Tool · Running
MAS and
paces.
Your maximal aerobic speed from the 6-minute test, then your training paces in min/km, from easy runs to intervals.
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What is MAS?
MAS (maximal aerobic speed, also called vVO2max) is the running speed at which your oxygen uptake reaches its maximum. You can only hold it for a few minutes. It is used as a reference to set your training paces as percentages.
The 6-minute run test (half-Cooper)
- Warm up for at least 15 to 20 minutes of easy jogging, with a few strides.
- Run for 6 minutes as far as you can, at as even a pace as possible, ideally on an athletics track.
- Note the distance covered in metres and divide it by 100: that's your MAS in km/h. Example: 1,500 m in 6 minutes gives a MAS of 15 km/h.
It's an estimate: starting too fast, wind or a bad day can throw the result off by about 1 km/h. Because the time people can hold their MAS varies (roughly 4 to 8 minutes), the average speed over 6 minutes can slightly under- or overestimate your real MAS. Repeat the test in the same conditions to track your progress.
Paces as a percentage of MAS
| Pace | % of MAS |
|---|---|
| Easy endurance | 60–70% |
| Marathon pace | 70–80% |
| Half-marathon pace | 80–85% |
| 10K pace | 85–90% |
| Long intervals | 90–95% |
| Short intervals | 100–105% |
These percentages are guidelines: a well-trained runner holds a higher percentage of their MAS over a long distance than a beginner. Go by feel and heart rate too.
Pace chart by MAS
| MAS | 100% | Easy (60–70%) | Marathon (70–80%) | 10K (85–90%) |
|---|---|---|---|---|
| 12 km/h | 5:00 | 7:09–8:20 | 6:15–7:09 | 5:33–5:53 |
| 13 km/h | 4:37 | 6:36–7:42 | 5:46–6:36 | 5:08–5:26 |
| 14 km/h | 4:17 | 6:07–7:09 | 5:21–6:07 | 4:46–5:03 |
| 15 km/h | 4:00 | 5:43–6:40 | 5:00–5:43 | 4:27–4:42 |
| 16 km/h | 3:45 | 5:21–6:15 | 4:41–5:21 | 4:10–4:25 |
| 17 km/h | 3:32 | 5:03–5:53 | 4:25–5:03 | 3:55–4:09 |
| 18 km/h | 3:20 | 4:46–5:33 | 4:10–4:46 | 3:42–3:55 |
| 19 km/h | 3:09 | 4:31–5:16 | 3:57–4:31 | 3:31–3:43 |
| 20 km/h | 3:00 | 4:17–5:00 | 3:45–4:17 | 3:20–3:32 |
FAQ
What is a good MAS?
It depends on your age, sex and training. Rather than comparing yourself, track your own MAS from one test to the next: your progress is what counts.
How often should I retest?
Roughly every 6 to 8 weeks, or at the end of each training block, to update your paces.
Can I do the test without a track?
Run on a flat, measured route with a GPS watch. The measurement will be a little less accurate than on a track.
To turn a race time into a pace, use the pace calculator too, and for intensity by heart rate, the heart rate zone calculator.
With RUNESIS Training
Your paces in your plan.
Pick your race and your goal: RUNESIS builds your sessions and adjusts them to how you feel each day.
The MAS test is a maximal effort. If you are returning to exercise, have a health condition, or are over 35 (men) or 45 (women) without regular exercise, get a medical check-up before doing it.