Workout Description

Why This Workout Is Hard

While technically simple with no loading or skill demands, the 5km distance at race pace creates a 25-35 minute time domain of continuous aerobic work—significantly longer than typical CrossFit WODs. The sustained effort without built-in recovery combined with time pressure elevates this beyond Medium. Similar to how Cindy rates Hard due to duration despite simple movements, the unbroken endurance demand makes this genuinely challenging for the average CrossFitter who's more accustomed to shorter, varied metabolic conditioning.

Benchmark Times for 5K-iller

• Elite: <16:30
• Advanced: 17:45-19:15
• Intermediate: 20:45-22:30
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (10/10): A 5 km run is a pure test of cardiovascular and aerobic capacity, requiring sustained effort at threshold pace for 15-30+ minutes depending on fitness level.
• Stamina (7/10): Sustained leg muscular endurance is required throughout, though the limitation is primarily cardiovascular rather than local muscular fatigue for most athletes.
• Speed (6/10): Maintaining a consistently fast pace throughout and managing effort distribution is critical for optimal time, requiring good pacing awareness and speed management.
• Flexibility (2/10): Basic range of motion needed in hips, knees, and ankles for a natural running stride with no extreme mobility requirements.
• Strength (1/10): Running only requires moving bodyweight forward with no external load or maximal force production demands.
• Power (1/10): A 5k is run at steady-state pace with minimal explosive or power demands; it's an aerobic grind rather than sprint work.

Movements

• Run

Scaling Options

Reduce distance to 3 km or 2 km to maintain similar intensity and time domain. Consider 3-4 x 800m intervals with 2:00 rest for those building running volume. Substitute 6 km bike or 4 km row for impact concerns. Walking breaks allowed - run 800m, walk 200m format maintains aerobic stimulus while reducing joint stress. 30-minute time cap for continuous effort at any pace.

Scaling Explanation

Scale distance if athlete is new to running or hasn't trained distances over 2 km recently to avoid injury. Scale for any knee, ankle, or hip concerns - rowing or biking preserves aerobic stimulus without impact. Target 20-30 minutes of sustained aerobic work regardless of distance chosen. Prioritize consistent effort over speed - this is about building aerobic base and mental resilience. If unable to maintain continuous running for 20+ minutes, use interval approach to accumulate volume safely.

Intended Stimulus

Moderate duration aerobic endurance test lasting 20-35 minutes for most athletes. Primarily oxidative energy system with sustained aerobic output. Tests pacing discipline, mental toughness, and aerobic capacity under continuous effort.

Coach Insight

Start conservatively - first kilometer should feel controlled, almost easy. Settle into steady rhythm by 1.5km mark. Monitor breathing - should be able to speak short sentences but not hold conversation. Keep turnover rate consistent rather than lengthening stride when fatigued. Break into mental segments (5 x 1km) rather than thinking about full distance. Most athletes fade between 3-4km - this is where pacing discipline pays off. Use landmarks or intervals to maintain focus. Finish strong - final 500m can be pushed hard.

Benchmark Notes

This workout is a pure aerobic capacity test with running endurance as the sole limiter. L1 athletes (35 min) may need walk breaks and struggle with sustained pace. L5 athletes (23:30) should hold a consistent 7:35/mile pace throughout without stopping. L10 athletes (16 min) are running at competitive 5k race pace around 5:10/mile. Pacing strategy is critical—going out too fast leads to significant fade in the final 1-2 km. No technical skill or transitions to manage, just sustained effort management.

Modality Profile

Run is a cyclical cardio movement classified as Monostructural (M). With only one movement in the workout and that movement being purely monostructural, the modality breakdown is 100% Monostructural.