Slow improvement

by Arjun
(India, chennai)

I have done 10 runs in the maf method. I am 49 years old and I am supposed to stay at 126

My pace is 9:40 per km and sometimes slower

Is this normal? How much time does it take to improve

I find that first 10 minutes are faster at 9:20

So do I walk when I reach my hr threshold or do I slow down the pace or do I run or do I stop and allow it to come down. Or do I just continue ensuring I stay at 126

I find it very enjoyable to run at this pace

I do around 40 minutes should I be going longer ?

Nicole's Reply:
Hi Arjun
Thanks very much for your question. A quick calculation of your MAF heart rate gives me a range of 121- 131 and so I guess that you took off another 5 for injury, health etc.

"My pace is 9:40 per km and sometimes slower. Is this normal? How much time does it take to improve?"
I know for now it may seem that you are running slowly but you need to give your body time to adapt. Some people see improvements within a month and for others it is closer to 6 months. It really depends on what sort of aerobic shape your body was in when you started and what other stresses that you have in your life. Paces like yours are not uncommon when you start and so you are not alone. Just keep on MAF running and you will start to see your pace change.

"I find that first 10 minutes are faster at 9:20".
This is perfectly normal. As your run progresses and your body tires, your heart must work harder so pushes up your HR. This means that later in the run you will have to slow down your pace in order to maintain your MAF HR, resulting in a slower pace.

"So do I walk when I reach my hr threshold or….."
If you can run and not go over your MAF HR, that will always be better. However sometimes you will be forced to walk or even stop. Over time you will find that the walking becomes less.

"I do around 40 minutes should I be going longer?"
Any time spent at MAF training is beneficial. Obviously the more you do the quicker the benefits, assuming you don’t over-train. There is no set amount of time to train at MAF but I have heard that 7 hours a week is an optimal amount of time.

"I find it very enjoyable to run at this pace".
I totally agree :)