Workout Description
3.82 miles
Why This Workout Is Medium
A 3.82-mile run is a moderate aerobic distance that most average CrossFit athletes can complete, typically taking 30-40 minutes depending on fitness level. Without additional weighted movements, skill demands, or time pressure, this is primarily an endurance test rather than a high-intensity effort. The limiting factor is cardiovascular capacity and mental toughness, not technical skill or extreme volume. Most athletes will complete this unscaled.
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Nearly 4 miles of continuous running demands sustained cardiovascular output and aerobic capacity. This is a pure endurance test requiring significant heart and lung capacity maintenance throughout.
- Stamina (7/10): Running 3.82 miles requires sustained muscular endurance in the legs over an extended period. Fatigue accumulates as distance increases, testing muscular resilience.
- Speed (4/10): Pacing strategy matters for distance running, but this is steady-state aerobic work rather than high-speed cycling or sprinting efforts.
- Flexibility (3/10): Running demands basic hip, ankle, and knee mobility. While some range of motion is needed, extreme flexibility is not required for steady-paced running.
- Strength (1/10): Running requires minimal force production. No external loads or maximal strength demands present in this workout.
Movements
- Run
Modality Profile
Run is a cyclical cardio movement classified as Monostructural (M). Single movement workout = 100% of that modality.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 9/10 | Nearly 4 miles of continuous running demands sustained cardiovascular output and aerobic capacity. This is a pure endurance test requiring significant heart and lung capacity maintenance throughout. |
| Stamina | 7/10 | Running 3.82 miles requires sustained muscular endurance in the legs over an extended period. Fatigue accumulates as distance increases, testing muscular resilience. |
| Strength | 1/10 | Running requires minimal force production. No external loads or maximal strength demands present in this workout. |
| Flexibility | 3/10 | Running demands basic hip, ankle, and knee mobility. While some range of motion is needed, extreme flexibility is not required for steady-paced running. |
| Power | 0/10 | Pure distance running is a slow grind with no explosive movement requirements. Pace is steady and controlled, not power-focused. |
| Speed | 4/10 | Pacing strategy matters for distance running, but this is steady-state aerobic work rather than high-speed cycling or sprinting efforts. |
3.82 miles
Difficulty:
Medium
Modality:
M
Your Scores: