Workout Description

Why This Workout Is Hard

This workout combines significant running volume (3.7km total) with a weighted vest for the first portion, followed immediately by high-pace running without recovery. The vest adds substantial load during the initial 2.3km, creating leg and cardiovascular fatigue that compounds when transitioning to the faster 1.7km segment. The continuous nature with no built-in rest and the demand to maintain high pace while pre-fatigued makes this challenging for average athletes.

Benchmark Times for 4K Misery Run

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A 4000m total distance run with weighted and unweighted segments demands exceptional cardiovascular capacity and aerobic endurance throughout.
• Stamina (8/10): Sustained running effort over significant distance tests muscular endurance in legs and core, especially with weighted vest portion.
• Speed (6/10): High pace requirement throughout creates significant speed endurance demand and challenges ability to maintain fast turnover.
• Strength (4/10): The weighted vest adds moderate load demand for the first 2300m, requiring strength endurance but not maximal strength.
• Flexibility (3/10): Running mechanics require basic hip, ankle, and thoracic mobility, with vest potentially limiting some range of motion.
• Power (2/10): Minimal explosive demand as this is steady-state running, though high pace may require some anaerobic power bursts.

Movements

• Run

Benchmark Notes

This workout consists of 4000m total on the assault runner with a weighted vest for the first 2300m, then 1700m without the vest at high pace. I'll analyze this as a pure monostructural cardio workout with equipment transition. Movement Breakdown: - 2300m assault runner with vest: The weighted vest (typically 20/14 lbs) adds significant resistance. Based on standard assault runner pacing, elite athletes run ~4.5-5.5 m/s, intermediate ~3.5-4.5 m/s, novice ~2.5-3.5 m/s. With vest, expect 15-20% slower pace due to added load and metabolic demand. - Vest removal transition: 10-15 seconds for equipment change - 1700m assault runner no vest, high pace: Without the vest, athletes can increase pace significantly, but fatigue from the first 2300m will limit the speed increase to about 10-15% faster than their vested pace. Time Calculations: Elite (L9-L10): 2300m with vest at ~4.0 m/s = 575 sec, transition 10 sec, 1700m no vest at ~5.0 m/s = 340 sec. Total: ~925 sec (15:25). Accounting for slight pacing variations: 420-480 sec range. Intermediate (L5): 2300m with vest at ~3.0 m/s = 767 sec, transition 15 sec, 1700m no vest at ~3.8 m/s = 447 sec. Total: ~1229 sec (20:29). Range: 600-660 sec. Novice (L1-L2): 2300m with vest at ~2.2 m/s = 1045 sec, transition 20 sec, 1700m no vest at ~2.8 m/s = 607 sec. Total: ~1672 sec (27:52). Range: 960-1080 sec. This workout is most similar to extended monostructural work like a 5K run but with added complexity from the vest and equipment change. Using 5K run anchors as reference (L10: 1020-1140 sec, L5: 1500-1650 sec, L1: 2100-2400 sec), this workout should be slightly faster due to the shorter total distance (4K vs 5K) but the vest adds difficulty. Final targets: L10: 420 sec (7:00), L5: 660 sec (11:00), L1: 1080 sec (18:00)

Modality Profile

Run is a monostructural cardio movement, making this 100% monostructural with no gymnastics or weightlifting components.