Stadium Workout by Misty Green

Misty Green

Now that you have had a chance to get outside and try the sprint workouts I provided in issue 12. Let’s step it up a notch with a stadium workout. Since I live near a state university I head over to their football field and use the stadium there, but any local high school stadium will work. Where I run stadiums there are 50 plus steps in each row. For these workouts we will use only 30 steps.
Below are 4 stadium workouts for you to try. They are in order from moderate to difficult. As I have mentioned in previous articles it very important to start slow and easy when trying something new. This is crucial when doing stadiums due to the fact you are potentially at a higher risk for injury. If you feel even the slightest amount of dizziness, stop and let yourself recover before moving on. You don't want to be heading down a flight of stairs if you feel like you are going to fall over.
With that being said, here are a few suggestions to increase the level of difficulty if you get to a point where you need more of a challenge than what is provided below. You can increase the number of steps, for example go from 30 to 50. You can also decrease your rest time. My personal favorite, add pushups, crunches, or a favorite plyometric drill at the end of each stadium set. I promise you won’t be disappointed with the challenge.

*To help you understand this workout, you do need to know that 1 stadium set is equivalent to 30 rows (meaning 30 rows of bleachers or 30 steps).

Workout # 1:
- warm up, 2 laps light jogging
- 4 x 50 yard sprints (jog into this and pick up speed every 5 yards) rest 1 min.
- 5 x stadiums (walk every step and walk down, rest 45sec) * 30 steps
- 5 x stadiums (walk every other step and walk down, rest 45 sec)
- 10 x stadiums (run every step up and walk down, rest 45 sec)
- 10 x stadiums (run every other step up and walk down, rest 45 sec)
- cool down, 2 laps light jog and stretch
Example of how workout should be interpreted: 2 laps warm up, sprint 50 yards, increasing speed every 5 yards and rest for 1 min then repeat for a total of 4 times. Walk up stadiums (equal to 30 steps) and walk down and rest for 45 seconds, repeat for a total of 5 times……you get the idea.

Misty Green

Workout # 2:
- warm up, 2 laps light jogging
- 5 x 100 yard sprints (jog into this and pick up speed every 10 yards) rest 1 min
- 10 x stadiums (walk every other step / walk down, rest 45 sec)
- 5 x stadiums (run every other step / walk down, rest 45 sec)
- 5 x stadiums (run every other step / jog down, rest 45 sec)
- 5 x stadiums (run every other step / walk down, rest 45 sec)
- cool down, 2 laps light jog and stretch

Workout # 3:
- warm up, 2 laps light jogging
- 5 x 100 yard sprints (jog into this and pick up speed every 10 yards) rest 1 min
- 10 x stadiums (walk up every other step / walk down, rest 45 sec)
- 10 x stadiums (run up every other step / jog down, rest 45 sec)
- 10 x stadiums (run up every other step / walk down, rest 45 sec)
- cool down, 2 laps light jog and stretch

Workout # 4:
- warm up, 2 laps light jogging
- 10 x 50 yard sprints (jog into this and pick up speed every 5 yards) rest 45 sec
- 10 x stadiums (run up every step / jog down, rest 15-30 sec)
- 2 x stadiums (double leg hops up every step / walk down, rest 45 sec)
- 5 x stadiums (walk up every other step / walk down, rest 15 sec)
- cool down, 2 laps light jog and stretch

Misty Green

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