My daughter had a softball tournament this past weekend which meant a late night Saturday (first of all, who schedules games that will end at close to 11pm??) and an early start on Sunday so I only had 30 minutes for a workout. And since it had to be short it had to be hard.
Since I’m doing a run in September that involves the Dipsea stairs (shout out for the Zero Breast Cancer Dipsea Hike/Run), I decided that it would be perfect for my quick but hard morning workout.
The Dipsea stairs are infamous in this neck of the woods. They comprise of 3 sets of stairs totaling 672 steps. Each staircase has its own style. The first on is very long and not very steep until the final set of stone steps. The second set is steeper but not as long and the third set is steep but short.
Since I only had a short period of time I knew I would have to cram as many steps into it as possible. My legs were a-shaking at the end of this! I hope you enjoy it!
Now this workout is Dipsea Stairs-specific but in fact, it’s just an interval workout! I provide variations so you make this workout harder or you can do it at local high school football stadium or even on the StairMaster, elliptical machine or treadmill.
- Run or walk from your car to the base of the Dipsea stairs
- Climb all three sets of stairs to the top
- Immediately descend that last set of stairs
- Turn around and come back up again
- Descend and jog to the second set of steps
- Descend the second set of steps
- Turn at the bottom and come up the second set again
- Descend once more and jog to the top of the first set of steps
- Descend these steps (your legs should be wobbly), turn around at the bottom and come up again (if you are feeling strong take the lower steps 2 at a time)
- Once you reach the top of the stone steps, turn around and go back down again and jog back to your car
- To increase the intensity, try taking the steps 2 at a time or wear a weighted vest.
- To increase the length of your workout and intensity, go up all 3 sets a final time at the end.
On a machine at the gym:
- Warm up for 5 minutes
- Set your incline at a level 9-10 and push hard for 10 minutes
- Do 3 sets of intervals (2 minutes with an incline at a level 2 or 3 and 2 minutes at 10)
- Cool down for 4-5 minutes.
At a high school football field or stadium:
- Run 2 or 3 laps around the track to warm up.
- Start at one side of the stadium or steps.
- Run up the stairs to the top, run over a row then come down, run over a row, then go back up and keep going for 5 minutes.
- Repeat the pattern again only taking 2 steps at a time – again for 5 minutes.
- Repeat a third time only now you will be going faster – again for 5 minutes.
- Run 2 or 3 laps cool down.
Whether you walk or run stairs, they are a great workout! You are working against gravity so a stair workout combines power and strength.
Now go run!