“Understanding your current fitness level is massive and there’s nothing will tell you that more than running aerobically at a MAF heart rate.” – Gareth King
Gareth King is a 42 year old endurance athlete from Northern Ireland. He has had an incredibly impressive running journey so far. For example, going from a 3:34 to a 2:27 marathon.
Gareth and I connected early 2019 in the Extramilest Facebook group and he has shared his positive experiences with MAF low heart rate training.
We discuss his approach to training and racing, how he improved so much and recommendations for other athletes looking to race faster.
Some of his race PB’s are:
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- 5k 15:33 (PB)
- HM 1:09:57(PB)
- Marathon 2:27:10(PB)
- 50k 2:55:48 (NI and Ulster Record)
- 100k 6:32:05 (NI and Ulster Record)
He represented Northern Ireland in the 100k World Championships.
We discuss his lessons learning in training and racing, with low heart rate training and high intensity workouts.
Watch this full interview on YouTube.
🚨I’m giving away 15 prizes, worth $1000+ in total, such as $100 gift cards for my favorite running clothing at PATHprojects.com and memberships to my Running Coaching Program at PBprogram.com To enter the contest, visit PATHprojects.com/FLO
This episode is brought to you by PATH projects running apparel. This is the only running apparel that I run in, from shorts and baseliners to shirts and headwear. The shorts have a lot of pocket space for my phone, gels, keys, etc.
Enjoy my conversation with Gareth King!
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- Watch this on YouTube, or listen on Apple Podcasts, Spotify and Stitcher.
- Watch the video on YouTube
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Links & Tools mentioned:
- Gareth King MAF blog post on the Extramilest Website
- Jonathan Walton on Extramilest Show
- Zach Bitter on Extramilest Show
- Extramilest Facebook Group
- The Fin McCool Challenge
- The Anglo-Celtic Plate
- Tailwind(nutrition)
- The Hadd approach
FindGareth King here:
Show notes:
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- 0:00 Intro Gareth
- 1:00 Intro Floris
- 3:29 Running journey from first marathon
- 7:02 Beginning MAF training
- 11:34 Nutrition and MAF
- 20:09 Flexibility with workouts and family
- 24:05 Adding speedwork to training
- 30:09 Race time improvement, massive hike in training volume
- 41:06 Running for Northern Ireland, on the road to 100K
- 44:43 Fuelling for longer training runs and race day
- 49:26 Eating routine & habits
- 55:00 Patience and consistency
- 59:03 Sleep, pre-race nerves, doubt, success!
- 1:06:29 Pressure (or not) in racing
- 1:09:41 Mindset during racing
- 1:12:09 Advice for runners
- 1:14:17 Where to find Gareth on social media
- 1:15:36 Next race, closing thoughts
- 1:17:45 Outro Floris
I’d love to hear from you, what was your favorite lesson, quote or takeaway. Please let me know in the comments.
You can find me, Floris Gierman, here:
🚨I’m giving away 15 prizes, worth $1000+ in total, such as $100 gift cards for my favorite running clothing at PATHprojects.com and memberships to my Running Coaching Program at PBprogram.com To enter the contest, visit PATHprojects.com/FLO
