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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 05-22-2006, 10:00 PM   #1
Mark Garcia
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just wondering what would be a respectable 1km run time? My friend said that the passing mark is 30 mins for 5km
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Old 05-24-2006, 10:55 PM   #2
oliver bland
 
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There was an open run 5k race here in Tucson that I did. The winner was an Olympian, his time was about 15 minutes. I did it in 19:40 and came in 42 out of 237. Lots of people around 25 minutes. Hope that helps you.

Also, I heard that the marines have to do it in about 28 minutes.
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Old 05-25-2006, 01:27 AM   #3
Blair Robert Lowe
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I believe the marines to pass basic is 3 miles in 21 minutes but it could have been 24 or 25. There was a scale coupled with pullups and situps that balanced to give a total score out of 300.
http://scetc.tecom.usmc.mil/Security...eneral/pft.asp

Hmm, I guess I remember my and my friend's goal was 21 min though in those days I'm pretty sure I could beat 18 considering I could do 2 in under 12 min.
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Old 05-25-2006, 08:57 AM   #4
Martin Schap
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Depending what your goals are, I would say sub 20 minutes is a respectable time for a very fit individual who does little specific training for 5ks. If you are willing to invest 4 days a week training there's no reason you can't beat that, assuming you are slender and otherwise in good shape. For myself, my times dropped significantly when I started spending more time in the weight room and ran sort of sporadically. A template for a week's worth of training runs might look like
Day 1: 20-30 minute fartlek
Day 2: Hills, Stairs or Intervals on the track
Day 3: Short fast run of 2k-5k
Day 4: Long run of at least 5-6 miles or timed at 40-60 minutes. IMO, there's no need to run more than 60 minutes when training for a 5k
Take a day off after a run that leaves you gassed. Especially the long runs and the speed work.

Others will have their own methods, but I find this to be a good minimalist plan that should not interfere with the WOD too much. Again, this assumes a high level of general fitness and a pretty much ideal build. As far as sub-30, that doesn't seem that tough to me. My sister does that on virtually no training at all save the occasional run with her dog, who tends to sort of walk-jog.
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Old 05-25-2006, 09:05 AM   #5
Martin Schap
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Sorry, I just noticed that I didn't really respond to Mark's question. I think a 3:30 or 4:00 1k should not be that hard a mark to strive for. Considering that a mile is 1609m and a lot of people can run a 6:00 mile with very little specific training I see no reason not to make sub 3:30 your goal. Or you could do the gold silver and bronze thing. Anybody have any input on that? I might make Gold 3:00 Silver 3:30 and Bronze 4:00, but that's pretty much just guessing. I'm not really basing it on any solid evidence or anything.
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Old 05-25-2006, 10:34 AM   #6
Bobby A. Smith
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1k is a little more than 1/2 a mile 4 is pretty good.
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Old 05-25-2006, 12:24 PM   #7
Chris Forbis
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I like Martin's gold, silver, and bronze numbers.
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Old 05-26-2006, 07:27 AM   #8
Martin Schap
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In reference to what Bobby said, I have to respectfully dissent. I would be careful in saying that 1000m is just a little more than 800m. 1000m is 125% of 800m. To put that in perspective, it's the difference between a 4:00 and a 5:00 Fran. Doesn't sound like so little when you put it that way does it? The 800 is a funny race because it's just barely too long to sprint for most athletes and because it's not quite long enough to settle in and run like the other middle distances. Adding 200m makes it a whole new animal. My Gold, Silver, and Bronze numbers for an 800 would look a lot different than those for a 1k. Probably something like
Gold 2:18
Silver 2:40
Bronze 3:00
I don't know, these might be a little off, but my point is just that adding 200m slows most people down considerably.
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Old 05-26-2006, 09:05 AM   #9
George Shelton
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to MAX the USMC PFT you need to hit 18 minutes or less for 3 miles. Just to pass, I frankly can't remember but for men I believe it's about 25 or 26 minutes. I had a guy in my unit that ran a 14:04. He also got 22 pullups and 117 situps.
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Old 05-26-2006, 10:28 AM   #10
Martin Schap
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That's not a "guy" that's an animal!
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