MAS Interval Running

Running program to increase anaerobic capacity (ability to push at higher intensities for longer) and shorten recovery times.

Your MAS (Maximal Aerobic Speed) is the hardest pace you can maintain while running aerobically (the supply of oxygen is enough to support the working muscles to maintain the same running pace). To determine your estimated MAS, we start with a 2km time trial. 

2km TT Score:

The Set Up

Once you have completed the TT, you will be categorised a MAS group. Eg. If you complete your 2kmTT in 8:12, you will be in Group 3. A 9:05 would put you in Group 5. See the table below.

	2km TT time
Group 0	6:30-7		100% MAS	80%	90%	110%	115%	120%
			77m	62	69	85	89	92
Group 1	7-7:30
			71m	57	64	78	82	85
Group 2	7:30-8
			66m	53	59	73	76	79
Group 3	8-8:30
			63m	50	57	69	73	76
Group 4	8:30-9
			59m	47	53	65	68	71
Group 5	9:00-10
			55m	40	49	61	63	66
Group 6	10:00-11
			49m	39	44	54	56	59
Group 7	11+
			45m	36	40	50	52	54

The most common running you will do is the 15:15 Eurofit Method. This is how it works:

1. You will set up your running distance according to the distances given on the chart. Eg. if you are in Group 3 and the program for today is to run at 100% MAS, you will mark out 63m. If the program states 110%, you will mark out 69m.
2. You will run at a 15sec work : 15sec rest interval. Eg. for Group 3 at 100% MAS, you have 15sec to run 63m, followed by 15sec rest. If the program prescribes 5mins, you are to continue the 15on : 15off until the 5mins is completed. 
3. As the program progresses, it will gradually increase in distance and volume to increase your intensity and improve your capacity.

Programming

Week 1
1	2	3
100%	100%	100%
2 x 4mins	2 x 5mins	2 x 6mins
2min rest bw	2min rest bw	2min rest bw
Week 2
1	2	3
110%	110%	110%
2 x 5mins	3 x 4mins	2 x 6mins
2min rest bw	3min rest bw	2min rest bw
Week 3
1	2	3
Tabata Style x 2	110%	115%
8 x 20sec on : 10sec off	4 x 5mins	2 x 6mins
Try maintain same distance	2mins rest bw	3 min rest bw
Week 4
1	2	3
115%	8 x 1min Non-stop Shuttles	120%
3 x 6mins	30sec rest bw	2 x 4mins
3min rest bw	shuttles 25m apart	3min rest bw
Week 5
1	2	3
120%	120%
5min – 4min – 3min	3 x 5min	3 x 1km Hard Run
2min rest bw	3min bw	3min rest bw
Week 6
1	2	3
120%	120%
3 x 6mins	4 x 5mins	2km TT Retest
3min rest bw	3min rest bw