Information
What is MAS?
VO2max is the maximum amount of oxygen the body can consume per minute. It is expressed in mL/kg/min. It is the physiological "engine": the larger it is, the better the body can sustain intense effort.
MAS (Maximal Aerobic Speed) is the minimum running speed at which VO2max is reached. It is possible to exceed this speed by recruiting other energy systems (anaerobic pathways), but only for very limited durations.
The three key determinants of distance running performance are:
- 🫁 VO2max — the ceiling of aerobic capacity.
- 🦿 Running economy — the efficiency of oxygen utilisation.
- 🫀 Lactate threshold — the ability to sustain a high percentage of VO2max for a long time.
To optimise performance, a runner must therefore seek to improve all three of these components.
How does Truepace work?
Paces
The various race distances are generally associated with percentages of MAS:
- 5 km — around 95%
- 10 km — around 90%
- Half-marathon — around 85%
- Marathon — around 80%
The calculated paces are based on these percentages. Of course, these percentages are an approximation — they depend on several factors such as experience, weather conditions, and elevation. You can use these values as a benchmark, but keep in mind that they need to be personalised.
Fitness level
When you enter your MAS on Truepace, you can choose your current fitness level. This value adjusts the MAS percentage used to calculate your paces (up to ± 3%).
MAS estimation
Using a reference race time and the MAS percentages above, a runner's MAS can be estimated. The value obtained is approximate and may not reflect reality, which is why it is preferable to perform a MAS test in the field or, if possible, in a laboratory for maximum accuracy.
How to use these paces?
If you are new to running, it is strongly recommended to start with 2 or 3 sessions per week at an easy aerobic pace (jogging pace, at which it should be possible to hold a conversation without difficulty).
After this phase, you can introduce quality sessions (work at higher paces) using the calculated paces. Choose your sessions based on your goal (speed, endurance) and the stage of your training cycle.
Tips
- Do not increase weekly volume by more than 10% compared to the previous week.
- Do not schedule more than one quality session and one long run per week if you train 4 times or fewer.
- Stop your session if pain exceeds 3/10, and consult a healthcare professional.
- Include one to two strength training sessions per week to prevent injuries.
- Warm up before each quality session with easy aerobic running and drills.
MAS Tests
- Cooper test — Run the greatest distance possible in 12 minutes. MAS equals the distance covered (in km) × 60 / 12.
- Half-Cooper test — Run the greatest distance possible in 6 minutes. MAS equals the distance covered (in km) × 10.
- Léger-Boucher test — Place two cones 20 m apart. Use an audio signal starting at 8 km/h, increasing by 0.5 km/h every minute. The goal is to shuttle between the cones in time with each signal; when you can no longer keep up with the pace, MAS is reached.
- Vameval test — Same principle as the Léger-Boucher test, but using an athletics track with cones placed every 20 m. This test is considered more accurate as there is no need to turn around at each audio signal.