Workout Description

Why This Workout Is Medium

This workout blends one mile of broken running with 160 total reps of basic calisthenics. Movement complexity is low, but frequent transitions and accumulating push-up and burpee fatigue elevate the challenge. Most intermediate athletes finish in 14–20 minutes; beginners may need up to 25 minutes. No external loading or advanced skills keeps it below benchmark-hard, but pacing and stamina matter.

Benchmark Times for The Longest Mile

• Elite: <13:00
• Advanced: 14:00-15:00
• Intermediate: 16:00-17:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): One mile of total running split into 16 sprints drives a strong aerobic demand. The short bouts keep intensity higher than a steady jog while still requiring sustained, controlled breathing and pacing across all four rounds.
• Stamina (7/10): 160 bodyweight reps plus repeated short runs tax muscular endurance, especially in the chest, triceps, hips, and core. The goal is consistent sets with minimal rest rather than pure strength or maximal power output.
• Speed (6/10): Short 100-meter runs and frequent movement changes reward quick transitions and brisk but controlled rep cycling. Pushing speed too hard early can cause push-up collapse and late-round slowdowns.
• Power (3/10): Burpee kick-outs and quick get-ups add a small explosive element, but the bulk of work is cyclical bodyweight movement and steady running, favoring sustained effort over peak power bursts.
• Flexibility (2/10): Standard ranges of motion for squats, push-ups, burpees, and sit-ups. Mobility helps with efficient positions and breathing, but there are no extreme flexibility requirements or overhead demands.
• Strength (2/10): No external load and basic calisthenics keep absolute strength demands low. The workout challenges repeated submaximal efforts rather than maximal force production or heavy lifting capacity.

Movements

• Push-Up
• Air Squat
• Burpee
• Sit-Up
• Run

Scaling Options

Scale to: 3 rounds • 75-meter Runs • Incline or knee Push-Ups

Scaling Explanation

Reducing rounds, shortening runs, or making push-ups easier preserves the continuous aerobic feel and sustainable sets while matching each athlete’s current capacity.

Intended Stimulus

Steady cardio with crisp transitions. Runs should feel like purposeful shuttles, not easy jogs, while bodyweight sets stay unbroken or in one quick break. Breathing stays controlled, but heart rate is elevated throughout. You should finish feeling like you paced well, never redlining, with the push-ups being the limiting factor late.

Coach Insight

Open at 80–85% and aim for even splits each round. Jog the first 20–30 meters, then settle into a stride you can repeat. The one thing: protect your push-ups—fast singles or 5/5 from round one beats late-round failure. Avoid sloppy transitions. Walk three steps, start the next set. Don’t sprint early runs; save a gear for round four.

Benchmark Notes

Times range from 25:00 for newer athletes to 13:00 for elites. If you’re around 17:00, you’re on track for solid intermediate fitness. Keep transitions sharp and manage push-ups to stay near or under the 18-minute mark.

Modality Profile

About half the time is spent running (16 x 100 meters totals one mile), and the remainder on gymnastics calisthenics: burpees, air squats, push-ups, and sit-ups. No external loading appears, so the workout is a cardio-and-bodyweight blend, slightly favoring monostructural work.

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