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Run Workout: Warrior Sprints

Run Workout Warrior Sprints

This run workout, Warrior Sprints will not only help train warriors speed and endurance, but also resiliency.

Our favorite anime characters know resiliency and can overcome almost any challenge whether it's training or out on the battlefield saving the universe. One character who understands struggle and resiliency is young Gohan. Although, he struggled with his emotions as a young warrior, he always got back up after each failure and came pushed forward even stronger. This anime inspired run workout, will not only challenge warriors speed and endurance but will also train warriors to literally get back up from a fall and continue on with the battle.

Who's This For?

All levels

Workout Length:

Approximately 25 minutes

Workout Benefits:

Improve explosive speed

Improve overall endurance

Challenge, multiple energy systems

Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a run workout at least 1-2x/week.

Training Equipment:

GPS Watch or device to track time

Device to track heart rate (optional)


Heart Rate Training Recommendation:

If you decide to train with heart rate monitoring, this workout should be completed in your anaerobic zone at 80-100% 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 8-10 RPE.

Follow the suggested rest time as stated

Run Workout:

Sprint 1:

30 sec. sprint + 5x Push Up Box Jumps


Sprint 2:

40 sec. sprint + 5x Push Up Box Jumps


Sprint 3:

50 sec. sprint + 5x Push Up Box Jumps


Sprint 4:

60 sec. sprint + 5x Push Up Box Jumps


Sprint 5:

50 sec. sprint + 5x Push Up Box Jumps


Sprint 6:

40 sec. sprint + 5x Push Up Box Jumps


Sprint 7:

30 sec. sprint + 5x Push Up Box Jumps


Coach Saikou Notes:

  • Increase rest periods as needed

  • Sprints should be completed on flat ground

  • Plyobox should be at hip height or at least knee height

Run Workout Warrior Sprints

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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