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The Extramilest Podcast

Apr 14, 2023

Thanks to PATH projects and LMNT for sponsoring this video! Visit to get 10% off any purchase of PATH projects running gear. Visit to get your free LMNT sample pack with any purchase.

Wissam Kheir has 5 years of MAF low heart rate training experience. We talk about health and race improvements through MAF low HR training and the important psychological aspects of goal setting, self-actualization and building the aerobic base.

Watch the full video on YouTube here: 

Wissam Kheir 2:44 marathon runner



Wissam Kheir is a PB Program member who started MAF training in 2018. He is a Clinical Psychologist, Psychotherapist and an Assistant Professor at the Lebanese American University in Beirut, Lebanon. Wissam is also a marathon and ultramarathon runner, swims, bikes and is a self-confessed data freak.







  • 0:00 Frustrations with MAF low heart rate training
  • 00:02:46 Sponsors: PATH projects, LMNT
  • 00:05:12 welcome Wissam!
  • 00:06:16 from no pain - no gain, to MAF
  • 00:13:19 dealing with early stages of MAF training
  • 00:17:39 running from a psychological perspective
  • 00:20:35 progress and breakthrough with low heart rate training
  • 00:23:56 first marathons, to improvements through MAF
  • 00:31:24 dealing with a hot climate and sauna in Winter
  • 00:35:34 goal setting, discipline, self-actualisation, context of culture
  • 00:38:26 always ready with MAF, 100 mile self-navigated run
  • 00:42:55 getting out of your comfort zone, dealing with pain, race pace
  • 00:49:05 the MAF population: being humble and being obsessive
  • 00:53:52 bike accident
  • 00:55:29 Ironman
  • 01:00:52 combining family life with training, finding time
  • 01:02:24 being selective, adaptive behaviours, the company you keep
  • 01:06:36 recovery tools
  • 01:07:37 nutrition, intermittent fasting, high training volume
  • 01:14:17 ice bath, working with discomfort
  • 01:16:01 training and racing goals / bucket list
  • 01:20:03 closing thoughts


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ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at


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