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Run Workout 1


Tenya Iida Running

This Anime Inspired Run Workout 1 can help warriors improve overall speed and cardiovascular endurance.


If you're a My Hero Academia fan, you are familiar with the term "quirk". If not, the term "quirk" means super human ability that a person is born with. In this action packed anime, there are a variety of quirks such as All Might's super strength, Tsuyu Asui frog like abilities, Toru Hagakure invisible powers and Tenya Iida's super speed. This Run Workout 1, can help warriors improver their running speed and overall cardiovascular endurance through a series of short, burst sprints.





Anime Inspiration

My Hero Academia


Who's This For?

Suitable for all levels


Run Workout 1 Benefits:

Improve running speed

Improver overall cardio endurance

Improve explosiveness


Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a high intense run workout at least 2-3x/week.


Training Equipment:

Proper running shoes

GPS watch or device to track speed

Heart rate monitor (optional)


Workout Details:

Complete run workout in sequential format

Complete run in the 9-10 RPE Zones or 90-100% of heart rate training zone

Learn how to calculate heart rate training zones here: Calculate HR Training Zones


Warm Up:

Complete a 5 minute warm up or complete Initial Mile's Run Warm-Up


Cool Down:

Complete a 5 minute cool down or complete Initial Mile's Full Body Mobility


Run Workout 1:

Sprint 1: 60 seconds

Sprint 2: 45 seconds

Sprint 3: 30 seconds

Sprint 4: 15 seconds

Sprint 5: 15 seconds

Sprint 6: 30 seconds

Sprint 7: 45 seconds

Sprint 8: 60 seconds


Training Notes:

  • Modify sprint time length as necessary

  • Modify rest time length as necessary

  • Use arms to drive yourself forward but relax your shoulders

  • Focus on quality breaths, inhaling through your nose and exhaling through mouth





Run Workout 1

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.

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