|Memorial Stairs, Calgary|
Today was a particularly warm spring day and as such, the stairs were packed. I had been looking forward to getting out all morning and had committed to doing intervals as part of my 10K training. My training schedule called for speed intervals, but I modified it to suit the stairs.
Here's what I set out to accomplish (and when I say "ON", I really mean "UP"!):
5 min warm up (jogging or speed walking)
4 x 3 min ON (with 30-45 second rest in between each)
4 x 1 min 30 sec ON (with 30-45 second rest in between)
8 x 1 min ON (with 30 second rest in between)
5 min cool down (jogging or what ever you can manage!)
During the start I jogged during the breaks but near the end it was more of a walk.
I always check myself during my workout by asking "am I uncomfortable?", and aim to get as uncomfortable as possible for as long as I can stand it. It's a simple philosophy and it works!
This workout was tough (read: very uncomfortable). It took me about 40 minutes, as I extended some of the breaks so that I could get all the way back down the stairs.