5-Minute Run Test and MAS-Based Intervals
Students estimate their maximal aerobic speed (MAS) by running as far as possible in 5 minutes, then use that number to build their own 15-15 intervals. The activity develops aerobic endurance and teaches how to individualize intensity.
How to play
- Set up a 200 m (220 yd) loop with cones every 25 m. Pairs: one runs, the other counts laps and records the last cone reached (3 min).
- First heat: on the whistle, run as far as possible in 5 minutes at a steady pace; at the second whistle, stop and record the meters. Then switch roles (12 min).
- Math: the 15-second distance is the test distance divided by 20; speed in km/h is distance times 12 divided by 1,000 (3 min).
- Each student places a personal cone at their 15-second distance from a common start line (2 min).
- 15-15 intervals: two sets of 6 reps, running 15 s to your cone and walking back for 15 s, with 3 minutes between sets (9 min).
- Students note whether they reached their cone every time and whether to adjust to 95% or 105% next class (1 min).
Rules
- Always warm up fully before the test.
- Aim for an even pace: sprinting out and then stopping doesn't count.
- Anyone feeling unwell walks the test or serves as a recorder.
- During intervals, walk back outside the running lane.
Variations
Easier
Run intervals at 85% of the calculated distance with only one set.
Standard
5-minute test and two sets of 15-15 at personal MAS.
Harder
Three sets, or 30-30 intervals covering twice the distance.
Adaptations
- Limited mobility: complete the test in a wheelchair or walking, using the same math.
- Visual impairment: run with a guide who calls out when the distance is reached.
- Low fitness level: alternate jogging and walking; that distance becomes the baseline.
Learning goals
- Estimate maximal aerobic speed with a field test.
- Calculate an individual work distance for intervals.
- Regulate pace to hit an intensity target.
Equipment for a class of 25
- cones: 40
- stopwatch: 1
- measuring tape: 2
- whistle: 1
- worksheets: 25
Teacher tip
Many students go out too fast in the test, so ask for a pace they can hold. Number the personal cones ahead of time.
PatioLab has "5-Minute Run Test and MAS-Based Intervals" and 3999 more activities ready to drag into your lesson and run from your phone in the gym.
More activities like this
More main activities for High School
1-2-3 Touch Cooperative Rally
Two groups of three, one on each side of the net, work together to keep the longest rally possible in three phases: one touch, two touches, and three touches per side.
1-2-3-2-1 Running Pyramid Intervals
An interval workout where the fast segments build from 1 to 3 minutes and back down, with half that time as jogging recovery.
1-on-1 Self-Pass Volleyball
One-on-one games on narrow 10 x 20 foot courts where each player must self-pass before sending the ball over.
10-20-30 interval running in pairs
The 10-20-30 method strings together 30 seconds of easy jogging, 20 at a moderate pace and 10 at top speed, in five-minute blocks.
1v1 Ball Volley Matches
1v1 ball volley: singles games on a small court with a low net, hitting the ball over the net and allowing one bounce.
2-on-1 Fast Break with a Chasing Defender
Two attackers push a fast break against a defender waiting at the basket while a second defender chases from behind with a few yards' head start against them.