Run Workout 2

Interval Run Workout 2

Saitama may stand among the highest-ranked heroes in his universe, but his unmatched strength and speed didn’t appear overnight. It took years of the same unshakable routine, push-ups, squats, sit-ups, and running, before he unlocked the power he’s known for today.

While Saitama’s regimen is famously simple, high-intensity speed work is a crucial part of any warrior’s path to explosive quickness. Run Workout 2 was built with that spirit in mind, helping you sharpen your speed, boost your cardiovascular endurance, and tap into some of your fastest, ever performance.

Anime Inspiration

One Punch Man

Who's This For?

Suitable for all levels

Run Workout 2 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 7-8 RPE Zones or 70-80%% 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 2:

Sprint 1: 30 seconds

Sprint 2: 60 seconds

Sprint 3: 90 seconds

Sprint 4: 2 minutes

Sprint 5: 90 seconds

Sprint 6: 60 seconds

Sprint 7: 30 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.

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.