For time:
Run 5,000 meters
Compare to 241210.
Post time to comments.
Stimulus and Strategy:
If executed properly, this workout challenges the boundaries of human performance and requires no equipment. It's a fantastic test of stamina, endurance, and mental fortitude. Experienced athletes should try for a PR on this benchmark effort. Look back at your previous time to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run in no more than 20 minutes.
Scaling:
Reduce the distance of the run.
In case of injury or limitation, consider 11,200/16,000 meters on the Echo bike or 4,000/5,000 meters on the rower or SkiErg.
Intermediate option:
Same as Rx’d.
Beginner option:
On a 20-minute clock:
Run for distance
Coaching cues:
To avoid inefficient movement patterns while you run, imagine you’re running on the crossties of a railroad track, keeping your feet right under your body and landing on the balls of your feet.
Resources:
Running | Falling Forward
Running | Position Drill
Find a gym near you:
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Comments on 250507
172 Comments
20:41
31.3 weeks pregnant
Scaled to 5,000m row - 21:06
4,718m at 20:00
Rx'd; first run of the season.
26:38
M/55 👨🏻🦳
29:47
PB - 26:58
Since a running season just started, will be interesting to trace a progress
2025-06-08 28:50
2025-07-07 28:14
2025-08-06 27:50
2025-09-08 27:02
2025-10-07 26:58
Happy to confirm my PB. The 2025 season almost closed and Im going to go to a gym.
15:50
CrossFit AFK
New route, first hotter day here in the Midwest. pretty tough after the week we have had. Did get a little faster since the 5k from about a year ago. (December was winter AF, so hard to compare)
2,188 meters in 20 minutes
run/walk
Bad time 😭
M/39/6’/177#
24:57
(12 neighborhood laps + one mailbox-to-mailbox loop. Slowest was 1st lap 2:04; fastest was last lap 1:53.)
Deo gratias
27:49
21:20
Row
28:07, nice easy run with mom on Mother’s Day
2min run / 2min walk
row
19:41
38 / M / 5'9" / 140lbs
20 minute run/walk
~2980m
Rx 35:40
M/28/190lbs
Ski 5000m due to rain; 23:23
A wet, rocky, undulating trail route chosen for today :) 36.05
10min bike ride for about 1.5 miles, 3x 30 Leg Press, 3x30 seated leg curl, 3x 100 single jump rope, 3x30 tricep push down, 3x 30 bicep circuit, 3x30 core circuit, 20min treadmill run with 3.0 elevation (1.75miles on treadmill/ 1.51miles according to my Apple Watch)
26 min
25:53 on the air runner... Definitely not a PR and battling mental fatigue so just grateful I finished today
Scaled it last night to intervals, RUNNING fast but not sprinting for 30 seconds and walking slowly for 30 seconds, 20 minutes…and about 2 miles…low on time in the evenings and needed to make this accessible for partner.
23:34
*with a 20lb. Weight Vest
**Murph Prep!
Tough
43:43 for same Redwood trail run w/ 700’ gain
4/23/24 43:23
8/4/23 43:18
8/5/21 39:56
m/68/5’10”/171
28:48 uhuuuu!!!!
28:47
on the track 27:45
beat previous best of 23:05, tied with all time PR!
Awesome running!
Way to go, Patrick! Congratulations!
Echo variant rx- Echo - 16km =24:39mins / 389cals
Echo variant rx- Echo - 16km =24:39mins / 389cals
M; 35 YOA; 6’0; 187
-I did something different. I did a bunch of cardio exercises for a total of 5,000 meters. It took me right at 41:00.
Breaks are ok! Great job pushing through to finish!
6k Row
23:52.9
Nice job with extra distance!
55 yo M/ 5'9"/ 148 lbs
25:57
Awesome! All that running you've been doing is evident in that time!
24:12 Rx
Well done!
Great time!
Nice!
Rx outside at Fire station
22:00
Nice job!
Awesome!
Excellent! Moving!
250507
Rx, on the trueform:
25:28
Tried to keep it under 5.3 min/km
Vivo barefoot shoes
241210
Rx, on the trueform:
27:09 (~5.4 min/km)
Tried to keep it around 5.5 min/km.
Vivo barefoot shoes
240423
Accidentally went 5,320m. Outside, many hills.
27:49
Good running Chris!
26:08
legs already toasted from 240426 & 250505 in the last 2 days
Matched runs:
241210 40F
25:29
221209 45F
25:59
220802 85F
26:30
M/30s/230lbs
Good work!
Nice running!
25:00, I am pretty sure it’s my best ever.
Nice work!
Congrats on a PR!
23:32
241210 was 25:00
PR was 22:58, from 2021 when I used to run a 5k every Sunday. BUT I’m happy to be back under 24min. Clouds and rain helped.
Awesome! Sunny and hot where I am.
Hell yeah, bro! My last PR is nearly 22 flat in 2018 when I was running numerous miles weekly, but I haven’t seen those kind of speeds since all my back and knee issues.
Nice improvement! Fantastic time!
Good running!
25:05
Solid!
- warm up
- Wl: Squat Snatch: 2reps@75% 44kg + 2reps@80%48kg + 2reps@85% 50kg + 4x(2reps80%@48kg)
- St:
- back squat 3x6reps#84kg
- Press 3x6reps#40kg
-wod: 20' run (4,000m)
27:21
Nice job!
21:53
last time 22:30
Nice improvement!
Nice job!
Excellent job with that time and improvement!
Awesome time!
Those hills make it tougher. Nice work!
Would normally do runs on the treadmill, but today, despite traveling for 10 hours back home to London, I did it outside along Regent's Canal. 25:47
Good run after a long trip!
Nice!
Sounds like a better view than the treadmill; well done!
32:16 rx
32:16 rx
5.41 km in 29:30
split time at 5 km was 27:07 = avg 5:25/km
Nothing to brag about, but better than last Dec 27:10.
Aging sucks. I remember when I could run the same course sub-25.
well done Michael! 👍
remember that you didn't get worse... we will always be at our best
remember that you didn't get worse... we will always be at our best
Nice!
With a foot of heavy new snow, a 400 wasn't happening, much less a 5k...
so I dusted off one of my favorite old workouts
With a 70# barbell (115# was rx)
10 shoulder press
15 overhead squats
20 push press
25 front squats
30 push jerks
35 back squats
9:47...should have gone w/ 75#
11/28/2019: 12:04 w/ 80#
4/17/2017: 13:53 w/ 85#
5/7/2014: 13:40 w/ 85#
62/5'8"/157
Tough luck with the snow, but on the bright side it gave you good cause to hit that nice workout!
Wow, snow in May! You definitely got a lot of good work in despite not being able to run. Nice job, as always!
At the Y. Air assault runner was out of batteries so I had to use the treadmill at 1.0 incline. Lame.
23:59
241210 - 3.5 km DNF
240425 - 23:50 outdoors
2023 - missed
2022 - 23:10 for 4.6 km dumb
2021 - 24:30
kind of hovering around the same pace for the last several years.
Nice job James ! Keep on keeping on!!!!
James, per your question yesterday, try this as a partial answer.
https://journal.crossfit.com/article/the-garage-gym
Good work!
Great Murph prep!!
did it with a 6kg vest
5160M with an 4:57 pace Total time 25:35
Awesome work everybody!!!
Great job with the extra weight especially!
Bit of an uphill battle
Well done!
25:39 rx
Nice time with extra challenge of trail & hills!
240423-32:38 in 20# plate carrier
240424-23:06 without the plate carrier
241210-22:19
250507-24:40
A lot to unpack here: I run at least 2 miles at least 6 days per week (I ran 5 miles with long hilly bits yesterday, same hills today, but 1 less). I'm more about distance than speed (here for a long time, not a fast time). Weather also plays a major factor in my run pace. Today was muggy, sunny, hot, with wasabi paste pollen & it felt awful! Yesterday was cool & pouring rain & felt amazing! I do much better in cold and/or rain, in general. I doubt I'll get much faster, but I'll go for 10-20+ miles @ a nice easy 9-10/per until I can't, I guess...
*All were Rx @ 5k road running
Great work as usual! I typically do better when it’s cooler too (save last December).
Googling ‘wasabi paste pollen’ lol!
Great job Favo! I'm a run when it's cool guy too!!!! I'm not a speedy runner and I give you major kudos for your regular cardio regiment 👍🏼👊🏼
@Chance xD
Great work Favo!
So you're running most every day, before or after a WOD. You're a beastly woman, in the best sense of the word!
omg! well done with weights previously and the conditions today. kinda proud that I was near your time today 😁
Nice work! You beat us all in excercise volume, doing your 2-and-3-a-days. And I agree, cold weather running is refreshing. Hot weather running is hell.
Thanks so much, everyone!!!
@Chance, "wasabi paste pollen" may or may not be my own creation, used to describe our current level of pollen inundation, which turns to thick green sludge when wet.
Beginner option:
On a 20-minute clock:
Run for distance
2050 meters on Assault Air Runner
Nice option! Good work!
Great job!
Rx 25:14
Compare to:
2412010 - 27:43
240423: 25:00
Way behind my PR still but feeling some redemption at least from the last time. Body was in a better place this morning which had a lot to do with it. Considered rowing a 5k instead but the best way to improve running is to run (plus drilling technique).
Still a solid time! Running is super unpredictable with so many factors that affect it, especially if done outside. Great job on this one though!
Nice job Lincoln and exactly what Favo said each days best is going to be based on tons of factors. Getting it done is the battle!!! You were victorious 👍🏼
Hell yeah, great improvement from last time!
Excellent run time!
M- 54/5'7 / 225
Intermediate athlete/scale badminton season is killing my schedule. Did 250506 today- 10-8-6-4-2 -PC 135#, band assist wall facing hspu
10:57
Nice!
Very well done!
Today's workout 300 calories on echo bike 24:03.
Well done doubling up, and with the devil’s machine to boot!
Oh, nice job getting today's in too! That's quite a double header! Well done!
Rx 25:58
Solid!
Great work!
29:08 on a track
kept is low moderate after a hill run workout last night
Nice run Brittany!
34:45. Ran the dike and around the block.
Sounds like a nice place to run! Good work!
Row 5,000 meters
21:06
22:56
Nicely done!
Awesome!
Around a beautiful lake, in Rotterdam
Decided to attack the machines in the garage today…
On a 20-minute running clock:
-buy-in of 100 cals on assault bike (11 minutes)
-remaining time did max pulls on rower (211)
That's a lot of solid work!
19:58
due to work travel 3k on rower - 14:03
Great job still getting work in!
Solid plan, Patrick.
Good luck on your run tomorrow!
You're close to that goal! & those are all great times! Good luck!
Knock it out, Patrick!
Finish Time
00:26:59
1k 5;12
2k 5:00
3k 4:53
4k 4:50
5k 4:44
Good work!
Well done!
5k - 23:51 in total 4:45 per km
was at 4.12 k at 20m mark
Nice work!
Awesome!
Fun fact: This is the most-programmed benchmark on CrossFit.com. Since 2001, this workout has been programmed 78 times. Today makes 79.