https://www.coachingmatterstraining.com/blog daily 0.75 2021-01-28 https://www.coachingmatterstraining.com/blog/the-warmup-whats-in-whats-out monthly 0.5 2021-01-28 https://www.coachingmatterstraining.com/blog/maximal-aerobic-speed-mas-training monthly 0.5 2020-12-29 https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1608729510482-88807AF7ZWP4GHHK8C7V/vVO2max+graph.jpg Blog - Maximal Aerobic Speed (MAS Training) Figure 1. Figure shows a VO2 max test. MAS is the slowest running speed at which maximum oxygen uptake (VO2max) occurs. The line at “vVO2max” is the velocity at which VO2max occurs, but as you can see one’s running speed can go well above this level. So an athlete can continue to run, even run faster, despite already hitting VO2 max. Other energy systems (Anaerobic and ATP-PC systems) are used to reach speeds closer to Max Velocity as simply inhaling oxygen isn’t effective at hitting those energy demands. https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1608816769500-EXH43QHFAH9FI7ZS8O61/MAS%2BTable%2B-%2B120%2525.jpg Blog - Maximal Aerobic Speed (MAS Training) https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1608816561540-4Z9OZBW84E04NACCJUSH/Grids%2BMethod.jpg Blog - Maximal Aerobic Speed (MAS Training) Figure 1. An example of the Grids setup with concentric rectangles, 100% MAS on the long sides and 70% on the short sides. https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1608821652864-58VYYELKW1O1X5CHJYFK/Eurofit+Method.jpg Blog - Maximal Aerobic Speed (MAS Training) Figure 2. An example of the Eurofit Method. 1:1 Work:Rest Ratio of 15 second intervals. Staggered lanes means each group works at their appropriate intensity. https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1608823322167-P8UDNONAWMPVFB9KF3O6/Tabata+Method.jpg Blog - Maximal Aerobic Speed (MAS Training) Figure 3. Tabata (Out and Back). The turn adds an anaerobic element to the training so this should be more fatiguing then linear efforts. https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1609243762774-QBHXBD7MKWPSJFXS34U5/Unpredictable%2BTabata%2BMethod.jpg Blog - Maximal Aerobic Speed (MAS Training) Figure 4. Unpredictable Tabata. Various coloured markers for each distance. Give the command of which marker to go to a couple seconds after they leave the start line. https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1609185921774-CR7XRS61D1IO6K6VJ6EP/High%2Band%2BLow%2BIntensity%2BActivities.jpg Blog - Maximal Aerobic Speed (MAS Training) https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1609251556855-5N7W96FK17I32F21K4R8/High-Low+Training+Week+%285+days%29.jpg Blog - Maximal Aerobic Speed (MAS Training) Figure 5. Example of a 5 day arrangement using the High-Low Model. High Intensity days are 48 hours apart to ensure adequate recovery. Low Intensity days can be completed between high Intensity days as they will have very little impact to recovery. https://www.coachingmatterstraining.com/blog/why-have-we-forgotten-about-sprinting monthly 0.5 2020-12-07 https://www.coachingmatterstraining.com/blog/tempo-running-all-you-need-to-know monthly 0.5 2020-11-25 https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1605882338232-QCURQ5O2CLFCS9R2QTLB/High-Low%2BTraining%2BModel%2BPic.jpg Blog - Tempo Running - All you need to know https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1605899057384-9OJ7AZD7XNQFURP1RQ8W/Tempo%2BVolume%2Bby%2BSport.jpg Blog - Tempo Running - All you need to know https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1605899679944-RRNKM63K9N3O5EX9OW1S/Excel%2BSample%2Bof%2BTempo.jpg Blog - Tempo Running - All you need to know https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1605900438449-RUP1BIQWYMJJNL8MN9G0/Pitch%2BSetup%2B-%2BTempo%2B%2528Linear%2529.jpg Blog - Tempo Running - All you need to know https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1605900780547-2QNZFW8EKTWNJ19NULMH/Pitch%2BSetup%2B-%2BTempo%2B%2528Multi-D%2529.jpg Blog - Tempo Running - All you need to know https://www.coachingmatterstraining.com/home daily 1.0 2025-12-14 https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/75b68038-9bec-4699-97c9-dc63ef8c0ca9/Off-Season+GYM.PNG https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/86a6af7f-81e2-4989-8034-fcff17149df1/IMG_3563.PNG https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/d4fc4328-a900-4ef6-8525-9434df68f4df/Pre-Season%2BFast%2B%25252526%2BFit%2BProduct%2BLogo%2B%25252528New%25252529.jpg https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/c2b29081-752b-4ff4-852e-317ed782430c/c81acc32-3d41-411d-a194-0bbb5700fa81.jpg https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/855f2c42-4d62-4e03-8397-810e18fa4a1b/IMG_9717.PNG https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/0cdb5472-b2d1-4840-9cae-c5dfe51c3676/Me+and+Gavin+Duffy+Trophy.JPG https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/8649bf29-b60e-4f4b-bb84-4ede0c04f7fd/IMG_0667.PNG https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/e3587342-63b7-4273-908d-72e1a9c31d83/C6347970-E008-4D13-82CC-A6CDE47EC8DC_1_101_o.jpeg https://www.coachingmatterstraining.com/contact-us daily 0.75 2022-10-07 https://www.coachingmatterstraining.com/beginner-gym-squad daily 0.75 2023-01-20 https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/e7e995a0-0148-44e9-a035-3a6148c323d9/IMG_0093+2.PNG https://www.coachingmatterstraining.com/new-page-1 daily 0.75 2023-02-07 https://www.coachingmatterstraining.com/team-conditioning daily 0.75 2026-03-02 https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/8649bf29-b60e-4f4b-bb84-4ede0c04f7fd/IMG_0667.PNG https://www.coachingmatterstraining.com/shop daily 0.75 2025-09-12 https://www.coachingmatterstraining.com/shop/off-season monthly 0.5 2022-11-02 https://www.coachingmatterstraining.com/shop/off-season-gym monthly 0.5 2022-11-08 https://www.coachingmatterstraining.com/shop/pre-season monthly 0.5 2024-01-16 https://www.coachingmatterstraining.com/shop/p/free-7-day-body-reset monthly 0.5 2024-10-21 https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/f6f89828-2acb-4989-9e17-73835000ff4d/929A77A0-00F4-4A6C-ACE3-19FE4D5FDE38_1_101_o.jpeg Shop - Free - 7 Day Body Reset https://www.coachingmatterstraining.com/shop/p/gaa-in-season-gym-program monthly 0.5 2024-05-30 https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1711307063043-U19SB3D5CLUXGA9RN3Y6/E1A6603C-2DF7-4C58-80F3-FA62B8C44157_1_101_o.jpeg Shop - GAA In-Season Gym Program https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1714752689062-03CP7QGIUXQOHCVVEQ8T/88C07550-1E51-4473-97E2-C06A79FE7F83_1_102_o.jpeg Shop - GAA In-Season Gym Program https://www.coachingmatterstraining.com/shop/p/preseason-get-fit monthly 0.5 2025-11-26 https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1705418141101-E0WQ9K1YTYBPKY0Z9JGS/E64A40C5-E1C7-4060-B5E0-D1C39C21AC22_1_101_o.jpeg Shop - Preseason Get Fit https://www.coachingmatterstraining.com/shop/p/tmzkjebiuefffx03122opo2dxqs2kk monthly 0.5 2023-01-23 https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1672058897251-A9CDNFERH57VQZF06R41/Beginner+Gym+Program+Product+Logo.PNG Shop - Beginner Gym Program https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1674480260445-I5BC4SNB0B2NV0EL5HZI/EF68E5AE-FBA5-4D5A-8AEE-B249B4B99EB4.JPEG Shop - Beginner Gym Program https://www.coachingmatterstraining.com/shop/p/kpztgts2amnfegoocg883x5f2mevql monthly 0.5 2023-02-16 https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1672054456563-J126ZFIQDV6V14MCYCCK/Return+to+Sprinting+Product+Logo.PNG Shop - Return to Sprinting https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/75f8d32b-4b08-4ef6-b55f-c0571a38c0c9/Screenshot+2023-02-16+at+10.52.52.png Shop - Return to Sprinting - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.coachingmatterstraining.com/shop/p/off-season-gym monthly 0.5 2023-10-25 https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1667903524369-RFO7182J0YM22VU13A4B/Off-Season+GYM.PNG Shop - Off-Season GYM https://www.coachingmatterstraining.com/shop/p/fast-and-powerful monthly 0.5 2022-11-14 https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1665250562588-OY2Z4VE1WW7H1QHBBSQS/Big+and+Strong+II+Product+Logo.PNG Shop - Fast & Powerful https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1667475912873-VVIMDMBBTEZGM2S9H970/image.jpg Shop - Fast & Powerful https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1667475927247-CRKBI08CUW9CIEOZ2ZLB/image.jpg Shop - Fast & Powerful https://www.coachingmatterstraining.com/shop/p/big-strong monthly 0.5 2022-11-16 https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1664817601699-23EQBO2TR8CVT7NLF2RP/Big+and+Strong+Product+Logo+%28New%29.PNG Shop - Big & Strong https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1667475420148-WFPFJWEXP3Q6WBWHWRY2/image.jpg Shop - Big & Strong https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1667475459413-EGOYAIO6GXV0VOO65O05/image.jpg Shop - Big & Strong https://www.coachingmatterstraining.com/shop/p/gaa-pre-season-running-program monthly 0.5 2025-11-25 https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1665138650983-Z460I9G226I61YV51CFL/Pre-Season+Fast+%26+Fit+Product+Logo+%28New%29.PNG Shop - Pre-Season Fast & Fit Program https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1610760078389-Y4K1KD6LJXDJ6QC870WP/image_6483441.jpg Shop - Pre-Season Fast & Fit Program https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1610758728240-4FAATDCKM9YBSN03D9BM/image_6483441%2B%25283%2529.jpg Shop - Pre-Season Fast & Fit Program https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1610758746690-ECYK8IA5K1FJTQZDU0CA/image_6483441%2B%25281%2529.jpg Shop - Pre-Season Fast & Fit Program https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1610758771969-50HCIWR4KN7SAXC617KV/image_6483441%2B%25282%2529.jpg Shop - Pre-Season Fast & Fit Program https://www.coachingmatterstraining.com/shop/p/tdyg2efza923wjnjrrsqauvohpbwsw monthly 0.5 2022-11-03 https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1665088626266-DZSVMIFVQAVEITO7IDXN/Off-Season+Fast+%26+Fit+Product+Logo.PNG Shop - Fast & Fit Running Program https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1605614943772-YGI07RCWFPM56BJD54KU/IMG_4868.jpg Shop - Fast & Fit Running Program https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1605614951875-A7KQX6V85C9B99PUAVZX/IMG_4869.jpg Shop - Fast & Fit Running Program https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1605614959345-E74L8XCU10Y4C1KNX5P9/IMG_4870.jpg Shop - Fast & Fit Running Program https://www.coachingmatterstraining.com/shop/p/csjtz1tgbgzgzfdvaigetklaxwiju1 monthly 0.5 2024-11-25 https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1665251394556-QVUC25M00JICMKRC7WB4/Get+Fit+Product+Logo.PNG Shop - Tempo Running Program https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1604164501600-VARYAXROQW4OUEBYDXO5/Tempo+Program+Logo.jpg Shop - Tempo Running Program https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1605614478513-FODRWSW9PG7R0DO7GWBZ/IMG_4871.jpg Shop - Tempo Running Program https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1605614487090-1RAMLQDDUV9XNIOH4W8L/IMG_4872.jpg Shop - Tempo Running Program https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1605614494344-C7LR7Q93USULZLEX3PWN/IMG_4873.jpg Shop - Tempo Running Program https://www.coachingmatterstraining.com/shop/p/1m5j5wiqh66zbdy0e587vdkyfzfk04 monthly 0.5 2025-01-08 https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1665138205745-IO01TU7G8RQZESUKE710/I+AM+SPEED+Product+Logo.PNG Shop - Speed Program https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1604437482913-WQKGNAFAXOBL60HY0HQW/2428832E-8754-4A2D-B126-DF47487F40D4.png Shop - Speed Program https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1604437482521-YF4KHUGNEFV09D51WV0W/3266F3FF-6568-4D07-8A6A-C2EAAE535DCC.png Shop - Speed Program https://images.squarespace-cdn.com/content/v1/5f8ed25551b4844ac3569045/1604437482380-YIU2XR6OPOBKWT7H7WN4/E264918D-10E2-4E46-8E8B-86F02C4FE449.png Shop - Speed Program