Week 3: 12 week training

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Week 3

Interval Training | Stair Climbs LOCATION: At a set of stairs (long enough so you can sprint up for 30 seconds.) EQUIPMENT: Pack, towel, water bottle, poles optional WARM UP: 2 sets of stair climbs walking briskly up and back down

Set 1

Sprint or walk as fast as you can up the set of stairs (should take you around 20-30 seconds). Recover on the way back down with a slow jog to the bottom.

Set 2

Bound up the stairs two feet at a time. Keep your core switched on and land softly with your knees. You can use your poles to assist if you need to. Recover on the way back down with a slow jog to the bottom.

Set 3

Sprint or walk briskly up 2 stairs at a time (skip every other step). Engage your gluteal muscles (your butt!) to help you push off each step with a big stride. Recover on the way back down with a slow jog to the bottom.

Set 4

Same as set 1 - Sprint or walk as fast as you can up the set of stairs (should take you around 20-30 seconds). Recover on the way back down with a slow jog to the bottom

Set 5

Recovery set. Take nice slow steps up using every step and slow on the way back down to the bottom.

After completing the 5 sets of stairs repeat the circuit from the beginning so you complete 10 sets of stairs in total. COOL DOWN and pick at least 5 different stretches including one for your calves and hip flexors. Take some pics of you and your team when you're out training, post them to Instagram. Just make sure you're following us on Instagram and Twitter @coastrek and Facebook - Happy Snapping and HAPPY TRAINING!!!!

From Lisa Marshall, Director of Coastrek xx www.coastrek.com.au