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MAS Table: calculating your session paces

Training
MAS table based on distance

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. Thanks to our MAS table, determine the appropriate paces for your interval sessions.

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 about MAS and its calculation.

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 ?

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.

This tool 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.

If you use miles and mph instead, find our km to miles converter and km/h to mph converter here!

MAS Table in Running
MAS:
km/h
MAS:
14.0 km/h

MAS table based on time

 60%65%70%75%80%85%90%95%100%105%110%115%120%
18”42m46m49m53m56m60m63m67m70m74m77m81m84m
24”56m61m65m70m75m79m84m89m93m98m103m107m112m
30”70m76m82m88m93m99m105m111m117m123m128m
36”84m91m98m105m112m119m126m133m140m147m154m
1′140m152m163m175m187m198m210m222m233m245m257m
1’30210m228m245m263m280m298m315m333m350m368m
2′280m303m327m350m373m397m420m443m467m490m
2’30350m379m408m438m467m496m525m554m583m
3′420m455m490m525m560m595m630m665m700m
3’30490m531m572m613m653m694m735m776m817m
5′700m758m817m875m933m992m1050m1108m
6′840m910m980m1050m1120m1190m1260m1330m
6’30910m986m1062m1138m1213m1289m1365m1441m
8′1120m1213m1307m1400m1493m1587m1680m1773m
10′1400m1517m1633m1750m1867m1983m2100m2217m
12′1680m1820m1960m2100m2240m2380m2520m
15′2100m2275m2450m2625m2800m2975m3150m
20′2800m3033m3267m3500m3733m3967m
25′3500m3792m4083m4375m4667m4958m
30′4200m4550m4900m5.3km5.6km6km
35′4900m5.3km5.7km6.1km6.5km
40′5.6km6.1km6.5km7km7.5km
45′6.3km6.8km7.4km7.9km8.4km
50′7km7.6km8.2km8.8km9.3km
1h08.4km9.1km9.8km10.5km11.2km
1h109.8km10.6km11.4km12.3km
1h2011.2km12.1km13.1km14km
1h3012.6km13.7km14.7km15.8km
1h4014km15.2km16.3km
1h5015.4km16.7km18km
2h016.8km18.2km19.6km
2h3021km22.8km24.5km

MAS table based on distance

 60%65%70%75%80%85%90%95%100%105%110%115%120%
50m0’210’200’180’170’160’150’140’140’130’120’120’110’11
100m0’430’400’370’340’320’300’290’270’260’240’230’220’21
150m1’040’590’550’510’480’450’430’410’390’370’35
200m1’261’191’131’091’041’010’570’540’510’490’47
300m2’091’591’501’431’361’311’261’211’171’131’10
400m2’512’382’272’172’092’011’541’481’431’381’34
500m3’343’183’042’512’412’312’232’152’092’02
600m4’173’573’403’263’133’022’512’422’342’27
800m5’435’164’544’344’174’023’493’373’26
1000m7’096’366’075’435’215’034’464’314’17
1200m8’347’557’216’516’266’035’435’255’09
1500m10’439’539’118’348’027’347’096’46
2km14’1713’1112’1511’2610’4310’059’319’01
3km21’2619’4718’2217’0916’0415’0814’1713’32
4km28’3426’2224’2922’5121’2620’1019’03
5km35’4332’5830’3728’3426’4725’1323’49
6km42’5139’3436’4434’1732’0930’1528’34
7km50′46’0942’5140′37’3035’18
8km57’0952’4548’5945’4342’5140’20
9km1h04’1759’2055’0651’2648’1345’23
10km1h11’261h05’561h01’1357’0953’34
15km1h47’091h38’541h31’501h25’43
20km2h22’512h11’522h02’271h54’17
25km2h58’342h44’502h33’04
30km3h34’173h17’483h03’40

How to use this mas table ?

If your trainer or training plan tells you to do 3x10min at 90% of your MAS, go to the MAS vs. time table (because the fraction is 10 minutes). Then go to the 10min line, then to the cell corresponding to the 90% column. If your MAS is 14km/h, the cell shows 2100m, so you can aim for 2100m on these splits.

If the session is 3x3000m at 85% of your MAS go to the MAS vs. distance table (because the split is 3000m). Then go to the 2000m line, and the cell corresponding to the 85% column, i.e. 15:08 for 3000m, which corresponds to 5:02/km.

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, she 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!

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Mailis Durif-VarambonMailis grew up in the mountains, where she went hiking and biking every weekend. She loves outdoor activities where she can relax at the end of the day. At RunMotion Coach, she is responsible for communication management.
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