Hello, runners!
Today I want to talk about a concept that is becoming increasingly important in understanding and improving running performance: MAS, or Maximum Aerobic Speed.
Like many of you, I’ve spent years studying running, experimenting with different training methods, and analyzing how various approaches affect performance. Over time, MAS has emerged as one of the most valuable metrics—a factor that is often overlooked but can make the difference between a satisfying run and an outstanding performance.
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What Is Maximum Aerobic Speed?
Maximum Aerobic Speed (MAS) is, simply put, the fastest speed your body can sustain while using oxygen at its maximum capacity.
Imagine your aerobic system as a fuel tank. MAS represents the speed at which your body can efficiently convert oxygen into energy to power your muscles. A higher MAS means you can sustain faster paces for longer periods, delay fatigue, and improve overall endurance.
Many runners are familiar with VO₂ max, which measures the maximum amount of oxygen your body can consume during intense exercise. MAS, however, is the actual running speed at which you reach your VO₂ max. While the two concepts are closely related, they are not the same.
Increasing your VO₂ max is important, but optimizing your MAS means learning to use that oxygen more efficiently while running.
Beyond VO₂ Max: The Importance of Running Economy
Have you ever watched a runner who seems to glide effortlessly at a fast pace with flawless technique?
Often, the biggest difference between that runner and someone less efficient isn’t a dramatically higher VO₂ max—it’s running economy.
Running economy refers to the amount of energy required to maintain a given pace. Improving it through better technique, strength training, mobility, and flexibility enhances the benefits of a higher MAS.
Think of it like upgrading a car’s engine and then learning to drive it more efficiently. Better efficiency allows you to make the most of the power you already have.
How to Train Maximum Aerobic Speed
Training MAS doesn’t simply mean running as fast as possible.
It requires structured, high-intensity workouts alternating demanding efforts with recovery periods. These quality sessions challenge your body to adapt, improving its ability to utilize oxygen efficiently at higher speeds.
However, the goal isn’t to sprint all-out during every repetition. The secret lies in finding the balance between intensity and control—a feeling I like to describe as controlled effort.
Here are a few examples that you can adapt to your own fitness level and goals.
Hill Repeats
Find a short hill with a reasonably steep gradient.
Run uphill at a hard but controlled effort—not an all-out sprint—allowing your breathing to become challenging while remaining under control. Recover by walking back down before repeating.
Target Pace Intervals
Choose a pace that’s slightly faster than your current 5K race pace (or around your threshold pace).
Run intervals of approximately 300 to 600 meters at that speed, followed by an active recovery consisting of easy jogging.
Progressive Pace Changes
Start with an easy warm-up and gradually increase your pace while maintaining smooth, controlled breathing.
This type of workout simulates the pace changes you’re likely to experience during races.
Listen to Your Body: Let Your Breathing Guide You
One of the most important aspects of MAS training is learning to listen to your body.
Your breathing provides one of the best indicators of the correct training intensity.
Aim for breathing that feels demanding but controlled—you should only be able to speak a few words at a time without becoming completely breathless.
This simple guideline can help you find the right effort level during every interval.
MAS and Long-Term Performance
Improving your Maximum Aerobic Speed isn’t only about becoming faster today.
It’s an investment in your future as a runner.
These workouts help preserve muscle mass, improve cardiovascular fitness, and, perhaps most importantly, increase your ability to tolerate sustained effort.
In practical terms, that means you’ll be able to run farther, faster, and with less fatigue—even as you get older.
An Important Reminder
Like any high-intensity training method, MAS workouts should be approached with care and responsibility.
If you have heart conditions, are new to running, or are recovering from a recent injury, consult your physician before starting this type of training.
MAS training is an incredibly powerful tool, but like any tool, it must be used wisely and with respect.
I hope this article has given you a deeper understanding of Maximum Aerobic Speed and how it can help you become a stronger, more efficient runner.
Now it’s your turn: experiment, listen to your body, and unlock your full potential.
Happy running!