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Maximal aerobic speed and training paces

Enter a test or recent race result: you get your maximal aerobic speed (MAS), the pace for each type of session and your potential over classic distances.

Distance covered (m)

Your estimated MAS

16km/h

Your training paces
Session	% MAS	Pace
Recovery	55–62 %	6:03–6:49 /km
Easy run	64–72 %	5:13–5:52 /km
Long run	64–75 %	5:00–5:52 /km
Tempo / threshold	78–86 %	4:22–4:48 /km
Intervals	90–100 %	3:45–4:10 /km

Your potential
Distance	Time	Pace
5K	19:44	3:57 /km
10K	41:40	4:10 /km
Half marathon	1:35:19	4:31 /km
Marathon	3:28:12	4:56 /km

Indicative estimates: they assume training suited to the target distance and are not a substitute for medical advice.

What is maximal aerobic speed?

Maximal aerobic speed (MAS, or vVO2max) is the running speed at which your body uses the most oxygen. You can only hold it for a few minutes, but every other pace is set from it: easy runs sit around 65–70% of MAS, a marathon around 75–80%, a 10K around 90%.

How to test your MAS

The 6-minute test is the simplest: after a 20-minute warm-up and a few strides, run as far as you can in 6 minutes, ideally on a track. Your MAS in km/h is the distance in metres divided by 100: 1,600 m gives 16 km/h. The Cooper test lasts 12 minutes (MAS ≈ distance / 200); it leans more on endurance and gives a slightly lower value.

Estimating MAS without a test

A recent all-out race also gives a good estimate: each distance is run at a fairly stable share of MAS (about 95% for 5K, 90% for 10K, 83% for a half marathon). The calculator reverses that ratio. The shorter the race, the more reliable the estimate.

Using your paces

The ranges above are exactly the ones Paceo applies in your plans. Stay at the slow end on tired days, and retest every 6 to 8 weeks: your MAS improves with training.

Frequently asked questions

What is a good MAS?

Recreational runners usually sit between 12 and 16 km/h; above 18 km/h is a very good level. How you use it matters more: endurance makes the difference over a half or full marathon.

What is the difference between MAS and VO2max?

VO2max is an oxygen uptake (in ml/kg/min); MAS is the running speed that matches it. For setting paces, MAS is more directly useful.

How often should I retest?

Every 6 to 8 weeks while training, and never at the end of a heavy block: a tired test underestimates your MAS and skews all your paces.

Turn these numbers into a training plan.

Paceo builds your road, trail or ultra plan from your VO2max pace and your Garmin, Coros, Suunto or Strava workouts, then adjusts it every week.

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