Workout Description

Why This Workout Is Very Hard

A 5K on uneven trail terrain already increases demand over a road run. Adding a substantial sandbag carry on a steep hill spikes heart rate, taxes grip and core, and forces hiking under load. Expect 30–50+ minutes for most athletes. The skill is simple, but the sustained aerobic output and loaded incline make this a high-grind test.

Benchmark Times for Regionals 10.2 (Central East)

• Elite: <28:00
• Advanced: 31:00-33:00
• Intermediate: 36:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Sustained, continuous effort on mixed terrain demands a strong aerobic engine. Expect an elevated but steady heart rate throughout, with limited opportunities to recover aside from controlled hiking on the hill.
• Stamina (6/10): The sandbag carry and long run require sustained output from the legs, trunk, and postural muscles. You’ll hold submax effort for an extended period without high-skill breaks.
• Speed (4/10): It’s not a sprint; speed shows in efficient turnover on flats/descents and quick transitions into and out of the sandbag carry without wasted time.
• Strength (3/10): No maximal lifting, but the sandbag carry introduces meaningful external load, challenging bracing, posture, and uphill force production under fatigue.
• Flexibility (2/10): Basic ranges suffice. Some ankle mobility and hip flexion help with uneven footing and uphill stride mechanics, but no extreme positions are required.
• Power (2/10): Minimal explosive demand. Any surges occur on short climbs or to crest the hill, but the workout favors steady output over bursts.

Movements

• Weighted Run

Scaling Options

Scale to: 5,000 m flat run (no sandbag) • 5,000 m trail run with lighter sandbag and shorter hill carry • 4,000 m trail run with sandbag hill carry

Scaling Explanation

These options keep the stimulus of sustained running with a loaded hill while adjusting distance and load to maintain continuous movement and appropriate intensity.

Intended Stimulus

This should feel like a steady grind with controlled breathing on the run and purposeful hiking on the loaded hill. You’ll alternate between smooth, efficient running and a braced, deliberate carry. The hill is the crux—manage heart rate there—then open your stride on flats and descents to make up time.

Coach Insight

Pace the first mile conservatively. Attack flats and downhills with quick, short strides; hike the steepest portion of the hill under load. The one tip: lock the sandbag high and tight, brace your trunk, and keep steps short and consistent. Avoid sprinting early, sloppy footwork on descents, and changing carry positions too often—each reposition costs time and energy.

Benchmark Notes

Times are for total course completion. Beginners may exceed 45–60 minutes, while advanced athletes can finish near 28–35 minutes depending on hill grade, footing, and carry distance. Aim to beat your bracket by managing the hill carry and maintaining steady, unbroken running on flat/downhill segments.

Modality Profile

Most time is spent running on mixed terrain (monostructural). The sandbag carry segment injects a weightlifting/odd-object component that challenges posture and bracing. There is no gymnastics requirement. Actual percentages can vary slightly with course design and length of the carry section.

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