5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes
Post time for each interval to comments.
Compare to 221119.
Scaling:
In today’s workout, we are going to tackle 5 half-mile runs. The half-mile is arguably one of the most challenging events in track. The goal is to run each interval as quickly as possible. With a significant amount of rest, aim to perform each run in a similar time. Newer athletes should reduce the distance to ensure they complete each interval in less than 5 minutes. Intermediate athletes can perform this workout as prescribed. Have fun!
Intermediate option:
Same as Rx’d
Beginner option:
4 rounds, each for time, of:
Run 600 meters
Rest 3 minutes
Resources:
Running Fundamentals With Doug Katona
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Roarke Bouffe of Semifinal athlete Jessica Ubisse at the 2024 Renegade Games in Vanderbijlpark, South Africa.
Comments on 240617
94 Comments
@YHS track
30:17
5:02-5:07-5:25-5:24-5:23
M/55 👨🏻🦳 TT ->28:14
29:42 RX
M/42/5’9”/195#
Rxd: 33'14" counting 4 rests of 3 minutes
2:37
2:48
2:47
2:49
2:49
Did 3 800’s
3:27
3:27
3:25
M/38/6’/174#
3:36/3:34/3:29/3:26/3:28
221119: 3:34/3:36/3:34/3:33/3:36
Deo gratias
Jammed this one together with tomorrow as im traveling tomorrow
4x800/3min rest
then
3x
10 power snatch
10 lateral burpees
2min rest
43, m, 170cm, 76 kg
3,28
3,25
3,29
3,38
3,39 as Rx´d
4:47
4:45
4:44
4:47
4:35
3:17
3:20
3:25
3:28
3:33
Rxd at the local high school track.
3:26
3:41
3:35
3:38
3:22
3:29
4:18
4:18
4:56
3:38
Assault Air Runner
Ran with my daughter who was wearing the watch.
We averaged between 3:45 - 4:00 per interval.
Traveling so a great Planet Fitness workout!
5:24
5:06
4:55
4:49
4:45
37:12 total time
4:05
4:02
4:20 (1 break)
4:20 (1 break)
4:30 (2 breaks)
5 Rnds 50 Cal on Echo Bike
1 - 4:50
2 - 4:42
3 - 4:41
4 - 4:41
5 - 4:42
M- 55 / 190 / 5'9"
3:11
3:08
3:10
3:12
2:54
m/36/185/5’11”
M-43/178/77kg
5x800m run, 3’ test between reps
time for 800 m run between 3’15’’ and 3’22’’
Rx
1- 3:57
2- 4:16
3- 4:20
4- 4:30
5- 4:41
Beginner: 4:10, 4:10, 4:10, 4:09 (yay!)
2:08
2:14
2:28
2:26
2:20
Scaled:
2 Rounds of 800m run
4:46, 4:28
gassed out early on this one sigh
4:02
4:12
4:13
4:23
Assault runner
5 rounds 800m -outside
3:55
2:55
2:26
3:13
2:34
Helped a friend manually move literal tons of sand (6) this weekend after rented front loader broke, so happy no lifting; Less so about running in 100° & 999% humidity...
Some awesome times there!
Rx:
3:22
3:26
3:29
3:31
3:30
=29:18 total time (with rests between)
Better overall, but I think I’m starting to push the pace earlier in my workouts than I used to. Not sure if that’s good or bad or neither….guess it depends on the desired result.
221119:
3:42
3:37
3:34
3:30
3:24
=29:47 total time (with rests in between)
Hell yeah bro! I think it's more about the desired result/stimulus you're looking for. Important thing is that you're still improving!
Good improvement either way!
3:23
3:07
3:05
3:02
2:57
Great job!
Run 1km
Rest 2-3 minutes
Total time 41 minutes
5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes
(Done on treadmill)
Intervals
1 - 3:51 @ 8 mph
2 - 3:41 @ 8.2 mph
3 - 3:38 @ 8.4 mph
4 - 3:33 @ 8.6 mph
5 - 3:22 @ 9 mph
Good work and nice descending progression!
Thank you!
5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes
2:11
2:11
1:58
2:10
2:10
*400m
2:38
2:48
Beginner
Swapped with 800m swim x3
9:50 free
9:55 breaststroke
9:45 free
M/47/6'0/194lbs
3:26
3:46
3:37
3:43
3:29
First time logging in on this site. Been doing xfit workouts from this website at home since the start of 2024.
M/36/6'0"/165#
Also first time Rx'd! Outside in central IL 91° heat.
4:01
4:21
4:34
4:52
5:22
lots of short walking breaks mixed in.
Nice Rx-ing it & braving the heat!
2) 4:06
3) 4:10
4) 4:15
5) 4:20
2. 6:06
3. 5:29
4. 5:52
5. 5:31
2. 4:07
3. 4:11
4. 4:05
5. 4:07
M/33/193#
1: 4:06
2: 3:46
3: 4:07
4: 4:20
5: 4:03
Assault Runner
My wife did crossfit only 3 or 4 times but she is an elite marathon runner. So she did this WoD with me just to beat me at my own sport lol.
RD 2: 3:48
RD 3: 3:35
RD 4: 3:30
RD 5: 3:10
So close to getting the sub 3 minutes.
Next time! Great descending progression!
4:46
4:34
4:38
4:32
4:25
2:58
2:56
2:55
2:55
2:55
Well done!
Nice consistency & quick!
Round 1: 4:48
Round 2: 4:29
Round 3: 4:37
Round 4: 4:46
Round 5: 4:40
So fun to be able to Rx it! :)
2:46
2:55
3:00
2:56
Felt like I was running in slow motion…
Well...it looks to be the opposite from my perspective. Great job!
Only slow motion if you’re the Flash. Great times!
What they said! That's fast.
5:33
5:39
5:28
5:54
4:50
Rx*
Rx 3:32, 3:31, 3:32, 3:35, 3:33
Compare to 221119: 3:42, 3:35, 3:32, 3:35, 3:38
I expected a bit better times today due to increased running, but the weather is also at the opposite end of the spectrum today from the last time this WOD was programmed - I do better in cool to cold weather.
Great improvement and fantastic consistency!
Agreed on the cooler weather! Very consistent though. I was all over the place with times.
2:31,2:35,2:42,2:39. Did 4x600 at twin knobs CG. So humid it’s like running through water, just had nothing in the tank, but faster than I expected. Only rested 2:30 between runs.
Meniscus strain = avoid pretty much all leg activity. Subbed this:
50-40-30-20-10 of
abmat sit-ups, toes pegged
45-lbs shoulder presses, seated upright
planks x 3sec (2.5min-2m-1.5m-1m-0.5m)
27:14
I currently am not able to run, but can do the ski erg and air dyne. What would be equivalent on those for this workout?
Thank you,
According to WodWell.com and other sites' similar estimates: 800m row = approximately 1k row/ski for men and 800m row/ski for women. I've seen 60 cals as an assault/echo bike substitute for 800m run--but air dyne accrues calories more quickly, so I'd probably set a target of 70-ish based on my own experiences.
3:04.06
3:07.10
3:08.32
3:09.71
3:10.41
Very well done!
Felt heavy
ran outside
3:10
2:56
3:03
4:28 had to stop halfway
3:06
Great stuff despite having to stop halfway on the 4th run!
2:43
2:43
2:45
2:45
2:44 were my splits did it at my local track field
Awesome!
M- 53/ 5'7 / 220
first time for this one, not a runner and humidity is real 😬
1-4:34
2-4:30
3-4:45
4-4:56
5-5:03
Heat & humidity definitely a factor! Still, good times,especially for not running much
55 cal Echo
3:07-2:48-3:08-2:59-3:06
Good work!
M/49/6'2"/185#
Sub'd with 55 cal AB the rest as rx'd
3:44/3:44/3:45/3:45/3:44
Beginner option:
4 rounds, each for time, of:
Run 600 meters
Rest 3 minutes
32 minutes with rest
4:42
4:48
4:52
4:52
Round 2 3:40
Round 3 3:59
Round 4 4:18
Round 5 4:31
Total time: 32:01
Decided to do 3 rounds instead of 5 and maximise intensity. Glad I did. Goal was to get faster each round.
M53 92Kg
R1 4:45
R2 4:31
R3 4:26
3.21
3.19
3.16
3.11
3.01
Great job!
3:14
3:40
3:40
3:28
Speed was there, but I couldn't repeat it. I think pro runners can keep each interval within less than five seconds. Track was slightly wet.
Nice Job!
Well done!
Lightning on that first one!
Thanks you guys!
3:55
4:00
3:45
3:51
3:45
Globo wod: If you are using a conventional treadmill use a slight incline. Subs are 1000m row or 55 calories assault or echo bike.