MAF / Floris Gierman method · Day 1 = May 7, 2026 · Race day = Sun Nov 15, 2026 · Streak preserved (no rest day)
Operating principles — quoting Floris directly
"Increase your training volume by 10% per week max. Don't do three hours one week, six hours the next week. Take a step back week every fourth week of about 30 to 40 percent drop in volume. Train consistent and be patient." — Floris, Zone 2 Training video
"Some athletes respond well at three hours a week, almost at six, and others at ten. This is so highly individualized that is something you have to experiment with yourself."
- HR cap = 140 bpm (180 − 40). Train inside 130–140 for every run unless flagged Tempo / MP / Intervals.
- If HR creeps over 140 — slow down, even to a walk. Hills early on = walk them.
- Daily streak preserved. No rest days. Floris himself takes Mondays off, you don't — that's your call.
- Step-back week every 4th week, 30–40% volume drop (Floris's exact prescription). Marked with a dark left bar.
- Long run capped at 2.5 hr. Maffetone: no extra aerobic adaptation past ~2 hr.
- Quality sessions (Tuesdays from Aug 18) = 15 min WU + main + 10 min CD.
Daily structure — adapted from Floris's published schedule for recreational runners
Floris's recommended week (Running Breakthroughs video, 2026): "About 4 to 5 hours per week. Mon rest. Tue 30-45 min Z2. Wed HIIT 45-60 min. Thu 45 min recovery. Fri rest. Sat long 60-90 min. Sun 45-60 min easy." — adapted below for your no-rest-day streak and Sunday long.
- Mon 30 / Tue 50 / Wed 30 / Thu 50 / Fri 30 / Sat 45 + Sunday long. Varies daily, like he prescribes.
- Peak base: ~6.4 hr/week (235 min weekdays + 150 long). Inside his "almost at six" band.
- Step-back: ~4.5 hr/week (flat 30/day + 90 long, ~30% drop).
- Long run is the trainable variable — grows from 75 → 150 min across base.