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Complete a 45 minute aerobic run below your max aerobic heart rate. You can find your max aerobic heart rate by using The MAF 180 Formula. 180 – AGE = Max Aerobic Heart Rate It is recommended that you monitor your heart rate during the run (preferably by a chest strap monitor, but your watch will work too). Control your pace to keep your heart rate below the recommended number. This ensures you are building your aerobic systems and allows your body to utilize oxygen efficiently.

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Complete a 45 minute aerobic run below your max aerobic heart rate. You can find your max aerobic heart rate by using The MAF 180 Formula. 180 – AGE = Max Aerobic Heart Rate It is recommended that you monitor your heart rate during the run (preferably by a chest strap monitor, but your watch will work too). Control your pace to keep your heart rate below the recommended number. This ensures you are building your aerobic systems and allows your body to utilize oxygen efficiently. *It may seem like you are running slower than normal, but it is all part of the process!

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