Training paces from your MAS
Enter your MAS in km/h. The table gives, for each percentage from 60 to 105 %, the speed, the pace in minutes per kilometre and split times over 100, 200 and 400 m. These are the classic landmarks of MAS-based training: easy runs at 60-70 %, threshold at 85 %, short intervals at 100-105 %.
| % MAS | Zone | Speed | Pace | 100 m | 200 m | 400 m |
|---|---|---|---|---|---|---|
| 60 | Recovery jog | – | – | – | – | – |
| 70 | Easy aerobic | – | – | – | – | – |
| 80 | Marathon to half pace | – | – | – | – | – |
| 85 | Threshold | – | – | – | – | – |
| 90 | 10 km pace | – | – | – | – | – |
| 95 | 5 km pace, long intervals | – | – | – | – | – |
| 100 | MAS, short intervals | – | – | – | – | – |
| 105 | Over-speed (30-30) | – | – | – | – | – |
Where these percentages come from
The zones follow the French tradition of MAS-based training, popularised by Véronique Billat and athletics coaches: every pace is expressed as a fraction of the maximal aerobic speed measured in the field. Labels are indicative, boundaries vary between runners and with effort duration. The table does not replace a test: it translates a number you have measured.
How to read the table
The 100, 200 and 400 m splits are those of a flat track with no wind. In a shuttle, uphill or on grass the same speed costs more: keep the percentage, not the split. Percentages above 100 % are only sustainable on very short efforts, 15 to 30 seconds. And a MAS measured on the beep test is usually 0.5 to 1 km/h below the same MAS measured on the VAMEVAL: build your paces on the test you repeat.