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Run Workout 9


Goku and Krillin helping construction workers wheelbarrow dirt.

This Anime Inspired Run Workout 9 can help warriors train both muscular and cardiovascular endurance.


When Master Roshi trained young Goku and Krillin, he had some unorthodox methods to get them into tip-top shape! He had both of them sprint into the water and sprint back onto land, swim with sharks, plow dirt with their hands, help construction workers wheelbarrow dirt and what most of us Dragon Ball fans would remember, deliver milk on foot while climbing steep mountains, cross treacherous rivers and run from dinosaurs. This Anime Inspired Run Workout 9 can help warriors train both muscular and cardiovascular endurance through a set of intervals that mimick just some of the training young Goku and Krillin experienced.




Anime Inspiration

Dragon Ball when young Goku and Krillin first trained with Master Roshi.


Who's This For?

Suitable for all levels


Run Workout 9 Benefits:

Improve cardiovascular endurance

Improve muscular endurance


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 distance

Heart rate monitor (optional)


Workout Details:

Complete run workout in sequential format

Complete run in the 7-9 RPE Zones or 70-90% 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 :

Sprint 1:

Run 1 mile + 25 Pull Ups


Sprint 2:

Run 1 mile + 50 Push Ups


Sprint 3:

Run 1 mile + 100 Squats


Exercise Alternatives:

Pull Ups > Supported Pull Ups > Deadhang for as long as you can

Push Ups > Knee Push Ups > Wall Push Ups

Squats > Squat Hold


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 9

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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