Training plan for running 88 flights of stairs

seanie_k

hey all,
I am looking for a little advice on a training plan for a run which goes up 88 flights of stairs in a building in Melbourne http://www.eurekaclimb.com.au/

Its not until November but I want to give it the best crack I can. Plus I have a bit of friendly competition going with some ex work colleagues, ie. I want to murder em at it.

So, aside from the obvious training running upstairs what other training should I incorporate? Should I throw in some long runs? Or keep it mostly to short intensive conditioning type workouts? I think the avarage time last year was about 14 mins (Im not sure if i made that up or I read it somewhere) so its no marathon but will be very intensive. How much focus should I put I on strength work?

They say on the website that they will post a training program in the future but there is no info there now.

I am reasonably fit at the moment. do thaiboxing 2/3 days a week, throw in some weights or running another 2 days.

Any help appreciated!

The Davestator

Leg strength will help big time. Stronger legs will make you faster and also help prevent injuries. Stair climbing is very quad dominant so make sure you do enough hamstring strength work.

Michael 09

I ran stairs as part of my leg workout when I trained in work. That was just 9 flights at a time. I think the hardest thing was that there was no air in the stairwell. Hopefully your event will be well ventilated!

opinion guy

Squats. Lots of Squats.

SBWife

I've known a bunch of people who've completed the Empire State Building run, they normally run loads of stairs as practice, up 25-30 flights down in the elevator than up again. A lot easier in a city with tall buildings than in this country.

BTW winning time for ESB is about 10 mins.

Dravokivich

opinion guy wrote: »

Squats. Lots of Squats.

Lunges would prob be an option as well.

Mellor

SBWife wrote: »

I've known a bunch of people who've completed the Empire State Building run, they normally run loads of stairs as practice, up 25-30 flights down in the elevator than up again. A lot easier in a city with tall buildings than in this country.

BTW winning time for ESB is about 10 mins.

This one isn't a whole lot shorter than the ESB, top time is 8m30s verses 9m30s for ESB

seanie_k wrote:

So, aside from the obvious training running upstairs what other training should I incorporate? Should I throw in some long runs? Or keep it mostly to short intensive conditioning type workouts? I think the avarage time last year was about 14 mins (Im not sure if i made that up or I read it somewhere) so its no marathon but will be very intensive. How much focus should I put I on strength work?

You're a bit off there.

The average time was over 18minutes. But I think who took over 3 hours so they mess up the average.
I'd say the average for the 19-29 grounp would be about 16.20

http://results.racetectiming.com/default.aspx?CId=16&RId=131

Wollwead

Dravokivich wrote: »

Lunges would prob be an option as well.

100% agree on the lunges. Weighted walking lunges are the best exercise for upper hamstring/glute development i have found and some of the top crossfitters in the world would agree - Blair Morrison being one of them.

seanie_k

Thanks for all the advice. Ill get plenty of leg strength work in.

Michael 09 wrote: »

Hopefully your event will be well ventilated!

I dont think it will. Its in November so it the weather will be heating up here, plus having hundreds of other people running it wont help!