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MAS Running System – 8 Weeks
Build Aerobic Power and Repeat Speed with Precision MAS Training
The MAS Running System is an 8-week conditioning program designed to improve aerobic power, running efficiency, and repeat effort capacity using Maximum Aerobic Speed.
Every session is based on your individual MAS so you train at the exact intensity required to improve performance.
What is MAS Training?
Maximum Aerobic Speed (MAS) is the running speed associated with your maximal aerobic capacity.
Instead of guessing pace or following generic interval programs, MAS training prescribes running intensities based on percentages of your individual MAS.
This allows athletes to train at the correct speed for adaptation rather than simply running harder.
The MAS Running System begins with a simple 5-minute run test to determine your MAS. All sessions are then prescribed as percentages of that speed.
MAS Calculator Included
This program includes access to the Prepare to Perform MAS Calculator.
After completing the 5-minute run test, simply enter your distance into the calculator and it will generate the exact running distances required for every MAS session in the program.
The calculator removes guesswork and ensures every athlete trains at the correct intensity.
How the Program Works
Step 1 — Complete the MAS Test
Begin with a simple 5-minute run test to determine your Maximum Aerobic Speed.
Step 2 — Calculate Your Training Targets
Enter your test result into the MAS calculator to generate the exact running distances required for each session.
Step 3 — Follow the Structured Sessions
Complete three MAS sessions per week as the program progressively develops aerobic capacity, repeat speed, and high-intensity running tolerance.
Program Structure
The MAS Running System runs for 7 weeks and 1 day includes:
• 3 running sessions per week
• aerobic development intervals
• rectangle intervals
• Eurofit intervals
• Tabata intervals
• MAS re-testing in Week 4 and at the beginning of Week 8
Training progresses from aerobic capacity development to high-intensity repeat efforts while managing fatigue and recovery.
Who This Program Is For
This program is suitable for:
• Field sport athletes
• Court sport athletes
• Triathletes and endurance athletes
• Team sport players needing repeat sprint conditioning
Because sessions are based on your individual MAS score, the program automatically scales to your current fitness level.
Typical Athlete Improvements
Athletes completing this program typically improve their MAS by 10–12% across the 8 weeks, with around 5–6% improvement often seen by the Week 4 re-test.
Individual results will vary depending on training history, consistency, and recovery.
Program Benefits
Individualised Running Intensities
Every athlete trains at the correct speed for their current fitness level using MAS-based interval prescriptions.
Structured Conditioning Progression
The program systematically progresses from aerobic development to high-intensity repeat efforts.
Simple Testing Protocol
A single 5-minute run test determines all training intensities.
Precise Interval Targets
The MAS calculator generates exact distances for every session.
Works for Multiple Sports
MAS training is widely used across endurance and team sports.
FAQ
What is Maximum Aerobic Speed (MAS)?
MAS is the running speed associated with maximal aerobic capacity. It is determined using a simple 5-minute run test and allows training sessions to be prescribed at precise intensities.
How do I calculate my MAS?
Complete the 5-minute run test and enter your distance into the MAS calculator to generate your personalised training distances.
Do I need special equipment?
No special equipment is required. Sessions can be performed on a track, field, or measured running route.
When do I repeat the MAS test?
The MAS test is completed in Week 1, repeated at the beginning of Week 4, and again in Week 8 to measure improvement.
What improvements should I expect?
Athletes completing the program typically improve MAS by 10–12% over 8 weeks, with around 5–6% improvement by the Week 4 re-test.
Related MAS Resources