with a chest strap or watch
• Main rule: stay under a target heart rate on most runs

How To Find Your MAF Heart Rate

MAF stands for “Maximum Aerobic Function.” The basic formula is:

180 minus your age

That number is your starting point. Many runners then adjust it based on health and training history. A common way people do this is:

• Subtract 10 if you are coming back from illness, injury, burnout, or you are new and have been inconsistent
• Subtract 5 if you have been training but not steadily, or you get sick often
• No change if you have been training consistently for months and feel healthy
• Add 5 if you have trained consistently for a long time, stayed healthy, and made steady progress

This gives you a target heart rate for most easy runs. Many runners use a small range around that number, like a few beats below it up to that number. The simplest version is just to keep your heart rate at or under your MAF number.

What A Maffetone Run Feels Like

Most MAF runs feel easier than people expect, especially at first.

• You should be able to breathe through your nose for parts of the run.
• You should be able to talk in full sentences.
• If your heart rate climbs, you slow down, and sometimes you may need short walk breaks.

That is normal. The method is about patience and consistency.

Why Pace Usually Drops At First

When runners first switch to MAF training, pace often gets slower. This can feel frustrating, but it is part of the process.

• Your body is learning to do more work aerobically.
• Heat, hills, stress, poor sleep, and caffeine can raise heart rate.
• As fitness improves, pace often comes back without pushing harder.

The MAF Test

A popular way to track progress is the MAF test. It is a simple, repeatable run that shows whether you are getting fitter at the same heart rate.

• Pick a flat route or track.
• Warm up 10 to 15 minutes easily.
• Run several miles at your MAF heart rate, keeping it steady.
• Record your pace for each mile.

Over weeks, you want those miles to get faster at the same heart rate. It is a clean way to measure aerobic gains without racing.

How To Use It In Real Training

Many runners use the Maffetone Method as a base phase, then add more speed work later. A common setup looks like this:

• Most days: easy runs at or under MAF
• Long run: also mostly at MAF
• Strides or short pickups: optional, kept controlled
• Speed work: added later once the base is strong

If you are in a run club, MAF can still work. You just need to choose the right pace group, or be willing to run your effort even if others are moving faster.

Who This Works Well For

• New runners who want a safe way to build endurance
• Runners coming back from injury or time off
• Runners who feel stuck and want a reset
• Marathon runners building a strong base

Common Mistakes

• Running too fast: the method only works if you stay in the easy zone most of the time
• Ignoring heat and hills: you may need to slow down a lot in warm weather or on climbs
• Testing too often: give it time, check progress every few weeks
• Panicking about slow pace: early slowdowns are normal

A Quick Safety Note

Heart rate training is generally safe, but if you have a heart condition, chest pain, dizziness, or you are unsure about exercise limits, talk with a clinician first. Also, watches can be off, chest straps are usually more accurate.

Wrap Up

The Maffetone Method is simple: build fitness by keeping most runs truly easy, guided by heart rate. If you stay consistent, many runners see better endurance, better recovery, and a faster pace at the same effort.