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Run Workout: Light Speed

Run Workout Light Speed

This anime inspired run workout, Light Speed will challenge warriors to run at some of their fastest speeds through short high intense intervals.

This anime inspired run workout was inspired by the one and only Saitama, One Punch Man. Saitama may be known for his ultimate strength and of course his one punch, knock out ability, but he also holds another unbelievable feature and that is running at the speed of light. This run workout, Light Speed will require warriors to run at some of their fastest speeds through a series of short intervals to build speed like One Punch Man.

Who's This For?

Suitable for all levels

Workout Length:

Approximately 15 minutes

Workout Benefits:

Improve speed and agility

Improve overall endurance

Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a run workout at least 1x/week at minimum.

Training Equipment:


Heart Rate Training Recommendation:

If you decide to train with heart rate monitoring, this workout should be completed in your anaerobic zone at 90-100% of your heart rate reserve. Click here to learn how to calculate your heart rate training zones using the Karvonen Formula.

Run Workout Warm Up:

Complete a 5 minute dynamic warm up or follow Initil Mile's Total Body Warm-up Routine.

Run Workout Cool Down:

Complete a 5 minute cool-down or follow Initial Mile's Total Body Mobility Routine.

Run Workout Details:

Complete run sprints in sequential order.

Complete run workout in the range of 9-10 RPE.

Follow the suggested rest time as stated

The Run Workout:

Sprint 1: 5 seconds


Sprint 2: 10 seconds


Sprint 3: 15 seconds


Sprint 4: 20 seconds


Sprint 5: 25 seconds


Sprint 6: 30 seconds

Repeat Sequence 3x

Coach Saikou Notes:

  • Increase or decrease rest periods as needed.

  • Sprints should be completed on flat ground.

Run Workout Light Speed

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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