3 x 1-mile MAF running test

How well adapted is your AEROBIC system?

What is the 3 x 1-mile MAF running test?

The 3 x 1-mile MAF run test is a SUB-MAXIMAL running test that is simple to perform.

The test is performed in your MAF Training Zone, so it is slow and not taxing on the body.

At no point, during the test, should you be out of breath.

The 3 x 1-Mile MAF test is the simplest version of the test and should be completed by all athletes training between 4 and 8 hours per week.
If you train between 9 and 13 hours a week, perform the 4 x 1 mile MAF Running test.
If you train more than 14 hours per week, perform the 5 x 1-mile MAF running test

How to perform the 3 x 1-mile MAF Running Test

Equipment required

preferably, a 400 m running track
a heart rate monitor
a stopwatch.

The Warm-Up

Before you begin the test, it’s important to properly warm up your body to prevent injury and ensure that you’re ready to perform at your best. Here’s a suggested warm-up routine to get you started:

Begin with some light jogging for 5-10 minutes to get your heart rate up and your blood flowing.
Follow up with some dynamic stretches, such as leg swings, high knees, and butt kicks, to loosen up your muscles and increase your range of motion.
Finish with some light jogging or strides to help you get into the right mindset for the test.

The Test Protocol

Once you’re warmed up, it’s time to begin the test. Here’s how the 3 × 1 mile MAF running test works:

Choose a flat, smooth course that you can run without interruption. A track or a park with a running path are both good options.
Run one mile in your MAF heart rate zone. This first mile is a baseline for the test.
Rest for 2 minutes, either by walking or standing still.
Run a second mile in your MAF heart rate zone, again recording your time.
Rest for another 2 minutes.
Run a third and final mile in your MAF heart rate zone, again recording your time.

The Loosen Down

After resting 2 minutes, run or walk for 5 mins below your MAF heart rate zone.

What you will receive via email

After submitting your data in the form below, you will receive an analysis of your three 1-mile runs, as well as recommendations of how to progress.

3 x 1-mile MAF running test

Table of Contents

What is the 3 x 1-mile MAF running test?

How to perform the 3 x 1-mile MAF Running Test

Equipment required

The Warm-Up

The Test Protocol

The Loosen Down

What you will receive via email

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