CART

3 x 1-mile MAF running test

How well adapted is your AEROBIC system?

If you’re looking for a way to measure your running fitness and track your progress, the 3 × 1 mile MAF running test is a great option.

This test is based on the Maximum Aerobic Function (MAF) method, which is a low-intensity, high-volume training approach that is designed to improve your aerobic fitness over time.

Table of Contents

Calculate your MAF training zone.

Training in this zone improves your aerobic system, with a reduced risk of injury and illness.
Read More
Try This

The Benefits of the 3 × 1 Mile MAF Running Test

The MAF heart rate training method is a low-intensity, high-volume training approach that focuses on improving your aerobic fitness over time.

The 3 × 1 mile MAF running test serves as a benchmark to track your progress in this aspect.

By running at your MAF heart rate, you are training your body to efficiently use oxygen while running. This translates to better endurance and the ability to run for longer periods of time without getting tired.

The MAF method is also known for its injury prevention benefits. By training at a low-intensity level, you are reducing the wear and tear on your body that can lead to injuries. This can be especially beneficial for runners who are prone to injuries or are just starting out.

Additionally, the 3 × 1 mile MAF running test can help you identify any weaknesses in your training plan. If you see a decrease in your mile times over time, it may be a sign that you need to adjust your training plan or address other factors that may be affecting your performance. This can include factors such as nutrition, hydration, sleep, and stress levels.

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:

  1. Begin with some light jogging for 5-10 minutes to get your heart rate up and your blood flowing.
  2. 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.
  3. 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:

  1. Choose a flat, smooth course that you can run without interruption. A track or a park with a running path are both good options.
  2. Run one mile in your MAF heart rate zone. This first mile is a baseline for the test.
  3. Rest for 2 minutes, either by walking or standing still.
  4. Run a second mile in your MAF heart rate zone, again recording your time.
  5. Rest for another 2 minutes.
  6. 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.

Benchmarking and Retests

Once you’ve completed the test, you can use your times to benchmark your current fitness level and track your progress over time.

Here’s how to compare subsequent retests:

 

  1. Retest every 4–6 weeks to track your progress.
  2. Aim to see improvement in your mile times (while staying at the same average heart rate) over time.
  3. If your mile times slow, it may be a sign that you need to adjust your training plan or address other factors that may be affecting your performance.

Tips for Success

To get the most out of the 3 × 1 mile MAF running test, it’s important to follow some basic tips for success:

 

  1. Be consistent with your training: The MAF method is all about consistency. Aim to run in your MAF heart rate zone for 80% of your weekly mileage to see the best results.
  2. Monitor your progress: Keep track of your mile times and how they change over time. This will help you identify areas where you can improve and adjust your training plan accordingly.
  3. Listen to your body: Pay attention to how your body feels during and after your runs. If you experience any pain or discomfort, adjust your training plan or seek advice from a qualified coach or trainer.
  4. Fuel your body properly: Proper nutrition and hydration are key to improving your running fitness. Make sure you are eating a low-carb diet and staying hydrated throughout the day.
  5. Get enough rest: Adequate rest and recovery is essential for improving your running fitness. Aim for 7–8 hours of sleep each night and incorporate rest days into your training plan.

Conclusion

The 3 × 1 mile MAF running test is a great tool for measuring your running fitness and tracking your progress over time.

By following the proper warm up and test protocol, you can get an accurate measurement of your aerobic fitness and use the results to improve your training plan.

Remember to benchmark and compare subsequent retests to track your progress and make adjustments as needed.

With consistency, patience, and dedication, you can achieve your running goals and improve your overall fitness.