Many training programs suggest intervals to be run at specific percentages of your Maximal Aerobic Speed (MAS). For instance, an example would be running 5 sets of 1000m intervals at 90% of your MAS. Having an accessible MAS value is extremely beneficial for this purpose.
If you’re looking to calculate your Maximal Aerobic Speed or wish to delve deeper into the concept of MAS, detailed guidance is available in our article titled ‘Calculate Your MAS – With or Without a Test’.
In the section below, we offer a method to construct your own MAS table tailored to your Maximal Aerobic Speed. This table can accommodate intervals measured by either duration or distance. With this personalized table, you will be able to accurately convert your MAS into the appropriate paces for your interval training sessions. This will ensure more effective and targeted workouts. How important is the MAS Table when it comes to your session paces ?
Contents
The MAS table for easily calculating your session paces
To begin constructing your personalized MAS pace table, simply input your Maximal Aerobic Speed (MAS) in kilometers per hour (km/h) into the designated input field below. Then click on the ‘Build the MAS Table’ button.
Please note: We have optimized the display of the MAS table for desktop viewing. Although you can still access it on mobile devices, you might find it slightly less readable.
The table is divided into two sections for your convenience:
- MAS Table based on time: This section will provide you with the distances you should aim to complete within a given time frame, based on your MAS.
- MAS Table based on distance: Here, you’ll find the corresponding times you should aim to achieve for various distances, again calculated using your MAS.
This structured approach will help you easily decipher and apply the MAS calculations to your training regimen, whether you’re focusing on time or distance-based intervals.
The importance of the MAS table in your training
Understanding and applying the percentages associated with Maximal Aerobic Speed (MAS) can often be a complex task. Indeed, one key drawback of these percentages is their failure to account for a runner’s endurance index, which is crucial for determining specific paces for races like 10km, half-marathons, or marathons.
As a result, the MAS table finds its primary utility in planning shorter intervals. Typically on the track, or for distances ranging up to 2 or 3 kilometers. This focus makes it a valuable tool for specific types of training sessions.
Moreover, to simplify your training process using the RunMotion Coach app, we’ve integrated a feature that automatically calculates the pace for your sessions. This calculation is based on your individual race times. This allows us to determine both your MAS and your endurance index accurately. With this functionality, you can focus more on your training without getting bogged down by the complexities of the MAS table 😉
Guidance for your specific pace sessions
If you find the concept of pacing challenging or are new to these ideas, don’t worry. We invite you to explore the RunMotion Coach app, where intelligent algorithms are at your service to guide you through your training journey. Our app simplifies these concepts, making them accessible and easy to integrate into your routine.
Happy training, and may your interval sessions be both enjoyable and productive!