In this video I run a Sub 3 hour marathon and I share a Low Heart Rate Training Guide. We cover: what is zone 2 low heart rate training, Maffetone, MAF method, zone 2 no sensor, how to do low heart rate training, how much training volume, how and when to do speedwork and much more! Strava from this run:   / strava  

Start training with my Personal Best Program: https://www.pbprogram.com

Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe

Chapters:
0:00 starting in Irvine
1:32: what is low heart rate training?
4:22 how to do low heart rate training?
4:46 nasal breathing
5:28 talk test
6:36 heart rate training zone calculator
7:09 MAF 180 formula
8:21 blood lactate test at medical lab
9:30 the energy gels and salt pills I use
11:10 how to start running with low HR?
11:55 what to expect from low HR training?
13:08 how to overcome doubt with low HR training?
14:32 changing your watch settings
14:47 characteristics of top performers
15:10 it’s ok to run high HR during base building
15:40 common factors that can block your progress
17:10 how much training volume is right for you?
20:17 the shoes I race marathons with
22:03 training guidelines
23:26 what progress to expect with low HR training?
25:28 walking is training!
26:53 when and how to add speedwork?
27:55 mistakes athletes make with high HR runs
28:43 examples of speedwork
30:01 my favorite breathing technique to lower your HR
30:52 finishing my sub 3 marathon strong
33:03 my self made aid station
33:52 final recommendations for low heart rate training

#zone2 #lowheartrate #maffetone

SEE MORE:
► My Strava from this run:   / strava  

LINKS AND TOOLS MENTIONED:
► Extramilest Show Podcast - https://extramilest.com/podcast/
► MAF 180 formula: https://philmaffetone.com/180-formula/
► HR Training Zone Calculator: https://bit.ly/hr-calculator
► Talk Test:    • How to find your “Zone 2” without usi...  
► Lactate Testing: https://bit.ly/3WAbI5z
► Personal Best Training Program: https://www.pbprogram.com
► 25 Tips from the Extramilest Run Community:    • MAF Training and Low Heart Rate Runni...  
► Marathon pace wristband creator: https://bit.ly/3RVu51w

PODCASTS SHOWN:
► Kipchoge's Advice to Race Faster, For Non-Elites:    • Kipchoge's Advice to Race Faster, For...  
► Frustration MAF training, with Jen and Kathryn:    • MAF Training, Frustrations, Challenge...  
► Kofuzi on Extramilest Show #33:    • Kofuzi on MAF Training, Frustrations ...  
► HR Training with Larisa Dannis:    • HR Training with Larisa Dannis Extram...  
► MAF low HR training with 2:44 marathoner Wissam Kheir:    • MAF low heart rate training with 2:44...  

GEAR USED:
► Shoes - Nike Air Zoom Alphafly Next % Flyknit - https://amzn.to/3HILKIC
► Shorts - PATH projects Graves PX 7” Shorts - https://pathprojects.com/graves
► Liner - PATH projects Lynx PD 8” - https://bit.ly/3VimixU
► Shirt - PATH projects Andes Ad Tank - https://bit.ly/3yts9qn
► Hat - Zion Cap - https://bit.ly/3Pjk5lo
► Gel PF 30 - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Gel PF 30 Caffeine - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Watch 1 - COROS APEX PRO 2 - https://amzn.to/3Wle4Vo
► Watch 2 - COROS APEX PRO - https://amzn.to/3CPky7W
► Heart Rate Monitor - Garmin HRM Pro - https://amzn.to/3MmJw1I
► COROS POD 2 - https://amzn.to/3uVcwFV
► NutriSense Continuous Blood Glucose Monitor CGM - https://bit.ly/3Xebylh
► Camera - Go Pro 11 - https://amzn.to/3FZfCiw
► Mic - Go Pro Media Mod - https://amzn.to/3vBTxAs

YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: https://www.pbprogram.com
► Website: https://extramilest.com
► Strava:   / strava  
► Instagram:   / florisgierman  
► Podcast: https://extramilest.com/podcast

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe