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The MAS Training Method
The Problem with Most Running Programs
Most running programs prescribe intervals using generic distances or fixed speeds.
The problem is that athletes have different aerobic capacities, meaning the same workout can be too easy for some and too hard for others.
This often results in:
• inconsistent training intensity
• poor conditioning adaptations
• excessive fatigue
To solve this problem, coaches use Maximum Aerobic Speed (MAS).
For a complete overview of Maximum Aerobic Speed — including normative scores by sport, testing methods, and training zones — see the full MAS Guide.
What is the MAS Training Method?
The MAS training method prescribes running intensities using percentages of an athlete’s Maximum Aerobic Speed.
MAS is determined using a simple 5-minute run test, which measures how far an athlete can run at maximal effort.
Once MAS is known, training sessions can be prescribed with precise intensity targets.
Session Type Intensity
Aerobic intervals 90–100% MAS
High intensity aerobic 100–110% MAS
Speed endurance 115–130% MAS
This ensures every athlete trains at the correct physiological intensity.
Why MAS Training Works
MAS training improves performance by targeting key conditioning qualities:
Aerobic Power
Improves the speed you can sustain using aerobic metabolism.
Repeat Speed
Allows athletes to recover and repeat high-intensity efforts.
Running Efficiency
Improves the ability to maintain speed with lower energy cost.
These adaptations are critical for both endurance sports and team sports.
Structured MAS Training
While MAS intervals can be performed individually, the best results come from structured progression.
The MAS Running System provides an 8-week progression designed to develop aerobic power and repeat effort capacity.
The program includes:
• MAS testing and re-testing
• aerobic intervals
• rectangle intervals
• Eurofit intervals
• Tabata conditioning sessions
Typical Athlete Improvements
Athletes completing structured MAS training programs often improve their MAS by 10–12% across 8 weeks, with ~5–6% improvement by the Week 4 re-test.
Individual results vary depending on training history and consistency.