Increasing your Maximum Aerobic Speed (MAS)

How can you easily improve your Maximum Aerobic Speed to get better at running?

Do you run regularly but feel like you’ve hit a plateau? Would you like to run faster, feel more comfortable during your workouts, or maintain a better pace during races? The key may lie in three letters: MAS.

You don’t need to be an expert or an athlete to be interested in this. Whether you’re a beginner, a Sunday runner, or already a regular runner, working on your MAS can really make a difference.

In this article, we explain in simple terms what MAS is, why it’s useful for improving your performance, and above all, how to improve it with practical, fun sessions that are accessible to everyone, to be done outdoors or at home thanks to Kinomap.

What is MAS and why is it important?

Maximum aerobic speed (MAS) is the speed at which your body uses 100% of its aerobic capacity. In other words, it is the maximum pace you can maintain for between 4 and 8 minutes on average. It is an essential indicator of your endurance and performance capabilities.

In plain English : 

• The higher your MAS, the faster you can run without exhausting yourself.
• It serves as a basis for defining your training paces (interval training, threshold training, etc.).
• It is a good benchmark for structuring your sessions and progressing without overloading your body.
• It is an excellent indicator of progress.

It’s a bit like improving your engine power: with a better MAS, every run feels easier, you can go the distance better, and your times improve.

How can you find out your MAS ?

No need for lab equipment! There are simple tests you can do yourself or with a coach to estimate your MAS:

1. The half-Cooper test (the simplest)

• Run as far as possible in 6 minutes.
• MAS = Distance in meters / 100

Example: 1,500 m in 6 minutes = MAS 15 km/h

2. Field test (Luc-Léger or Vameval type)

• Can be done on a track or treadmill with progressive levels
• Requires supervision or an app such as Kinomap

3. Performance-based estimation

If you have a recent time for a 5K or 10K run, some calculators can give you an estimate of your MAS.

What exercises should you do to improve your MAS ?

You don’t need to do lots of complicated workouts to improve. Well-targeted training sessions done regularly are enough to boost your maximum speed in just a few weeks.

Here are the most effective types of running workouts for improving your performance.

1. Short interval training sessions: the basis for running faster

Objective: develop your maximum MAS, improve breathing and cardio power.

Intensity: 95 to 105% of your MAS during fast efforts.

Example sessions:

2 blocks of 8 x (30 sec fast / 30 sec recovery)

8 to 10 x 1 min fast / 1 min recovery

Pyramid session: 30-45-60-90 sec then return (60-45-30) – recovery = effort time

Frequency: once a week is sufficient

Tip: always start with a good warm-up and finish with a cool-down

💡 Kinomap tip: on a connected treadmill, you can set your pace precisely and track your performance progress.

2. Long interval training: to maintain a steady pace for longer

Objective: work on your anaerobic threshold, improve high-intensity endurance

Intensity: between 90 and 95% of MAS

Example sessions:

3 x 1000 m at 90-95% MAS / 3 min recovery

4 x 800 m at 10 km pace / 2 min recovery

2 x 6 min at 90% MAS / recovery 3 minThese sessions allow you to stay fast for longer without burning out and to push back the fatigue threshold.

3. Fartlek (or speed play): simple, fun, and effective

Objective: improve your ability to change pace without pressure, while developing endurance.

No need for a GPS watch! Vary your speed according to how you feel, the terrain, or visual landmarks.

Fun examples:

40 minutes alternating between 1 minute fast and 2 minutes slow.

3 blocks of 8 minutes: 1 minute fast, 1 minute slow.

Speed up between two trees or as soon as you reach a hill.

Fartlek is ideal for those who train outdoors or want to break the monotony of the treadmill.

It is suitable for beginners and experienced runners alike.

4. Basic endurance jogging: the invisible but essential foundation

Objective: develop your aerobic base, improve recovery, strengthen your heart without excessive fatigue.

Intensity: 60 to 70% of your maximum aerobic speed, i.e., a comfortable pace (you should be able to talk while running).

Example sessions:

40 to 60 minutes of slow jogging on flat or hilly terrain.

45 minutes on a treadmill in your comfort zone

These jogs allow your body to better cope with difficult sessions, improve fat burning, and limit the risk of injury.

Kinomap tip: indoors, run at a moderate pace in front of immersive videos to stay motivated without overexerting yourself.

“Active recovery” outing the day after an intense session

A typical week of training to improve your MAS

🌱 Beginners – 3 sessions/week

Day	Session
Monday	Rest
Tuesday	Short MAS session : 2x 8 x 30’’/30’’
Wednesday	Rest or light mobility
Thursday	Fartlek (pace play 1/2 min) ou threshold
Friday	Rest
Saturday	Long endurance (45 à 60 min)
Sunday	Rest or brisk walk

⚡ Intermediate/Advanced – 4 sessions/week

Day	Session
Monday	Rest
Tuesday	Short interval session : 3 x 7 x 30’’/30’’
Wednesday	Recovery jog 45 min
Thursday	Rest or core workout 20 min
Friday	Long interval session : 3 x 1000 m à 90-95 % MAS
Saturday	Rest
Sunday	Long endurance run 60 to 75 min in easy pace (aerobic/endurance zone)

Always adapt your training to how you feel. Listen to your body: it is your best indicator. Move forward step by step, without rushing things. Progress is not achieved in a few days, but through consistency and patience.

Can you improve your Maximum Aerobic Speed indoors?

Yes, absolutely. Indoor training on a treadmill is ideal for busy athletes or during winter.

Between unpredictable weather, busy schedules, and lack of motivation, it can be difficult to stay consistent…

That’s where Kinomap becomes your best ally:

• Do your MAS or jogging sessions on a connected treadmill.
• Follow immersive videos to keep up the pace.
• Track your stats, take part in challenges, and stay motivated.

Whether it’s to complement your outdoor workouts or to ensure consistency, Kinomap helps you progress when the weather or motivation isn’t there.

Conclusion: boost your MAS to become a better runner

Working on your MAS doesn’t necessarily mean suffering during every session. The idea is not to exhaust yourself, but to vary your efforts intelligently in order to progress without injuring yourself.

By alternating between short intervals, long intervals, endurance jogging, and possibly some fartlek training, you can build a solid foundation for running faster, longer… and with more enjoyment.

MAS  is a key factor in performance. Improving it means gaining ease over all distances, whether you’re preparing for a 5K, 10K, or longer.

And when the weather or motivation is lacking, tools like Kinomap help you stay on track. Treadmills, guided sessions, immersive courses: everything is there to help you stay consistent.

👉 In summary: aim for variety, listen to your body, be consistent… and you’ll see your times and your MAS improve… without even realizing it!

By Fanny Marre
Cycling, running and triathlon coach
fannymarre99@gmail.com

See previous coaching articles:
TRAIN FOR A 10K : PLAN AND TIPS TO HELP YOU PROGRESS
LACTATE THRESHOLD & FTP
MUSCULAR STRENGTH IN CYCLING: FOR PROGRESS WITHOUT INJURY