3 rounds, each for time:
1,600-meter run
Rest 5 minutes between efforts.
Post all three times to comments.
Stimulus and Strategy:
Today’s effort is three individual mile runs. Compare each mile to your split times of the most recent 5K run two weeks ago. The goal is to push the pace on each mile faster than those splits. The rest between sets should allow you to recover enough to push each effort.
Scaling:
To reduce the volume of this effort, cut the distances in half.
Today is a day when most athletes can perform this as prescribed. However, if you are new or less experienced, complete the beginner option.
In case of injury or limitation, perform 3,500/5,000 meters on the Echo bike or 1,600/2,000 meters on the rower.
Intermediate option:
Same as Rx’d.
Beginner option:
3 rounds, each for time:
800-meter run
Rest 5 minutes between efforts.
Coaching cues:
Check your running posture — relax your shoulders, keep your torso upright, and set your gaze directly ahead of you. Maintaining a neutral spine and sound running posture will allow for more efficient running technique, reduced fatigue, and improved recovery.
Resources:
Running | Change in Support Drill
Running | Falling Forward
Running | Line Drills
Running | Partner Falling Drill
Running Drills | High Knees and Butt Kickers
Find a gym near you:
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Comments on 251222
140 Comments
Rx
7:58
7:42 (w/ 9kg vest)
7:09
7:57, 8:07, 8:18
5.33 al km
5.20 al km (800 m)
M/41/5'9"/195
1 x 12 Row pulls, CFWU
LBA routine
2 rounds, 1200m rest, 5 min rest
1 round 150 row pulls
6:06, 6:39, 7:20
Tabata.1, clam shell situps
50 reps
Hip mobility routine
7:49 - 7:30 - 7:15 using an Octane Free Runner ZR8
7.14
6.47
6.30
- 9:08
- 9:35
- 9:30
5 min air runner (broken screen)
2000m Assault bike - 3:41
1.6km - 10:33
1.6 km - 10:20
1.6 km - 11:36
On treadmill
Tougher than I imagined. Put me into a thought that i have things to work upon. Gased out in the last round
M/41/180. 7:20, 7:36, 7:42
M28 11:00+ (lots of cheating - I really only wanted to do the thrusters)
Workout with me: https://www.youtube.com/@spaghettimozzarella
7:51, 7:43, 7:34
7:34, 6:54, 6:58
M44
9:24 / 5 / 8:14 / 5 / 7:35 = total 35:13 min
row 1600m
6:55 6:39 6:25
F/43/120 lbs
8:00-5-7:45-5-7:30=33:15
Skill mill
39 / M / 5'9" / 140lbs
800m run/walk
7:00 ? (some passing kids reset my timer)
7:12
6:56
Haven't run in a couple months since being sick, etc. Couldn't make it more than about 200m at a time.
Modified to
10 rounds
5x sumo deadlift @ 100kg
120 mtr run
All unbroken, but forget the timer.
M/46/145lb
20:50 RX (6:35+7:05*7:10)
*excludes rest
6:42
6:31
6:21
8:18, 8:15, 8:08
2. 6’12”
3. 6’15”
Total time : 48’55”
2. 3’53”
3. 3’55”
Hard.
3 rounds, each for time:
800-meter row
Rest 5 minutes between efforts.
30:34
4,000m erg bike
8:42
8:59
8:41
-7:34
-7:50
-8:00
6x4 every 3 minutes Back squats at 325lbs
rest 5 min
1,600m run- 6:52
rest 5 min
1,600m run- 6:54
rest 4 min
1,200m run- 5:30 (commercial gym was closing)
No excuse! You owe us400 M
What were your times?
Felt strong 💪🏾 for the run
3 rounds
Time 1: 10:09
Time 2: 9:48
Time 3: 9:57
total time: 29:54
Super Cindy (25 min amrap)
5 dumbbell pullover (30#)
10 push up (rds 6+ knees)
15 sit ups
20 air squats
8rds + 4
Did a half marathon row on Saturday didn't feel like more cardio today
Pullovers from bench
Indoor 200M track as it’s cold in WV!
07:06 - 07:36 - 07:20 RX
3 rounds, each for time:
800-meter row
Rest 5 minutes between efforts.
26:07
9:41
9:04
Total
28:19 min
7:25
7:36
7:58-7:57-7:46
*with a 25lb. Ruck
**Ran inside the Gym, 24 Laps = 1600m
Beastly, Derek!
With 25# extra! Nice!!!
Well done!
9:40/ 9:40/ 10:52 last mile was uphill :-/
Those uphills are rough!! Especially at the end.
8:37, 8:05, 8:49
It's cold outside. Shocking how much cold (or heat) affects performance.
For sure! Heat bothers me more, but both extremes factor in. Nice job on this out there in the cold!
Scaled
1000m row
4:49/4:45/4:42
m/55/180
Nice consistency & pushing at the end!
Rx - 7:07 / 7:17 / 7:20
Tryna keep pace with Hunter got me looking speedy
Last 5K was 23:06
Hell yeah, bro! Nice work!
Nice motivator based on those results! Great job!
Most recent 5k - 26:02 (11/30/25)
Great job!
3 rounds, each for time:
800-meter run
Time Breakdown:
800 meter 5:30
800 meter 5:55
800 meter 6:03
I have a fully equipped home gym in salem oregon if any of you want to join
Ran 5k yesterday
Scaled to 80 calories assault bike.
5:12
5:05
4:45
Was thinking about Chris' rant and yesterday's jump rope article so modified today.
2 rounds each for time of 1600m run plus 1 round equivalent time in single unders, 5 min rest between rounds
7:41, 7:33, 7:30 of SU (840)
Did 160 more SU after time to round out to 1000.
The only times in my life that I can recall wanting to run have been when I couldn't. Outside of that there has never been a distance or time that I have ever 'wanted' to run. I have never experienced the 'runner's high' that is talked about and I have put in a few 13+ milers. I played football (soccer) for the better part of 3 decades but never considered the insane amount of running as just that - I loved to play the game and running was just a major part of it. I ran track for 2 seasons in high school as a way to improve my running/conditioning for football, not because I enjoyed the running. Running equals pain these days, no matter the distance or time, so I still don't enjoy it or want to do it. With all that said, I want to continue to be able to run as it is the one ability that will most likely have to be used in an emergency, so I will keep running albeit grudgingly. I want to bring jump rope back into training more after reading yesterday's article, so I figured why not see how an equivalent time in SUs would work out after the first two 1600s. SUs were a mix of regular, alternating, and single leg with some tripping but more large sets than not.
Great work! Nice variety!
Nice job & adding the single unders too!
I agree that not being able to run and/or being told I may never again made me instantly & desperately miss it, but also like you, it can result in pain & knee flare ups, so, it's a delicate balance. I do agree that it's an important life skill to maintain, but at this point, I'm gonna have to turn around & fight sooner than later. I'm just not fast enough!😅
Did you run yesterday?
3 rounds each for time:
5 min rest between
1600 m row
8:33, 8:15, 8:21
Fantastic!
7:24,7:01,7:13. Subbed 2800m bike ride around CG loop at Usery. Uphills were tough.
8:06
9:08
9:33
Left leg cramped at end of mile 2
Nice job!
Rx, on the assault runner
6:40/ 7:04/ 7:06
Well done!
Nice!
56 yo M/ 5'9"/ 147 lbs
7:42
7:27
7:26
on a track
Solid!
Speedy! Well done, Quinn!
6:56, 6:44, 6:31
Awesome, Luis!
in Buenos Aires
Great times & fantastic setting!
Beginner option:18:56
2000m row 3x
8:54
9:13
9:01
Outside/paved roads/2 hills-23°F
Cold isn't a factor; I prefer it, but my natural pace, as a mostly distance/trail runner, is 8- 9 minute miles. Can I go faster, yes. I generally do not, for many reasons no one cares about:8:47/8:12/8:08
Nicely done drawing down time each run, and solid times to boot! With your level of dedication/motivation they must truly be reasons to not go faster rather than excuses.
Big decrease between 1 and 3!
Thanks, all. @ Lincoln, reasons v. excuses may be dependent on one's definition for sure. Like you, I came up playing multiple sports,basketball (point guard) field hockey & soccer (right wing) ALL involved a LOT of running, which I wasn't crazy about BUT I also ran cross country & I did like that. After school & kids I got very into races, 5ks, 10ks, etc., very into paces & training & miles & etc. but eventually I burned out on all that pacing & timing & measuring. Especially with the onslaught of Apps & watches & Strava, et als. So, I went back to trail running mostly. Easy pace, never boring, no evaluating anything. More meditation than competition. Also like you I didn't miss running until I couldn't. So I am so grateful to be able to, but I like it best slowish😊
-60 cals assault bike
-10 back extensions for posterior PT
R1=5:38
R2=5:00
R3=4:53
*rest 2 minutes between rounds
Quick times on that bike!
Mile 2 & 3 started with. 5 min walk. 8 seconds slower than my strait 5K.
3 × 1,600-meter run
(rest 5 min between efforts)
Times:
8:05 / 7:55 / 7:40
Nice times!
3 × 1,600-meter run
(rest 5 min between efforts)
Times:
8:05 / 7:55 / 7:40
Rxd 35min
22:33 total(without rests)
7:00
6:46
6:47
Great job!
Strong showing
No weakness showing in those times.
rxd ish at the Y. Wussed out on doing this outside in the low 20’s. Incline treadmill at 1.0.
7:07
7:05
6:53
ironically I made up the 5K yesterday, so a lot of running volume the last 2 days.
Well done, James! HQ knowing when you color outside the lines again:)
Yesterday was practice! Great times today.
M/24/80kg
Split 1: 6:32
Split 2: 6:33
Split 3: 6:20
Fantastic!
Whoo! Lightning!
9:43/9:41/9:30
Nice job-faster as you went!
7:48/7:50/7:30
Fantastic!
6:23
6:55
7:01
Well done!
Great work!
1. 8’00
2. 7’20”
3. 7’30”
Really nice decrease in that last run!
1: 9:24
2: 9:42
3: 9:32
Notes: slower pace than I ran a half marathon 6 months ago. Somewhat distressing.
Time's are still good plus you ran a half marathon! Most people never do that!
9:39 2000m row
9:38 mile
500 m row 40 squats 30 sit up 20 push up 10 pull up warm up
Read that rant, it was cold outside - thanks for the motivation
Nice mash up & getting outside in the weather!
Champions Club Scaling Notes
RANT
Sometimes I forget what I've written on here, so forgive me if this is a repeat, but I would like to share a story. A few years ago one of our high school girls missed a session because she was "cleaning her room for 4 hours." After we took turns making fun of her, I found out that she only did so because her friend was coming over, whereas any time her parents ask her to clean her room she just shoves everything under her bed. To me, this was a clear illustration of how much of a factor "want" plays into the end product of our actions.
If any of you remember Andy Bernstein from the old CFJ series "Myth of Stress", one of the most memorable things he told me was that "wanting" something for someone else is one of the most subtly harmful things you can do in a relationship. At first I disagreed with him, coming from a coach's perspective of trying to get an extra pull-up or burpee out of someone when they otherwise were not going to. But the more I thought about it and experimented with it, the more I agreed with him; now I do completely. I have really learned to be alert to what someone wants, and if they don't and I think they're in the wrong, I try to change the want, not the action. So instead of demanding one more pull-up, I try to do the work beforehand to see if I can help them want that extra rep for themselves. Or whatever it may be.
How many of you guys actually want to run a mile today? At a pace that's not comfortable? Three times?
There are plenty of reasons to not want to do this one: It's cold, nobody really cares how fast your mile is, Michigan has been 0-1 against Ohio State for 23 days, you name it. For today your mission is to find a reason; find some way to want to run some fast mile repeats. There are plenty of things available to practice today that don't have to do with a mile pr if you use your imagination like Favo talked about in the comments last week. I've also kind of adopted the idea that if you can't get yourself to want to do it, do something else (most of the time, at least). You in a bad mood because of a soft Offensive Pass Interference? How bout just a single mile run with an all-out sprint the last 400 meters? You don't want to run outside in the cold? Take some light dumbbells out in the cold and do 75 thrusters for time. It's a random Monday in December; save your Do It Even When I Don't Want To for a Hero Workout. But either way, it seems that when a clear want is not present, this is when "going through the motions" happens, and you guys are too experienced and too fit for that.
Thought provoking as usual my man! Want is such a huge factor in performance, and for many, one of the major factors in consistency.
I have no qualms about telling folks I don't want to run but still forcing myself to do it - it's just too important. It hurts, more so afterwards, and I have been slower over the last 4 years or so, but to help with this I have been trying to change how I run. It's still a work in progress as it takes a while to change the way you run after doing it one way for more than 4 decades, but I think it's getting better.
Definitely lots of good stuff to unpack there & sometimes when the "want" factor is low, it helps to think about the fact that we get to work out, whatever it may be. Lincoln & I both touched on times we couldn't run & thinking about not being able to definitely ups the want! Thanks for more motivation.