Mile and a half run: 10.10.08

Very straightforward - 1.5 mile run for time.

Acceptable substitutes are 3 KM (3000 meter) row or 5 mile bike.

This is a pretty fundamental measure of fitness and a relatively simple workout that meets the 12 to 14 minute training prescription that we like. The work of Swain & Franklin, for instance, and many others suggests that the higher volume, lower intensity workout prescription promoted for years as optimal for cardiorespiratory fitness is unnecessarily long if intensity is higher. You can click here for a summary of the Swain and Franklin meta analysis of moderate vs. high intensity exercise and effects on prevention of cardiovascular disease. The article is written by exercise scientist and educator Dr Len Kravitz (yes, that's really his name, but not this guy) of University of New Mexico.

Carpinelli and Winnett, in this article and other articles, suggest that 12 to 14 minutes of higher intensity cardiorespiratory work (i.e. "cardio") exceeds a threshold sufficient for developing higher fitness levels. These two exercise scientists also recommend resistance training as central, not complementary to running, biking, etc for overall fitness. Sound familiar?

Post your time - if you hit 12 to 14 minutes of higher intensity work, the research supports your efforts as sufficient for enhancing fitness.