Running Workout

Stairs

This workout is great for any individual trying to increase speed and powe.  This is a great workout during preseason conditioning whether you are a 400m or a soccer player.  For this workout you want to find a stairwell that has at least 20-25 stairs.  I would also suggest running and jumping along the railing in case you lose your balance.  Your recovery is a walk back down to the bottom of the stairwell.

Hop Series (using one leg)

3 x Every Stair Each Leg Alternating

3 x Every Other Stair Each Leg Alternating

3 x Every Third Stair Each Leg Alternating

Jump Series (Using Both Legs)

 3 x Every Stair

3 x Every Other Stair

3 x Every Third Stair

3 x Every Fourth Stair

Run Series

3 x Every Stair

3 x Every Other Stair

3 x Every Third Stair

3 x Every Fourth Stair

You may modify based on your own power and strength.  You can increase or decrease the number of stairs accordingly.  You may also repeat the series mulitple times to further increase your power endurance.  If you have any questions please call Todd at (303) 870-6206 or email todd@peakspeedandstrength.com.