Individualizing Conditioning For Team Training: PART 2 – PROGRAMMING



Once we know the athletes MAS(m/s) it’s up to the coach to decide what timings and percent MAS they wish to use in their training programme. Generally a work:rest ratio of 15s:15s is used with a 100%:70% intensity ratio.

The following is a sample training session with the above ratios….


MAS = 3.33m/s

Work = 15s at 100% MAS = 3.33m/s x 15 = 49.95m

Rest = 15s at 70% MAS = 3.33m/s x 0.7 = 2.33m/s x 15s = 34.95m


The athlete runs a work:rest of 15:15 for 5 minutes then takes a 5 minute passive rest and repeats the 15:15 for another 5 minutes.

So to put this simply the athlete must cover 49.95m in 15 seconds (work) they must then immediately cover 34.95m in 15 seconds (rest) and repeat this for 5 minutes.

They then take 5 minutes passive rest and repeat the above for a further 5 minutes.


After successfully completing a session, 1 minute should be added to the working 5 minutes for each session until they can complete 8 minutes work, 5 minutes rest, 8 minutes work. At this point the athlete is retested to determine if MAS has improved.


The above is just one example of MAS and percentages of up to 130% MAS can be used when designing the programme. Likewise work:rest ratios can be manipulated to suit different athletes with different roles within the team.

(i.e, where 15:15 at 100:70% may suit a midfielder as they are involved in a lot of high intensity running, a full back may benefit more from a shorter work, longer rest ratio but with a 120:70% intensity ratio as they are generally involved in more explosive, short bursts of sprinting)


Below is a 1 week sample for basic MAS Training in Pre-Season:

Day Monday Wednesday


Work:Rest %

100:70 120:70


Work:Rest (Sec)

15:15 15:15



5 5



5 5



2-3 2-3


Total Duration 15-25 15-25



So it’s essentially a medium day, heavy day and light day. You will generally find athletes will fall into certain MAS groups so you’ll have a number of athletes covering the same distances. The grid below is an example of the set up for a MAS training session.



When coaches become more comfortable running the sessions different athletes can be grouped into different work:rest% ratios depending on their playing positions.

As the session only takes between 15-25 minutes there is plenty of time left to programme in strength training and skills/pitch training without needing excessive amounts of training time.





Similar to the MAS training, intermittent training based on the results of the 30:15 IFT works off percentages. The level the athlete scores on the test correlates to a terminal velocity. The test starts at a speed of 8km/h and increases by 0.5km/h per stage. If an athlete reaches the stage on the test that correlates to a 18km/h terminal velocity then we use this speed to determine the distances they will run in the training session.


For Example…

Terminal Velocity: 18km/h

Work:Rest (Sec): 15:15 (passive rest)

Work %: 100%

(18000 ÷ 3600) x 15 = 75

Then 18km/h at 100% for 15 sec = 75m


So the athlete will have 15 seconds to cover 75m followed by a 15 second passive rest. Running speeds recorded on the 30:15 test are generally higher than on the MAS test so we normally only work to 100% (MAS can increase to 120-130%) However, with higher-level athletes “shock” training sessions at 102% of the Terminal Velocity may be used as an overload for these athletes.


Below is a 1 week sample for Intermittent Training :

Day Monday Wednesday Friday
Work % 90 95 100
Work:Rest (Sec) 15:15 15:15 15:15
Minutes 6 6 6
Rest 3-5 3-5 3-5
Sets 2 2 2
Total Duration 15-17 15-17 15-17



Again it’s a similar structure to MAS training except that we have passive rest and rest times between sets can be slightly shorter. You will also find that athletes will be grouped based on terminal velocity speeds so a number of athletes will be covering the same distances within the session. As mentioned in the previous blog PART 1 we use the formula to work out VO2max using the terminal velocity. That is what we use to track the athletes progress but the terminal velocity determines the distances used in the training sessions.