Interval training (short): Stair run

Individual run
(possibly also run in strength groups depending on the size of the stairs, with the pace maker controlling the time)

Stair running is a gentle, effective and therefore ideal strength and endurance workout for runners, which also improves coordination, concentration and running technique. Above all, training on the stairs can improve the short forefoot strike, which is particularly beneficial for so-called heel runners. Training on the stairs can be very varied and playful, but can also be used for interval training with short and intensive sessions. Stairs that are as long (and wide) as possible simplify the type of exercise.

Exercise duration: 10-30 seconds running up a flight of stairs

Break: 1-3 minutes

Repeats: 4-10 times

Intensity level: 3 (medium) / 4 (hard)

Hmax: 80-90% (extensive interval method) / 90-95% (intensive interval method)

Rule of speech: speak in complete sentences / short exchanges of words

For the workload, the participants/groups run up the stairs (possibly staggered start from place level). staggered start for reasons of space), during the break they have time to return to the starting position (agree on running directions so that the participants do not get in each other's way). Depending on the training objective, the sports leader adjusts the intensity of the exercise and the recovery phase. After the first interval, the participants/groups memorise how far they have climbed the stairs in the specified time, as they will attempt to cover the same distance in each subsequent session (it is always important to cover the same distance per running session during interval training).

There are the following options for climbing the stairs:

• in a sprint - free technique (any number of steps per stride); Climb the stairs as quickly as possible while still concentrating on the steps (short ground contact time, not touching down with the entire foot)
• two-step run
• put one leg alternately on each step
• step on each step with both legs
• one-leg jumps (determine/vary the number of steps)
• double jumps (determine/vary number of steps)
• squat jumps
• side jumps

To stop the time, you have the following options:

• each participant receives a stopwatch/pulse clock and completes their training sessions independently;
• the sports leader starts and stops the time for the participants/groups (staggering makes sense, keep an overview with the break times);
• it is started in strength groups, with the pace maker checking the time using the stopwatch/pulse clock.

Variant:
If the stairs are not enough to fully utilise the time, you can turn around at the end of the stairs and return to the start to tackle the stairs again. This means you memorise the number of runs plus the distance covered until the end of the interval.

1 signalling instrument (e.g. whistle)

Evaluation FTA (group formation)

Per participant:
1 heart rate monitor

For sports leader or per participant/group:
1 stopwatch