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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 06:30-7
100% MAS80%90%110%115%120%



77m6269858992
Group 17-7:30









71m5764788285
Group 27:30-8









66m5359737679
Group 38-8:30









63m5057697376
Group 48:30-9









59m4753656871
Group 59:00-10









55m4049616366
Group 610:00-11









49m3944545659
Group 711+









45m3640505254

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

123
100%100%100%
2 x 4mins2 x 5mins2 x 6mins
2min rest bw2min rest bw2min rest bw
Week 2

123
110%110%110%
2 x 5mins3 x 4mins2 x 6mins
2min rest bw3min rest bw2min rest bw
Week 3

123
Tabata Style x 2110%115%
8 x 20sec on : 10sec off4 x 5mins2 x 6mins
Try maintain same distance2mins rest bw3 min rest bw
Week 4

123
115%8 x 1min Non-stop Shuttles120%
3 x 6mins30sec rest bw2 x 4mins
3min rest bwshuttles 25m apart3min rest bw
Week 5

123
120%120%
5min – 4min – 3min3 x 5min3 x 1km Hard Run
2min rest bw3min bw3min rest bw
Week 6

123
120%120%
3 x 6mins4 x 5mins2km TT Retest
3min rest bw3min rest bw
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