For time:
5,000-meter run
Compare to 250507.
Post time to comments.
Stimulus and Strategy:
Today is a monostructural benchmark — a 5K run! Pacing is everything in a 5K. Resist the urge to go out too fast. Instead, settle into your rhythm during the first 800 meters and build from there. Your legs may still be feeling the effects of yesterday’s rope climbs and hang squat cleans, so we’ll make sure to get them loosened up during the warm-up.
Regardless of your goal, focus on maintaining a consistent pace throughout the run or executing a negative split by starting slightly slower and finishing faster. Avoid the common mistake of sprinting the first half of the workout only to fade significantly in the second half. Consistency and patience early on will set you up for a strong finish.
Intermediate option:
Same as Rx'd.
Beginner option:
On a 20-minute clock:
Run for distance
Resources:
Running | Change in Support Drill
Running | Falling Forward
Running | Line Drills
Running | Partner Falling Drill
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Comments on 260627
65 Comments
Well..the "compare to" was a time I was running a 5k or more at least a few times a week, as I have for a lot of my adult life, however, no running now. Even before Wes I had significantly reduced it to a few long trail runs. ANYway: walked a 10k briskly in the rain & then floated in a raft, also in the rain:highly recommend. 12/10.
Sounds like some great, chill fun time outdoors! Preferable to running a 5k IMO.
I had to walk it, 60:08. One day I’ll run it
Awesome work; starting is half the battle! Keep that attitude & you WILL be running it one day, sooner than later! Welcome!
What Favo said!
M 53 76kg 175cm
25:22min. Trade mill incline 3% 85% of time
36:21
25:45
31:06
Used this as a warmup for a memorial workout I wrote for a gym member who committed suicide:
On a 45-minute running clock:
6 RFT:
20 burpees
23 KBs
25 DU’s
29 air squats
*run, row, or bike for max distance in remaining time.
My score: 1.75 miles
Great job with developing that memorial workout! Condolences to that member’s family and friends.
33:36
27:53
5.42km in 32:59
14:51
Nautical (dare I say a Coastie) option
5k row
15 bench press (95#) after every 1000m
Messed up my timer, but about 30 min total, about 22:40 total row time.
63/5'8"/161
Nice! I like the in-between BPs! 🫡
The S.S. Rix steaming strong! Nice touch with those BPs!
59:51
3.2 mile walk with 20 lb vest
56M
52:48 (5 mile trail “run”)
Outdoor; 256 elevation gain
Beginner option:
On a 20-minute clock:
Run for distance
2046 meters on Air Assault Runner
Started getting a blister during the last 800m or so, but pushed through. Minimal damage - no skin break.
24:50
Could’ve/should’ve pushed the pace more. I know I bitch about it all the time, but here it comes again: Heat/humidity affects my run time. Even early morning.
All my best times are in December.
12/8/25: 23:06 (2nd best)
250507: 23:32
PR: 22:58 on 12/5/21
Great job dealing with that heat and humidity, it's no joke down there! Still a dang good time, bro!
If your in Louisiana-land, the summer climate is insufferable for long-duration outside work. I know...I suffered about 5+ years running outdoors in Biloxi and Fort Walton Beach. Back in my 20s and then 40s.
Modified
2km run 9:47
6km bike ride 14:48
Total work time, 24:33
Felt like going a different direction today: 10km ride, 1km swim, or something like what I did. 5km row was the backup for weather. I have never been a fan of just running though I will grudgingly still do it (it's very important to be able to run), but the mashup today was enjoyable.
I feel the same about distance running. Important, but boring. Nice mashup.
Thanks bro. Yes, important but boring, and just flat out painful these days. I was lucky enough this morning that traffic was a non-issue for that ride.
All you needed was a pool to do a triathon! Good job, amigo. My issue with running these days is in my knees and the unending hills in my area. I enjoy running outdoors, but treadmills, like rowers or stationary bikes, are just soul suckingly boring. The rower seems the least boring for me, which is good since that's what I have.
Thanks Jim. I considered hopping in the pool but I was running out of time and swimming laps in my pool is very cumbersome (very short compared to a pool designed for that). The only running I will do any more is outside or an indoor track, b-ball court, etc. Under no circumstance will I ever run on a treadmill again. I would sooner do burpees until I pass out (Favo will smile reading that).
30:47
Nice try!
18:40
Yep, that's on track for a 300 PFT. Exceptional!
Man, that's hauling ass. Bravisimo!
2k run/11:50
2k bike/6:05
1k row/5:00
Awesome!
Awesome!
21:38 @ Parque da DeFesa :)
Great job!
I have not run such distance in a very looong time🙈
1m92 96kg
23min20
26:32
20:01
That’s wild. In no world could I ever run a 20 min 5K. Great job!
Awesome!
Big Mike with a short time, outstanding!
Fast Mike? Smoking!