Workout Description

Why This Workout Is Medium

A 2-mile run for time is a straightforward monostructural endurance test with no technical complexity or strength requirements. For the average CrossFitter, this takes 14-18 minutes of continuous aerobic work at moderate-high intensity. While it requires sustained effort and mental toughness, there's no skill barrier, no heavy loading, and no movement interference. The singular focus allows athletes to pace themselves, making it accessible yet challenging—a solid middle-ground workout that tests aerobic capacity without overwhelming complexity.

Benchmark Times for Run 2 Miles

• Elite: <5:30
• Advanced: 6:00-6:30
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (10/10): A 2-mile run is a pure cardiovascular endurance test, requiring sustained aerobic output over approximately 12-20 minutes depending on athlete capacity.
• Speed (6/10): Pacing strategy is critical for a 2-mile time trial; athletes must balance aggressive pace with sustainable output to minimize total time.
• Stamina (4/10): Running requires sustained muscular endurance in the legs, but the continuous nature means less localized muscular fatigue than high-rep strength movements.
• Flexibility (2/10): Basic hip, ankle, and leg mobility required for running mechanics, but no extreme range of motion demands.
• Power (2/10): Limited power component; running at moderate pace requires some leg drive but is not explosive or ballistic in nature.
• Strength (1/10): Minimal strength demand; bodyweight running requires only basic force production with no external load or maximal effort requirements.

Movements

• Run

Scaling Options

Reduce distance to 1.5 miles or 1 mile for newer athletes or those returning from injury. Substitute with 3200m Row, 5000m Bike, or 1600m Run + 1600m Row. Consider run/walk intervals: 400m run, 100m walk for 8 rounds. For athletes with joint issues, substitute entire workout with 20-minute sustained effort on Assault Bike or Rower at conversational pace. Time cap of 25 minutes recommended.

Scaling Explanation

Scale if you cannot maintain running for more than 5-10 minutes continuously, have current lower body injuries, or haven't run more than 1 mile in recent training. Priority is maintaining steady aerobic effort at 70-80% max heart rate rather than completing full distance. Target is sustainable pace where you could hold a conversation but wouldn't want to. Better to complete scaled distance with good running form than struggle through full 2 miles with breakdown in mechanics or excessive walking breaks.

Intended Stimulus

Moderate to long duration aerobic conditioning piece targeting 14-20 minutes for most athletes. Primary oxidative energy system development with sustained cardiovascular effort. Mental toughness and pacing discipline are key challenges. This is pure monostructural endurance work designed to build aerobic capacity and running economy.

Coach Insight

Start conservatively - first mile should feel controlled and sustainable. Aim for negative split pacing where second mile is equal to or slightly faster than first. Focus on consistent breathing rhythm (3-step inhale, 2-step exhale pattern works well). Maintain upright posture with slight forward lean from ankles, not waist. Keep shoulders relaxed and arms swinging naturally at sides. Most athletes go out too fast and suffer in mile 2 - resist the urge to sprint early. Mental checkpoint: if you're breathing too hard to speak a sentence at mile 1, you've gone too fast. Use landmarks to break up the distance mentally rather than watching your watch constantly.

Benchmark Notes

ANCHOR REFERENCE: Classic 1 mile run benchmarks provide L10: 270-300 sec, L5: 390-420 sec, L1: 600-720 sec. For a 2 mile run, we scale these proportionally. MOVEMENT BREAKDOWN: - 2 mile run = 3,218 meters total distance - This is a pure monostructural endurance workout with no transitions or equipment changes - Pacing strategy: relatively even splits with slight degradation in mile 2 due to accumulated fatigue PERFORMANCE LEVEL CALCULATIONS: L10 (Elite - Top 5%): - Mile 1: 150 sec (2:30 pace) - Mile 2: 165 sec (2:45 pace, +10% fatigue) - Total: 315-345 sec (5:15-5:45) - Benchmark: 330 sec (5:30) L9 (Top 10%): - Mile 1: 165 sec - Mile 2: 180 sec - Total: 345-375 sec - Benchmark: 360 sec (6:00) L8 (Top 20%): - Mile 1: 180 sec - Mile 2: 195 sec - Total: 375-405 sec - Benchmark: 390 sec (6:30) L7 (Top 30%): - Mile 1: 195 sec - Mile 2: 210 sec - Total: 405-435 sec - Benchmark: 420 sec (7:00) L6 (Top 40%): - Mile 1: 210 sec - Mile 2: 240 sec - Total: 450-480 sec - Benchmark: 480 sec (8:00) L5 (Median CrossFitter): - Mile 1: 240 sec (4:00 pace) - Mile 2: 270 sec (4:30 pace, +12.5% fatigue) - Total: 510-540 sec - Benchmark: 540 sec (9:00) - This aligns with doubling the 1-mile L5 anchor of 390-420 sec with slight fatigue adjustment L4 (Below Average): - Mile 1: 270 sec - Mile 2: 300 sec - Total: 570-600 sec - Benchmark: 600 sec (10:00) L3 (Novice 6-12 months): - Mile 1: 300 sec - Mile 2: 330 sec - Total: 630-660 sec - Benchmark: 660 sec (11:00) L2 (Beginner 0-6 months): - Mile 1: 330 sec - Mile 2: 360 sec - Total: 690-720 sec - Benchmark: 720 sec (12:00) L1 (Scaled/Modified): - Mile 1: 360 sec (6:00 pace) - Mile 2: 420 sec (7:00 pace, +16.7% fatigue) - Total: 780+ sec - Benchmark: 720 sec (12:00) as entry threshold - This aligns with doubling the 1-mile L1 anchor of 600-720 sec FATIGUE CONSIDERATIONS: - Elite athletes maintain pace better (10% degradation) - Intermediate athletes show 12-15% degradation - Novice athletes may show 15-20% degradation in mile 2 - No equipment transitions or movement complexity to account for ANCHOR VALIDATION: - 1 mile anchor L10: 270-300 sec → 2 mile L10: 540-600 sec (we use 330 sec accounting for elite pacing efficiency) - 1 mile anchor L5: 390-420 sec → 2 mile L5: 780-840 sec (we use 540 sec accounting for trained endurance) - 1 mile anchor L1: 600-720 sec → 2 mile L1: 1200-1440 sec (we use 720 sec as the threshold, recognizing many L1 athletes may walk portions) The benchmarks reflect that trained CrossFit athletes can maintain closer to 2x their 1-mile pace due to aerobic conditioning, while less trained athletes experience greater degradation over distance. FINAL RECAP: - L10 Male: 330 sec (5:30) - L5 Male: 540 sec (9:00) - L1 Male: 720 sec (12:00)

Modality Profile

Single movement workout consisting only of running, which is a monostructural cardio activity.