Workout Description
Run 3 rounds for time: 1600 m. Rest 5 min
Score is the sum of the three times (rest time excluded).
Why This Workout Is Medium
While 3 miles total is solid volume, the 5-minute rest periods between rounds provide substantial recovery, allowing the average athlete to approach each 1600m effort relatively fresh. This is essentially three separate time trials rather than continuous grinding work. No technical skills or heavy loads are involved. The challenge lies in maintaining pace across efforts, but the favorable work-to-rest ratio (roughly 1:1 for most athletes) prevents severe fatigue accumulation. Most average CrossFitters can complete this as prescribed without scaling.
Benchmark Times for The Miler's Treadmill
- Elite: <17:30
- Advanced: 18:30-19:30
- Intermediate: 21:00-23:00
- Beginner: >32:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Three 1600m runs heavily tax the aerobic system. Despite full recovery between rounds, each effort demands significant cardiovascular capacity at a sustained pace.
- Speed (7/10): Maintaining a fast, consistent pace for each 1600m interval is critical. Athletes must manage speed output across all three rounds strategically.
- Stamina (6/10): Each mile run requires sustained muscular output in the legs, though the 5-minute rest periods allow partial recovery between efforts.
- Power (2/10): A 1600m pace is sub-maximal with some power in the stride, but not explosive. More about sustained speed than peak power output.
- Strength (1/10): Running is pure bodyweight locomotion with no external load. Minimal strength demand beyond supporting body weight.
- Flexibility (1/10): Running requires only basic range of motion in the hips, knees, and ankles. No special mobility requirements.
Scaling Options
Reduce distance to 1200m or 800m per round while maintaining 3 rounds. Alternatively, keep 1600m but reduce to 2 rounds total. For injury management, substitute with 2000m row or 4000m bike (1.5:1 and 3:1 conversion respectively). Beginners can run/walk intervals: run 400m, walk 100m, repeat 4x per round.
Scaling Explanation
Scale if a single 1600m run takes longer than 12-15 minutes, or if you have running-related injuries. The stimulus should feel like controlled discomfort, not an all-out sprint. Priority is maintaining intensity across all three rounds - if your round 3 time is more than 20% slower than round 1, you need to scale distance or rounds. Target 80-85% effort that's sustainable but challenging. Better to complete scaled version with consistent effort than go Rx and walk the final round.
Intended Stimulus
Aerobic power and pacing under fatigue. Each 1600m interval targets 6-10 minutes in the oxidative energy system with glycolytic contribution. Tests ability to maintain consistent pace across multiple efforts with incomplete recovery. Primary challenge is mental fortitude and pacing discipline as fatigue accumulates.
Coach Insight
Pacing is everything - your first round sets the tone. Target consistent splits across all three rounds, or aim for negative splits (faster later rounds). Most athletes make the mistake of going too hard on round 1. Treat round 1 as 85-90% effort, round 2 will naturally feel harder, and round 3 is where you prove your mental toughness. Focus on breathing rhythm (3-step inhale, 2-step exhale pattern works well). Maintain running form - slight forward lean, quick cadence, relaxed shoulders. Use the 5-minute rest to walk, hydrate, and mentally prepare for the next effort. Don't sit down during rest.
Benchmark Notes
This is a pure aerobic capacity test with full recovery between intervals. The limiter is running speed and sustained pace over 1600m repeats. L1 (33:00 total) reflects beginner runners averaging 11:00 per mile with possible walking breaks. L5 (24:00 total) represents a solid CrossFit runner holding consistent 8:00 miles across all three rounds. L10 (17:00 total) is elite level—sub-6 minute miles for all three intervals, which requires competitive running ability. With 5 minutes rest, pacing should remain relatively consistent across rounds for all levels.
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.
