MAS Running System – Build Aerobic Power & Repeat Speed (8 Weeks)
Prepare To Perform
Triathlon, Football , Rugby, Soccer, BasketballMAS Running System – 8 Weeks
MAS Calculator Included Convert your 5-minute run test into exact distances for every workout using the Prepare to Perform MAS Calculator.
The MAS Running System is an 8-week conditioning program designed to improve aerobic power, repeat effort capacity, and running efficiency using Maximum Aerobic Speed (MAS).
Rather than guessing pace or relying on generic intervals, this program uses a simple 5-minute run test to determine your individual MAS. Every session is then prescribed as a percentage of that speed, ensuring you train at the exact intensity required to improve performance.
Included with the program is access to the Prepare to Perform MAS Calculator, which converts your test result into the exact distances required for each MAS session in the program.
Training progresses through structured interval formats designed to develop aerobic capacity, anaerobic tolerance, and repeat high-speed efforts. Sessions include long intervals, aerobic distance work, and high-intensity short intervals that gradually increase intensity while managing fatigue.
This system works for a wide range of athletes including:
• Field sport athletes • Court sport athletes • Triathletes and endurance athletes • Team sport players needing repeat sprint conditioning
Because sessions are based on your individual MAS score, the program automatically scales to your current fitness level.
Athletes train at the correct speed for adaptation rather than simply running harder.
How It Works
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Complete the MAS Test Start with a simple 5-minute run test to determine your Maximum Aerobic Speed.
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Generate Your Training Targets Enter your test result into the MAS calculator to receive the exact running distances required for each session.
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Follow the Structured Sessions Complete the programmed workouts as your aerobic power and repeat effort capacity progressively improve.
Conditioning
A
MOVEMENT PREP CIRCUIT — MAS Test Readiness
Total time: ~10–12 minutes Intent: Arrive at the test warm, relaxed, and rhythm-ready without fatigue. See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle dorsiflexion and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side Cues: “Smooth range, no forcing.” Regression: Reduce range 2️⃣ Core-activated hip extension stretch in split stance, not half kneeling Purpose: Restore hip extension to support clean stride mechanics and reduce compensatory Achilles loading. Dosage: 20–30 s / side Cues: “Tall torso.” “Glute on, ribs down.” Regression: Shorten hold Perform standing split-stance version 3️⃣ A-March Drill to A-Skip Purpose: Transition front-side mechanics into low-intensity running rhythm. Dosage: 10 m march → 10–15 m skip Cues: “Foot down under you.” “Stay tall and relaxed.” Regression: A-march only Reduce distance 4️⃣ Ankling 15 m x 2
TEST
B
5 minutes run test
Run as far as possible for 5 minutes at a consistent maximal effort. Record the total distance covered in metres. Enter this result into the Prepare to Perform MAS Calculator to determine your individual MAS and generate the distances required for future sessions. ➡️ www.preparetoperform.com.au/mas
Conditioning
C
MAS 1 - post test run
After completing the MAS test (or later in the day if needed): Run continuously for 25 minutes, alternating between: • 75% MAS • 85% MAS Change pace every few minutes while maintaining continuous running. Use the MAS calculator to determine the exact speeds or pacing targets for these intensities. Enter your test result here: www.preparetoperform.com.au/mas
Prep
A
MOVEMENT PREP CIRCUIT — MAS Test Readiness
Total time: ~10–12 minutes Intent: Arrive at the test warm, relaxed, and rhythm-ready without fatigue. See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle dorsiflexion and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side Cues: “Smooth range, no forcing.” Regression: Reduce range 2️⃣ Core-activated hip extension stretch in split stance, not half kneeling Purpose: Restore hip extension to support clean stride mechanics and reduce compensatory Achilles loading. Dosage: 20–30 s / side Cues: “Tall torso.” “Glute on, ribs down.” Regression: Shorten hold Perform standing split-stance version 3️⃣ A-March Drill to A-Skip Purpose: Transition front-side mechanics into low-intensity running rhythm. Dosage: 10 m march → 10–15 m skip Cues: “Foot down under you.” “Stay tall and relaxed.” Regression: A-march only Reduce distance 4️⃣ Ankling 15 m x 2
B
Single leg Pogo Hops - low amplitude
2 x 15
Conditioning
C
MAS 2 - Long Intervals
Complete: 3 minutes @ 90% MAS 3 minutes @ 45% MAS Repeat for 3 repetitions Rest 3 minutes Complete 2 total sets Your exact running distances for each interval will depend on your individual MAS. Enter 90% MAS and 45% MAS into the MAS calculator to determine your targets: www.preparetoperform.com.au/mas Run the work intervals at a strong but sustainable pace. The recovery intervals should feel very easy.
Conditioning
A
MOVEMENT PREP CIRCUIT — Fartlek Run Readiness
Total time: ~10–12 minutes See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle dorsiflexion and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side Cues: “Smooth range, no forcing.” Regression: Reduce range 2️⃣ Core-activated hip extension stretch in split stance, not half kneeling Purpose: Restore hip extension to support clean stride mechanics and reduce compensatory Achilles loading. Dosage: 20–30 s / side Cues: “Tall torso.” “Glute on, ribs down.” Regression: Shorten hold Perform standing split-stance version 3️⃣ A-March Drill to A-Skip Purpose: Transition front-side mechanics into low-intensity running rhythm. Dosage: 10 m march → 10–15 m skip Cues: “Foot down under you.” “Stay tall and relaxed.” Regression: A-march only Reduce distance 4️⃣ Ankling 15 m x 2
Conditioning
B
MAS 3 — Distance Run
Run continuously for 30 minutes. Alternate your pace between: • 75% MAS • 85% MAS Change pace every 1–3 minutes. Use the MAS calculator to determine the exact running speed or distance associated with these percentages: www.preparetoperform.com.au/mas This session should feel controlled and aerobic.
Greg Dea
IFSPT Registered International Sports Physiotherapist State and National level track sprinter Head of Medical Services & Performance Sports Physiotherapist for 100+ state league football matches at VFL and NEAFL
This system removes the uncertainty from conditioning. Test your MAS, follow the structured sessions, and re-test at week eight to see measurable improvements in speed, endurance, and repeat effort capacity.
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