Workout Description

Why This Workout Is Medium

A single-movement, basic-skill endurance effort. Movement complexity is Basic (20). The time domain is 30+ minutes (75), placing it squarely in long aerobic work. Density is low-to-moderate for CrossFit standards with no external load or complex cycling. No modifiers apply. Overall this rates near the upper end of Medium, driven more by duration than intensity.

Benchmark Times for 10K Run

• Elite: <38:00
• Advanced: 42:00-45:00
• Intermediate: 48:00-52:00
• Beginner: >80:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Primarily an aerobic test. Success hinges on steady heart rate control, breathing rhythm, and efficient stride mechanics maintained for 40–60 minutes of continuous effort.
• Stamina (6/10): Sustained leg turnover and posture under mild fatigue tax muscular endurance in calves, quads, glutes, and trunk stabilization without local muscle failure.
• Speed (4/10): Cadence and transitions are steady, not sprint-like. Some speed management is needed to avoid early redlining and to finish strong.
• Flexibility (2/10): Requires basic hip, ankle, and thoracic mobility for comfortable stride mechanics, but does not demand extreme range of motion.
• Power (2/10): Only small bursts of power during toe-off. The emphasis is economy rather than explosive output or high force production.
• Strength (1/10): No external load and minimal force demands beyond supporting bodyweight while running. Strength is not limiting for most athletes here.

Scaling Options

Scale to: 8K Run • 6K Run • 45-minute Run for max distance

Scaling Explanation

Reducing distance or shifting to a fixed-time effort preserves the aerobic stimulus and pacing practice while matching current capacity and class time.

Intended Stimulus

Steady, sustainable cardio with controlled breathing and efficient stride. You should feel in control early, settle into a repeatable pace by kilometer two, and finish with a strong last 2K if you’ve paced well. Avoid redlining in the first half; aim for even or slight negative splits.

Coach Insight

Open conservatively—first 2K should feel almost too easy. Lock cadence, relax shoulders, and keep footstrike under your center of mass. The one tip: pick a pace you could hold for 12–15K, then finish harder in the last 2K. Avoid common mistakes: starting too fast, overstriding, and skipping a warm-up or mid-run posture checks.

Benchmark Notes

Use these finish-time targets to gauge aerobic capacity and pacing. Near L5 you should hold a steady, sustainable effort with even or slightly negative splits. Higher levels require disciplined pacing, minimal (or zero) walk breaks, and strong mental game. Newer runners should prioritize continuous movement and posture over aggressive splits.

Modality Profile

This workout is entirely monostructural: a continuous 10,000-meter run. There is no gymnastics or external loading. The challenge is pacing and aerobic efficiency over an extended duration rather than movement variety or load cycling.

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