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• Archive: http://archive.is/wip/591dh Many runners dream of running a Personal Record, a Sub 4 Hour Marathon, Sub 3 Hour Marathon or Boston Qualifier.Many athletes don’t know how to structure their training in a way that works for their specific lifestyle.So many runners have been stuck in training without progress, they often experiencing injuries that set them back.Some have heard of low heart rate training, but might not know how to integrate this the right way in their training plan for race day.Hi, I’m Floris Gierman, founder of the Extramilest website, Youtube and podcast.I improved my marathon time from 4 hours 11 minutes to a 2 hours 44 minutes at the Boston Marathon.My first race was a horrible experience and I hit the wall around mile 18 (29km).
• In hindsight, I didn’t train right, many of my runs were at high intensity and I often felt drained after every workout.
• My nutrition was all over the place and I had no strategy for race day, starting out way too fast.Once I discovered Dr. Phil Maffetone, MAF low heart rate training and cutting out sugars and refined carbs, I started seeing fast improvements.Things I noticed:I started enjoying all my runs, looking forward to the nextI felt like I could continue running – a feeling I had never experienced beforeStayed running injury free.
• Fast recovery after my runs, even at higher training volumeMy paces were getting faster at the same effort level, almost every monthIt was such a great feeling to run at a pretty fast pace and feeling relaxed and in controlMy body felt in sync, I have never felt better, the planets all alignedI lost a significant amount of weight and felt greatIn the next race I felt much stronger and suffered much lessI ran a PR of 76 minutes, improving from 4:11 down to 2:55 on my next marathonFor the past 8 years I’ve written about running and made videos about it, with a million views on my channels so far.
• It brings me a lot of joy to read success stories from runners all around the world.Despite many runners experiencing improvements with low heart rate training, I often receive the same questions:“Do you have a specific training program I can follow?”“How should I structure my base building and marathon specific workouts?