MAS Test – The 5 Minute Run Test for Maximum Aerobic Speed
What is the MAS Test?
The MAS test is a simple field test used to estimate your Maximum Aerobic Speed (MAS).It involves running as far as possible for 5 minutes. The total distance covered is then used to calculate the speed associated with your maximal aerobic capacity.This value allows athletes and coaches to prescribe precise running intensities for interval training.
For a complete overview of Maximum Aerobic Speed — including normative scores by sport, testing methods, and training zones — see the full MAS Guide.
How to perform the MAS test
Step 1 – Warm Up
Complete a 10–15 minute warm-up including light jogging and dynamic mobility.
Step 2 – Start the Test
Run as far as possible for 5 minutes at a consistent maximal effort.
Step 3 – Record Distance
Record the total distance covered in metres.
Step 4 – Calculate MAS
Enter your distance into the MAS calculator.
How MAS Is Used for Training
Once MAS is known, training sessions can be prescribed using percentages of MAS.
Example:
Training Type Intensity
Aerobic intervals 90–100% MAS
High intensity intervals 105–110% MAS
Speed endurance 115–130% MAS
Using MAS ensures athletes train at the correct physiological intensity.
Typical MAS Improvements
Athletes who complete structured MAS training programs typically improve their MAS by 10–12% over 8 weeks, with many athletes seeing ~5–6% improvement by the Week 4 re-test.
FAQ
What is a good MAS score?
MAS varies depending on training level. Endurance athletes typically have higher MAS values than recreational runners.
Do I need a track?
No. The MAS test can be performed on any measured running route.
How often should I test MAS?
Most athletes test every 4–8 weeks to track conditioning improvements.