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3 x 1-mile MAF running test

How well adapted is your AEROBIC system?

Determine how well your AEROBIC system is developed.

The MAF test is an objective measure of aerobic progress and an early­ warning test for potential training problems.

Most running tests focus on determining how well you have developed your “ANAEROBIC” capacity. The 3 x 1-mile test is used to determine how well developed your “AEROBIC” capacity is.

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

The 3 x 1-mile MAF run test is a SUBMAXIMAL 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

You should repeat the MAF run test every 6 to 8 weeks.

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

Equipment required

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

The testing procedure

Firstly, you need to determine your MAF training heart rate zone. This can be done by using our MAF Zone Calculator.

After the warm-up has been completed, run four laps of a standard running track (400m) taking a lap time after each lap.
Rest 2 minutes then repeat 2 more miles with a 2-minute rest between.

Be very strict about staying in your MAF training zone even if the pace is not very fast. 

The 3 x 1-mile MAF running test protocol

WU: (Warm-Up)

10 mins easy jog to warm up
5 x 80m building “run-throughs” (80m starting slow and building to a strong pace ­, not a sprint)
Walk back to start.

MS: (Main Set)

3 x 1 Mile (4 laps of a standard track) in your MAF Training Zone
Rest 2 mins between each mile

LD: (Loosen Down)

5 mins easy jog
*Measure your time and average heart rate for each mile **If possible, take a split time (and heart rate) at the start of each lap (400m) for each mile

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 an overall recommendation.

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