Maximum Aerobic Speed (MAS) Training

Why do MAS training?

Maximum aerobic speed (MAS) training is designed to improve your aerobic capacity (VO2 max) and the duration you can maintain this speed. This is your foundation for endurance running and will help you improve your performance.

What is MAS training?

When considering running, maximum aerobic speed is the highest speed you can run at while still using oxygen to produce energy. An increase in intensity (running speed) will have an increase in the demand of oxygen. At a certain point the body will no longer be able to utilise oxygen and the volume of oxygen will start to plateau, even if there is an increase in the intensity. This point is called your VO2 max or your aerobic capacity and the MAS is the speed at which this happens.

How do I work out my MAS?

Your MAS is normally represented in the speed of minutes per second (m/sec). To accurately work out your MAS you will need to do a ramp test and have your oxygen measured in order to work out for VO2 max. However, one way to estimate your MAS is by doing a 2km time trial and then working out the speed at which you did it.

For example, if you did the 2km in 8mins you would divide (2000m / 8mins) / 60 = 4.17m/sec

I have put in a MAS calculator here to help you work out your MAS.

MAS training

How to use MAS for your training?

Just like any training it is important to progressively and consistently increase your volume and intensity. This is why MAS training can be a very effective method of training because it is doing exactly this. It can be done through intervals at various intensities of your MAS. This can be achieved by working out the distance you need to run for a certain time interval. Demanding on how many seconds the interval is you would times this by your MAS or a percentage of.

For example, if you were doing 15sec intervals you would time 4.17 x 15 = 62.5m

This means would measure out 62.5m and try to run this in 15sec intervals to run at 100% of your MAS.

Again use the calculator to help you work this out.

It should look a little like this



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