The most commonly programmed workout from CrossFit.com (“Mainsite”) may surprise you: it’s a 5,000 m run.
This week, we’ll be testing a 5,000 m (5k) run. If you’re unable to run for any reason, perform a 5,000 m row instead.
How do you stack up? Compare your times below:
5,000 m Row (Source: Concept2, N = 12,407)
90th percentile – 18:33 (1:51/500 m pace)
75th percentile – 19:28 (1:56/500 m pace)
50th percentile – 20:49 (2:04/500 m pace)
25th percentile – 22:43 (2:16/500 m pace)
5,000 m Run (Source: RunRepeat, N = 35,000,000)
90th percentile – 23:26 (7:33/mile)
70th percentile – 27:58 (9:00/mile)
50th percentile – 31:28 (10:08 mile)
30th percentile – 35:55 (11:34)
90th percentile – 28:24 (9:08/mile)
70th percentile – 33:19 (10:43/mile)
50th percentile – 37:28 (12:04/mile)
30th percentile – 42:36 (13:46/mile)
This test is taking a deep dive into the efficiency of your aerobic energy system as well as indirectly assessing the efficiency of your running or rowing mechanics. This should be a hard effort, bearing in mind this will take most individuals 25-30 minutes, so starting off with a sprint is never recommended.
Adaptations / Modifications / Scales
If you’ve never run over 1 mile or rowed over 2,000 m, be mindful of the volume of this workout & scale as needed. Consider setting a 30 minute running clock and running or rowing as far as you can go.