Workout Description

Why This Workout Is Easy

A 700m run is a straightforward, single-modality aerobic effort lasting approximately 3-4 minutes for the average CrossFitter. With no additional movements, weights, or complexity, this represents basic cardiovascular work that virtually any CrossFit athlete can complete as prescribed. The distance is moderate - longer than a sprint but shorter than endurance running - making it accessible across fitness levels.

Benchmark Times for 700m RUN

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): A 700m run is primarily aerobic, testing cardiovascular capacity and the body's ability to deliver oxygen efficiently over moderate distance.
• Speed (6/10): Pacing and speed management crucial for 700m - too fast early leads to fade, steady pace maximizes performance.
• Stamina (4/10): Moderate muscular endurance demand on legs and core for sustained running pace, but not extreme volume like high-rep workouts.
• Flexibility (3/10): Running requires moderate hip, ankle, and thoracic mobility for efficient stride mechanics and breathing.
• Power (2/10): Some explosive demand in stride turnover and ground contact, but not the primary focus of this distance.
• Strength (1/10): Minimal strength requirement beyond basic bodyweight support and propulsion during running stride.

Movements

• Run

Benchmark Notes

This is a straightforward 700m run for time. I'll reference the classic run anchors to establish appropriate benchmarks. From the anchor table, a 1 mile run (1609m) has benchmarks of L10: 270-300 sec, L5: 390-420 sec, L1: 600-720 sec. Since 700m is approximately 43.5% of a mile, I need to scale these times proportionally. For elite runners (L10), 700m should take about 43.5% of their mile time: 270-300 sec × 0.435 = 117-130 sec. However, shorter distances don't scale linearly due to different energy systems - 700m is more anaerobic than a mile. Elite 700m times should be closer to 2:30-3:00 (150-180 sec), intermediate around 4:00-5:00 (240-300 sec), and beginner around 8:00-12:00 (480-720 sec). Looking at 800m run benchmarks as a closer comparison: elite 800m is typically 2:30-3:30, so 700m should be about 15-20 seconds faster. This gives us L10 around 150-180 sec, L5 around 240-300 sec, and L1 around 480-600 sec. Adjusting for the full range: L10: 270 sec (4:30), L5: 420 sec (7:00), L1: 720 sec (12:00). The progression follows a consistent pattern with each level representing meaningful performance differences in running ability.

Modality Profile

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