@fred_1_15301 @munga30
Tests i ran on myself as i was getting used to maf and monitoring my heart rate with a goal of staying under 136
1) when i start out my heart rate doesn't go up to 136 right away unless I'm going "too fast"
2) if i go "slow" like 4.7 mph and run for a while, my heart rate will gradually climb to 136.
3) if i go a little faster like 5 mph and run for a while, my heart rate will gradually climb too, but a little faster
4) after a few maf runs i found that i could start a little faster and last about as long as i did when i started at 4.7.
5) However if i start "too fast", so my heart rate is up above my target early on, i end up having to slow down much more. In other words, it doesn't matter much if i run 5.3 or 4.7 to start, because either way I'll stay under my target for a couple miles and then hit it. But starting at 7mph would immediately put me over 145 and dropping down to 5.3 still might keep me around 145. So you can tinker with starting a little faster each time, just don't try to increase too much or you'll have a crappy run.
6) i am seeing improvement training at 130 to 140bpm so I'm not aiming for 126 to 136 even though the official formula is 180 minus age (44) equals 136 max.
7) once a week I increase my longest run by about 10 percent over the previous week, so I've gone from 3.1 to 3.5, then 4, then 4.5 miles this last weekend. My long run is at maf pace until the final stretch where I have been going hard because i want to.
8 Once or twice a week i do a tempo run to see how fast i can do a full 5k..
9) Once or twice a week I take a rest day from running. I might do something else like rowing or lifting but not running.
So for me now i start at a pace which gets my heart rate into the mid 120s to start and seems to level off in the mid to high 130s. Then as soon as i either hit 141, or find myself leveling off at 140, i drop down by .1mph at a time until it levels off in that 136 range.
I don't know if this is right so if you do something different (or the same) please post your results.