If you're going to try it, it's worth getting the book off Amazon "Endurance Training and Racing", there's a lot more to it than the simple explanation I gave.
You have also got to reduce your carb intake, because the point of this exercise is to run better off fat, Maffetone goes in to depth in his book about fat burning for fuel and cites the success of tri-athlete Mark Allen (
http://en.wikipedia.org/wiki/Mark_Al...8triathlete%29) after following a low-carb high protein, high fat diet, and the Maffetone Heart rate protocol. Tim Noakes who wrote Lore of Running is now also on board with this strategy, and is a supporter of Maffetone.
We're just lacking some decent studies on this (there are none, but plenty of testimonials). Noakes is on to this apparently and is commencing studies at the moment.
Mark Allen's MAF pace when he won his last ironman in '97 was 5:10 min/mile (remember this is aerobic his BPM is 143).
I got mine down from 11:30 min/mile to 9:30 in 10 weeks, I'll be going back to it in the winter for sure.