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%|
The most common running you will do is the 15:15 Eurofit Method. This is how it works:
- 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.
- 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.
- As the program progresses, it will gradually increase in distance and volume to increase your intensity and improve your capacity.
|2 x 4mins||2 x 5mins||2 x 6mins|
|2min rest bw||2min rest bw||2min rest bw|
|2 x 5mins||3 x 4mins||2 x 6mins|
|2min rest bw||3min rest bw||2min rest bw|
|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|
|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|
|5min – 4min – 3min||3 x 5min||3 x 1km Hard Run|
|2min rest bw||3min bw||3min rest bw|
|3 x 6mins||4 x 5mins||2km TT Retest|
|3min rest bw||3min rest bw|