MAS Running System – 8 Week Conditioning Framework
Prepare To Perform
MAS Running System – 8 Weeks (Coach Edition)
The MAS Running System is an 8-week conditioning framework designed for coaches working with field sport, court sport, and endurance athletes.
Built around Maximum Aerobic Speed (MAS), this system allows coaches to prescribe precise running intensities for athletes of different fitness levels within the same training session.
The program includes access to the Prepare to Perform MAS Calculator, which converts a 5-minute run test into exact running distances for every interval in the program. Coaches can quickly generate training targets for individual athletes or entire squads.
Sessions progress from aerobic development to high-intensity repeat efforts using structured interval formats including long intervals, rectangles, Eurofit intervals, and Tabata training.
This allows coaches to develop:
• Aerobic power • Repeat effort capacity • High-speed running tolerance
The system is suitable for:
• football codes • court sports • endurance athletes • team environments with mixed fitness levels
Using MAS ensures every athlete trains at the correct intensity while allowing the entire group to complete the same session structure.
The program also integrates seamlessly with the Prepare to Perform MAS Calculator, which generates individual running targets based on each athlete’s MAS score.
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 Physical Therapist Performance Sports Physiotherapist in 100+ State League Australian Football Games State and National Level Track Sprinter League Goalkicking Award (Mens Football) Lead Performance Physiotherapist - China Women's Volleyball Team - World Cup Winners 2015
The MAS Running System removes the guesswork from conditioning. Test your MAS, follow structured sessions, and track measurable improvements in aerobic power, endurance, and repeat effort capacity. Train smarter and run at the right intensity every session
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