I love this workout. I used to do it a lot last summer when the weather was warm. Now that the weather is warm again, it’s time to dust off this workout and bring it out again. You’ll get out of this workout exactly how much you put into it. Scale it to your intensity level. I like to treat this workout as a solid medium to medium-hard feeling once it’s all said and done.
Equipment needed: A high school track with stadium (or your local major college stadium if you’re a real hard charger) and a weight vest (optional)
Exercises include: running stairs, pushups, and running around the track
Warm up appropriately. You’ll want to run at least 800m-mile and stretch out real good.
Dublin Coffman and Jerome’s stadium is perfect for this workout. That’s usually where I do this. Try to glide up the stadium stairs (I usually take 2 at a time) and be smooth/controlled. Don’t race to the top. Once at the top, jog to the next set of stairs and try to jog down the stairs. Try not to walk down the stairs, but most importantly, don’t fall down the stairs. Do this for the entire stadium. It should take about 4-5 minutes to complete a stadium (if I remember correctly).
When done with the stadium, walk to the track for about 30-60 seconds of rest.
Then rip out 20 standard pushups.
Jog slowly to the starting line and run a 400m.
I try to hit 90sec 400s. The pace is quicker, but not a sprint. You don’t want to jog around the track, but don’t kill yourself either. Maybe 90sec 400’s are too fast or slow for you. Make it a good medium “strideful” pace.
Take 60 seconds break and repeat.
Do 5 sets (or however many you can without killing yourself).
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Awesome workout! Totally killer...there was no place to hide for me on this one. I did 3 rounds, and the stadium stairs were not nearly Coffman size. I didn't need them to be either. Feel great afterwards. I forgot my watch, so I'm not sure on workout time, or speed for 400s, but it felt good, and let me know that I am in horrible shape right now. I can tell that I'm starting to get back into it though.
ReplyDeleteOn another note, Kristin came along and ran for the first time since her surgery in November. She went for a mile and was really pumped about that.
I'll have something new for Monday.
Great workout, I enjoyed this one because running stadiums is no easy task, but you integrated other exercises nicely, breaking up that strain on your legs and eyes. It was just me and the high school stadium. But this high school has no track, I don't understand why - -It’s a big high school. So I ran around the margins of the football field as my quick lap -So my times do not reflect 400 meters. I completed four circuits.
ReplyDeleteStadium One: 4:04, 74 seconds for quick lap
Stadium Two: 3:53, 73 seconds
Stadium Three: 3:48, 70 seconds
Stadium Four: 3:35, 64 seconds
Total time to complete the 4 circuits was approximately 36 minutes.
I went to Westerville North High School for this workout. The stadium isn't like Coffman's or Jerome's, but it was decent sized. To make up for the smaller size, I did the stadium (home bleachers) 2 times counting as 1. I don't think I was at this high school since we had a cross country race there back in 1999. Crazy!
ReplyDeleteWorkout was tough! My 400's were 90, 95, 92, 90. When done with each 400 my breathing was heavy. It took about 8:30 minutes each round (from starting the stairs, doing the pushups right up to starting the 400). Total work out time was about 36:00.