For time:
Run 5,000 meters
Compare to 240423.
Post time to comments.
Scaling:
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.
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:
CrossFit Benchmark Workout 5K Run at Coast Range CrossFit From 230804
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Comments on 241210
70 Comments
32:33 RX
M/42/5’9”/200#
On a 20-minute - Treadmill 3.0 - 4.5 (main focus was to just having the stamina to run the whole time) - slow and steady :)
Distance: 1.07
39:17
28:05 (40 secs down from 28:47 last time)
27:23 Rx'd
First run of the season, much slower than last time.
21:57 rx
M/40/5'9"/199
3S Training day. Sled, Sand,Sledge
Warmup: Animal Crawl. 6 movements 1 min each
Strength: 100# sandbag bear hug carry 3 x 30 secs
Metcon: AMRAP 20 mins. 30m 100#sandbag shoulder carry, 15 sledgehammer strikes. ~ 5 rounds.
Accessory: Seated Good morning 3 x 8-10. 10#s
4 mins of getups holding 10#s.
40:00 On the treadmill
f 26/160cm/53kg
5k
38:11
first time ever running 5k in my life!
On a treadmill
50 minutes
5k
29:22
*in ~4” of snow
ran through several inches of slushie snow while it rained today - 34 min
M- 53/ 5'7 / 220
Intermediate
9:22
1 mile run
Knees aching just from that....🤷♂️
Wasn't up for a treadmill 5k so I did:
1 k run treadmill
80 cal assault bike
1 k run
60 cal rower
1 k run
33:05
25:00
Completed yesterday, forgot to post.
M 42 203# 69”
Rx 24:43 (recent Hx PR)
22:21 Rx
assault runner
5k in 29:45
Sub, 30 min AMRAP
Bike cal, 2,4,6...16
9 powercleans, 95#
18 situps
30 double unders
8 total rounds plus 16 cal bike and 4 power cleans
That's a ton of work; good job!
Rx 27:43
Compare to 240423: 25:00. Just wanted to get it done today but clearly de-conditioned for this after a long time trying to balance healing with still training. Didn’t help that parts of my body other than lungs and knees started to protest less than halfway through forcing me to slow a little. Hopefully the knees don’t hate me too much.
That's a very respectable time! Especially considering most people train for a 5k, not just pop up & run one on a random Tuesday in December! Excellent job even though you weren't 100% feeling it!
Great job, Lincoln
Rx 21:44 no previous time to compare to
Good work!
241210
Rx, Outside, on a dark and foggy night on somewhat hilly roads. Maybe ~150ft elevation gain.
25:29
221209
Rx, same route 45F
25:59
220802
Rx, same route 85F
26:30
M/30s/230lbs
Son(17)
Rx same route
29:46
28:08
*with an increasing Ruck.
First 1000m 10lb. Ruck
Second 1000m 20lb. Ruck
Third 1000m 30lb. Ruck
Fourth 1000m 40lb. Ruck
Fifth 1000m 50lb. Ruck
Awesome!
Walked/jogged 22 minutes
1.15 miles
M/35/205#/6’1”
Rx 27:59
Rx, on the trueform:
27:09 (~5.4 min/km)
Tried to keep it around 5.5 min/km.
Pretty sure this is my first 5k on a runner. Definitely makes a difference from regular outdoor running. Last time I went this far I ran on the streets , accidentally ran an extra 300m and was only 40 seconds slower than today’s effort. Also, probably my longest run in the vivo barefoot shoes, felt great.
240423
Accidentally went 5,320m. Outside, many hills.
27:49
Nice work with the extra weight!
25:30 on assault runner.
27:10
It felt fast. Does that count?
Looking back, I didn't find times on Rx days. I run 5k occasionally on rest days but apparently not when programmed.
The HQ team in Santa Cruz clearly isn’t monitoring the weather out here…6 degrees when I got up this morning, now a balmy 17.
Shoulder press 10-5-10-5-10
25# kbs-35# DBs-25s-35s-25s
Then
30-30-30 walking lunges
21-15-9
Am kbs, 53#
box jumps, 24”
11:31
C’mon hq…I’m counting on DL tomorrow, especially after seeing Jonathan’s workout today! 🙂
Whew. 17° is running...to put another log on the fire weather. You got a lot of solid work in w/o a 5k in sub Itidarod temps! Well done!
Good stuff Jim!
Set a timer to 20min
competed 2 1/2 miles
✅Day
22:40 5000m SkiErg
pre WOD deficit DLs, straight leg DL, and Leg extensions/curls Thanks for the idea Jim
Looking forward to hearing how your hammies feel tomorrow!
Nicely done!
Rx: 22:04 PR
Good work and congrats on the PR!
Oh yes! Congrats on the PR!
Beginner option:
On a 20-minute clock:
Run for distance
2.23 miles
Fnally been here long enough for a legit "compare to" but what was 240423 me thinking?!?
Favo K Commented on: 240423
32:38 in 20# plate carrier
At least 240424 me had the foresight to do this:
Favo K-April 24th, 2024 at 8:30 am
Re-did the 5k this morning(4.24.24) without the plate carrier, so l'll have a current log both ways: 23:06.
Lol. I was so energetic! Today: In the weirdly muggy, cold rain, sans plates- 22:19
Nice! And looking forward to the weighted version tomorrow. By you, not me! 🙂
Haha, not sure I have it in me for tomorrow, but maybe Thursday: my usual ruck day. Will post if so!
Great job Favo!
Fantastic!
Rx 26:24
230821: 23:38
22:30
Lotta good work today!
Triathlon! Nice.
Fun fact: This is the most-programmed benchmark on CrossFit.com. Since 2001, this workout has been programmed 77 times. Today makes 78.
Interesting. Makes sense, with running about the most functional of exercises, perhaps along with DL.
Yes, simple, accessible, scalable, repeatable (obviously), measurable, and it’s in that sweet spot of 1-3 movements around 2-20 minutes that CrossFit loves. 3 times a year this workout lol. My juco basketball coach made us get this under 23 minutes for a turkey trot ✔️
Attempted at the Y. Air assault runner. Cramped up and had to call it at 3500m.
Rx, 25’ 08’’
25:19
Globo wod: As rxed. If you are using a conventional treadmill use a slight incline. Sub 6k row or 330 calories assault or echo bike if running isn't an option due to weather or other factors.