5 Hill Running Workouts Guide For Beginners

a bunch of runners hill running

Hill running is like a rollercoaster ride for your body – it may feel like torture at first, but once you conquer it, the exhilaration and sense of accomplishment are unmatched.

It’s a test of your physical and mental limits, and if you can push through the pain, you’ll emerge stronger and more resilient.

Plus, incorporating hill training into your workouts can improve your overall running performance, including speed, endurance, and muscle strength.

It’s no wonder that some of the most iconic races in the world, such as the Boston Marathon, feature notorious hills that challenge even the most seasoned runners.

So, instead of shying away from the hills, embrace them as a worthy opponent that will make you a better runner.

In this article, we’ll cover everything from proper hill running form to specific workouts to help you conquer any hill that comes your way. So, strap on your shoes, and let’s get started!

The Five Hill Workouts Runners Should Do

Here are five different types of hill workouts that you can try. Each workout has its own unique benefits, and by incorporating them into your routine, you can become a stronger, more efficient runner.

1.  Short Hills

First up, we have the short hills. Don’t let the name fool you—these hills might be small, but they pack a powerful punch. Short hills are typically 50 to 200 feet in length and should take no more than 30 seconds to run up. With an inclination of 5 to 15 percent grade, short hill sprints require maximum effort and a 9-10 rating on the rate of perceived exertion scale.

But don’t be intimidated—these explosive hill sprints tap into all three types of muscle fibers and can improve your maximal stroke volume, making your cardiovascular system more efficient. Short hill workouts are perfect for developing explosive strength that’s essential for short-distance or middle-distance running.

So how do you execute a short hill workout? Start with a thorough warm-up of at least 5 minutes, then find a steep hill and sprint up it as fast as you can, recovering on the way down. Focus on your running technique with a powerful push-off and use your arms to generate enough momentum. Run tall and avoid leaning forward, and remember to give it your all—these are sprints, after all.

Start with six or eight sprints up the steepest hill you can find, then gradually build up to ten or more over a few sessions. After each sprint, take at least 90 seconds to catch your breath and fully recover before sprinting up the hill again.

2. Long Hill Repeats

Are you ready to take your endurance training to the next level? Look no further than the long hill repeats workout! While the short hill sprints focus on explosive power, the long hill repeats are all about building endurance and improving your running economy.

This type of hill workout is ideal for those training for longer distances, like half marathons and full marathons. You’ll be able to maintain a challenging pace up the hill but leave the speed for the shorter hill sprints.

So how do you tackle the long hill repeats workout? Start with a proper warm-up, including a five-minute slow jog and some lower-body dynamic movements. Then, find a moderate hill that’s at least half a mile long and has a 5 percent grade. Run up the hill at an effort equal to or slightly faster than your 10K race pace, aiming for a perceived exertion level of around 7 on a scale of 1 to 10.

Remember to pace yourself and finish each repetition with enough energy left for one or two more. Run down the hill at a mildly comfortable effort of about 70 percent of your max to prevent injury and fully recover before the next repetition. Repeat the cycle three to four times and feel the burn as you improve your endurance and overall conditioning level.

Research papers and studies have shown that hill repeats can be a valuable addition to any endurance training program. A study in the Journal of Strength and Conditioning Research found that running uphill can increase running economy and improve muscle strength and power.

Another study in the European Journal of Applied Physiology found that uphill running can improve maximal oxygen uptake, which is a key measure of aerobic fitness. So why not give the long hill repeats workout a try and see the benefits for yourself?

3. Long Hill Runs

Have you ever felt like you were running on a never-ending uphill climb? Long hill runs might just be the workout for you. These steady-state hill runs are the go-to workout for runners looking to improve their hill running skills and overall fitness. And the benefits are not limited to just hill running.

Research has shown that long hill runs tap into the slow-twitch fibers, which are responsible for maximum endurance, making them the staple and baseline for every long-distance runner. And if you’re planning to race on a hillier course, then incorporating long hill runs into your training is a must.

But that’s not all – long hill runs can also boost ankle flexibility, which helps improve stride length and frequency. Plus, adding some hard downhill sections can add an extra challenge and help build strength in your legs.

When it comes to distance, the average long hill run distance can vary from three miles to 10 miles, depending on your fitness level and training goals. But don’t go overboard and kill yourself trying to conquer the hill. Start with a half-mile to a mile of steep uphill in your long runs, and gradually increase the total volume of uphill as you get stronger.

Or, if you’re up for a real challenge, find a long hill that ascends for at least five to ten miles and shoot for 45- to 90 minutes of continuous uphill running. You can also choose a route that incorporates plenty of rolling hills – it’s always your choice.

Additional resource  – Trx exercises for runners

4. Downhill Running

Sure, the uphill is where the true test of strength lies, but the downhill section is where you can truly improve your running game.

Research has shown that downhill running can increase quadriceps strength, helping to prevent delayed onset muscle soreness. It can also teach you how to control your pace using your core muscles and improve your running form.

So, how can you incorporate downhill running into your workout routine? Start with a proper warm-up, then ease into the downhill with a short and fast burst on a gentle slope with a stretch of smooth surface at the base. Open up your stride slightly, lean forward, and let gravity be your ally. Keep your pace under control and brace your core tight.

As you improve, increase the distance of your downhill section to as much as 200 to 400 meters. And remember, never let the hill control you – you are the one in charge.

If you don’t have time for a specific workout, you can simply reverse your long hill repeats. This will help you condition your legs and improve your overall running endurance.

5. Hill Bounding

Hill bounding is the ultimate running-specific workout to take your training to new heights! It’s like a secret weapon for building leg strength and power without ever setting foot in a weight room. If you’re looking for a way to improve your running form and increase your speed, then hill bounding is your answer.

Research studies have shown that hill bounding drills are an effective way to build leg strength, power, and speed. The quadriceps and ankle muscles get the most significant boost, which translates into improved push-off power and top-end speed. But don’t worry; your glutes, hamstrings, and calves also get their fair share of strength training during hill bounding.

But before you start bounding up hills, make sure you have a solid foundation of cardio and muscular power. Hill bounding is not for the faint of heart or beginners. It’s a challenging workout that requires focus, technique, and commitment.

When you’re ready to try hill bounding, find a hill with a moderate grade of 5 to 7 percent. Start with a few simple drills like hill bounding, hill accelerations, and one-leg hops. Hill bounding involves running up the hill with extra-long steps while keeping your top speed. Focus on maximizing the height of each stride by bringing up your knees as high as possible and stretching the Achilles tendons completely as your feet hit the ground. And don’t forget to have a strong ankle push-off!

Hill accelerations are another great drill to try. Start running slowly at the bottom of the hill, and as soon as you reach the middle point, pick up the pace and run as fast as you can to the top while reducing step length. One-leg hops involve moving up the hill as fast as possible by hopping on one foot. Walk down for recovery, then switch to the other foot.

How Much Hill Training?

When you start incorporating hill bounding into your training, schedule one hill session every 7 to 14 days. As you get fitter, add time to your repeats and an extra climb. Depending on your fitness experience and training goals, you can perform anywhere from eight to ten repetitions.

Just remember to not do it more than once a week, and mix up your hill workouts with some steep and short hills and others with less challenging inclines.


Running Workouts to Build Strength and Endurance

picutre of runners legs

Imagine reading your favorite book or watching your favorite TV show over and over again and for days on end.

After a few weeks, the entertainment value would vanish, and  you’d start to dread what was once a gratifying activity, yet that’s what many of us do with our running.

Most runners log nearly all of their runs at the same general distance and intensity, usually around 60 to 70 percent of their max effort.

Doing the same workout day in day out is a recipe for boredom and plateaus.

It’s the kind of a mistake that keeps you from reaching your full running potential.

Therefore, if you’re serious about reaching your running goals, you need to change your ways.

You Need Variety, Period

The following running workouts cover the gamut of running sessions you need to do as a runner.

Each workout has a unique set of traits that contribute to the entirety of your running performance.

The Reasons You Should Care

As a runner, you should vary your training routine for two fundamental reasons:

(1) To prevent the boredom that comes with repeating the same session over and over again, and

(2) To prevent or postpone reaching a plateau in running performance and, therefore, running results.

In today’s article, you’ll learn about the six essential running sessions.

The workouts shared within this article cover the whole range of sessions you need to do as a runner.

Each workout has a unique set of qualities that contribute to the whole of your running growth.

The information is also applicable to beginners and veterans, the young and the elderly, men and women—as long as you’re willing to listen to your body and remain within your fitness skill the entire time.

The 7 Running Workouts You Need To Do

Here are the building blocks of a well-rounded running program

  1. Easy runs
  2. Tempo runs
  3. Interval runs
  4. Pyramid runs
  5. Hill runs
  6. Fartlek runs
  7. Long runs

Let’s break down each session.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Click HERE to get The Runners Blueprint System today!

Running Workout 1 –  The Recovery Run

Recovery runs are short sessions done at a relatively easy pace.

As you probably guessed from the name, recovery runs speed your recovery from the previous hard training workout.

That’s the theory, anyway.

I’m not aware of any scientific evidence that supports this claim, but going easy does build proper form, increases endurance, and builds mileage.

How far and/or easy you go depends on a slew of factors including fitness level, training goals, and schedule.

As a general rule, your recovery sessions should be easier and shorter than your other workouts.

When To Do Them

Whenever you run again  24 hours following a high-intensity session or a long run, your next run should be a recovery workout.

Keep in mind that these sessions are only a must if you run more than three times a week.

If it’s not the case, then make each session “quality workout.”

Sample Workout

Do a recovery workout after a hard training session, such as when you do interval workouts, hill reps, or long runs

Between 3 and 5 miles is a pretty standard distance and you should shoot for between 20 and 40 minutes per session.

Start the workout at an easy pace, then keep it up at 60 to 70 percent of maximum effort.

Additional resource – Running Vs. Strength training

The Pace

Perform your recovery runs at a relatively leisurely pace, which is  90 to 120 seconds per mile slower than your current 5K pace.

Got no idea what’s a 5K pace?

Then do the talk test.

If you can keep a conversation going, speaking in full sentences, without gasping for air with every step you take.

If it’s not the case, then slow down.

runner preparing for a running workout

Running Workouts 2 – The Tempo Run

Tempo runs are sustained sessions at a challenging but controlled pace. These can last 45 minutes or longer.

Tempo running increases lactate threshold, which is the point at which the human body produces greater amounts of lactate than it can clear from the muscles and bloodstream.

What does this mean?

When you increase your lactate threshold, you’ll be able to sustain a faster pace for longer.

The Pace

The ideal pace is often described as comfortably hard.

The ideal tempo pace is a comfortably hard pace that can be maintained for a prolonged period.

The pace is hard enough to require pushing, but not too challenging to where one can no longer sustain the pace.

For most runners, the ideal temp space translates to 80 to 90 percent of max.

That’s slightly slower than your 10K race pace, or at least 30 seconds per mile slower than your current 5k pace

Sample Workout

Start your run with a 10-minute warm-up jog, then gradually increase your speed until you’re running at tempo pace.

Sustain that pace for 15 to 30 minutes, depending on your fitness level and training goals.

Finish your workout with a decent cool-down.

Stretch afterward.

Running Workout 3 – The Interval Run

When it comes to speedwork training, interval training is the way to go.

Interval running consists of short bouts of fast running separated by low-intensity recovery.

It involves running—or sprinting—for a set distance, repeated for a set number of times, at the same pace.

A typical distance can be as short as 100 meters but can stretch to as far as a mile depending on the runner’s fitness level and training (or racing) goals.

This all-out effort should be followed by a period of recovery, which can consist of low-intensity jogging or walking.

Research has shown that interval training increases endurance, burns mad calories, boosts agility,  and improves stride rate.

Be Careful

Interval runs are hard on your joints and muscles, as you’re pounding them with a force of up to 6 to 8 times of your body weight on each foot strike.

If you’re a beginner, work on building a solid form before you give this type of training a shot.

Otherwise, you’re asking for trouble in the form of premature fatigue, injury, or even a painful burnout.


Mainly depends on the length of the intervals you’re doing.

The shorter the sprinting segments, the harder you push.

As a general rule,  perform the high-intensity segment at 90 to  98 percent maximum effort.

You’re going too slow if you can keep a conversation going.

Sample Workout

After a thorough dynamic warm-up, perform eight 400m repeats, following each rep with a 2-minute walk/jog recovery period.

Finish the session with a 5-minute slow jog as cool down.

Running Workout 4 – The Ladder Run

If you’re bored with doing classic intervals, the ladder variation is an excellent way to challenge yourself and mix things up.

Ladder workouts involve climbing up, down, or both, all in a single workout. The runner slows down and recovers fully between each interval.

Sample Workout

This is a 6-4-2-1-2-4-6 pyramid run workout.

Begin by performing a 10-minute dynamic warm-up.

Then, do the following:

  • Run for 6 minutes at your current 5K pace. Recover for three minutes.
  • Run for 4 minutes at 85 to 90 percent of maximum effort. Recover for two minutes.
  • Run for 2 minutes at 90 percent of max effort. Recover for one minute.
  • Run for 1 minute at maximum effort. Recover for one minute.
  • Run for 2 minutes at 90 percent of max effort. Recover for one minute.
  • Run for 4 minutes at 85 to 90 percent of maximum effort. Recover for 2 minutes.
  • Run for 6 minutes at your current 5K pace.

Finish your workout with a 5-minute slow jog as a cool down.

Please keep in mind that this is a demanding workout that tests both your speed and endurance.

Be careful, and remember to stay within your fitness level the entire time.

Running Workout 5 –The Fartlek Run

Fartlek training is my favorite workout on this list.

It combines fast running intervals with low-to-moderate efforts.

Each interval varies in distance, duration, and speed.

Fartlek is an excellent introduction to the world of speedwork training.

It’s ideal for beginners looking to get a taste of speedwork before taking the full plunge.

Sample Workout

After a warm-up, pick an object in the distance, whether it’s a street corner, a stationary car, a tree, or a signpost.

Run to it as hard as you can, then slow down and recover by jogging /walking to another landmark.

Sight your next target and do it again, repeating the process for at least 20 to 30 minutes.

Finish the workout with a decent cooldown.

The Pace

There are no rules. You choose how fast or slow you go.

Running Workout 6 – The Hill Session

Once you’ve developed enough cardio power and stamina, hills runs are the next frontier.

They consist of repeated short or long bursts of intense effort up a hill, and have plenty to offer.

Uphill running builds explosive strength and power, which helps you improve your speed and running economy.

It also boosts aerobic power, improves pain tolerance, and builds proper form.

One of the best things about hill training is that what goes up must come down.

The downhill part of your run will increase strength and endurance in your joints and tendons, plus it works the quads like nothing else.

The Pace

The ideal pace should be difficult to sustain, especially near the top.

To make sure you’re doing it right, focus on taking short strides and go as fast as you can while keeping good form.

Sample Workout

Find a good hill that features a stable, moderate gradient of 4 to 7 percent.

It should take you 30 to 45 seconds to run up your chosen hill at a challenging level of effort.

Start with a 10-minute jog on a flat surface, then perform 8 to 10 30-second hill climbs with 90-second jogging recovery breaks between each rep.

When you’re done, cool down for 5 minutes.

Running Workout

Running Workout 7 –  The Long Run Workout

The long run is just what it sounds like – a sustained running effort at an easy and steady pace.

Long runs are one of the most important sessions of the week.

They develop endurance, improve form, increase lung power, and get your body ready for any distance.

Sample Workout

Run for one hour or longer at a pace that allows you to hold a conversation effortlessly.

If you’re panting for breath, slow down to a walk until you’re breathing easily.

Then start running again.

You should feel moderately fatigued at the end of your session.

If you’re completely exhausted, you’re doing it wrong.

Leave something in the tank.

As a rule of thumb, do not increase your long run length—duration, distance, or both—by no more than 10 to 15 percent per week.

Your Training Pace

Perform your long runs at about one minute slower than marathon pace, or around 90 to 120 seconds per mile slower than current 10K speed.

Also, keep your heart rate within 65 to 75 percent of maximum power.

To err on the side of caution, do not go over the fast end of that range because that will put you at a higher risk of injury, excessive fatigue, and burnouts.

Putting it All Together

By now you should understand what makes up a well-rounded running routine.

Your next step is to put your newfound knowledge into action.

Let’s assume you’re a recreational runner looking to improve your running fitness.

Maybe you’re thinking of participating in a 5K, or want to take your running to the next level.

Here’s a Weekly Training Schedule Sample to get you started on the right foot.

  • Monday – Speed Workout – 8 X 200m with a 30-second recovery period
  • Tuesday – Recovery run – 30 minutes at a conversational pace
  • Wednesday – Hill reps – 10 X 30-seconds uphills with one-minute recovery periods
  • Thursday – Fartlek Workout – 30 minutes of unstructured speed work
  • Friday – Rest
  • Saturday – Long run– 10-miles at a relaxed pace
  • Sunday—Rest or Cross-train

Rome Was Not Built In A Day, and Your Running Program Shouldn’t Be Either

I want to be perfectly clear.

I’m not saying that you should start a challenging program next week, filled with lots of sprints, hill work and long distance running.

That’s a recipe for disaster.

What I’m trying to do here is sell you on the importance of variety.

Add these new workouts to your training program gradually.

You like where you’re heading?

Do a little more.

You always have a choice.

Keep Track

Before you jump in and give these workouts a shot, keep tabs on your training and progress in a workout log.

What should you be keeping track of?

Any or all of the following:

  • Running duration
  • Running distance
  • Running intensity
  • Recovery length between intervals
  • How you felt both during and after training
  • Your training load (which is intensity and volume)
  • Pains, aches, and nagging injuries
  • Motivation level
  • Whatever else you think is important

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.


There you have it! The above running sessions are all you need to build a well-rounded running program that will not only help improve your running performance, but get you into the best shape of your life, too.

So what are you waiting for? Take action now!

Feel free to leave your comments and questions below, and as always, thanks for stopping by. Keep running strong!

David D.

Stadium Workouts for Runners: Elevate Your Training to New Heights

Stadium Runners Workout Routine

Let’s be honest, running the same old route day in and day out can get seriously boring, am I right?

I mean, who wants to feel like a hamster on a wheel?

So, if you’re looking to shake things up and keep your running game strong in the long run, I’ve got just the solution for you.

Picture this: you step out of your comfort zone and take your runs to a whole new level by hitting the stadium. Yeah, that’s right! Not only will it add some much-needed spice to your workout routines, but it’ll also crank up the challenge factor. Trust me, it’s like a breath of fresh air for your running program.

But hey, let’s not stop there. There are loads of benefits that come with incorporating stadium workouts into your routine. So buckle up and get ready to discover how this exciting change can take your fitness journey to new heights.

Stadium Workout Benefits

Picture this: you step foot into the grand arena of a stadium, ready to embark on a fitness adventure like no other. The stadium becomes your playground, offering a treasure trove of possibilities to elevate your workout routine and unleash your full potential. It’s time to unlock the hidden gems of the stadium workout and discover the myriad benefits it has in store for you.

Forget about mundane laps and monotonous crunches. The stadium workout opens up a world of opportunities to enhance every aspect of your fitness journey.

Whether you’re aiming to boost your speed, build strength, or improve your endurance, the stadium has got you covered. It’s a one-stop destination where you can fine-tune your athleticism and push your limits to new heights.

What’s truly remarkable about the stadium is its versatility. It serves as a vast canvas upon which you can paint your fitness masterpiece. From the track that allows you to sprint like a pro, to the stairs that beckon you to conquer their challenging ascent, every nook and cranny of the stadium offers a unique workout experience. The sideline benches become your makeshift training station, the field transforms into your personal playground, and the stairs become your stairway to fitness heaven.

The best part? You don’t need any fancy equipment or specialized gear to make the most out of the stadium. It’s a universal gym in itself, where your body weight and determination are the only tools you need. All you have to do is show up, embrace the possibilities, and let the stadium become your fitness sanctuary.

Let’s talk about the true gem of the stadium workout: the stairs. These majestic steps hold the key to unlocking a whole new level of leg strength and power. As you ascend those stairs, you engage a multitude of leg muscles, including the mighty hamstrings and glutes. It’s like hill running on steroids, pushing your legs to their limits and sculpting them into lean, powerful machines. Each step becomes a metaphorical hurdle to conquer, propelling you towards a stronger, more resilient self.

The Stadium Workout Routine

Let me share with you a routine that never fails to ignite my fitness fire. Get ready to unleash your inner beast and conquer those bleachers like a champion!

First things first, find yourself a stadium near your apartment or any place that has bleachers. Now, remember, this routine isn’t just about running. I’m taking it up a notch by incorporating three bodyweight exercises to make things more challenging and exciting.

But hey, if you’re in the mood for an intense cardio session, feel free to sprint and run those stairs to your heart’s content. It’s your workout, after all, so make it as challenging as you want!

Now let’s get to it.

Perform the following stadium exercises back to back, with minimal rest between each exercise. Aim for that burn, that sweet feeling of pushing ourselves to the limit. And don’t worry, you can adjust the number of rounds based on your fitness level. Three to five rounds should do the trick, but feel free to challenge yourself further if you’re up for it.

Now, here’s a glimpse of what this stadium circuit entails

  • Feel the burn in your legs as you power through each step. Remember, it’s not just about reaching the top—it’s about embracing the journey along the way.
  • Explosive jump squats. Engage your lower body and explode upwards, as if you’re reaching for the stars. Land softly and repeat. Feel the power in your legs and let each jump propel you closer to your fitness goals.
  • Toe taps on the bleachers. Find a stable surface and alternate tapping your toes on it. Feel those abs working as you maintain balance and control. You’ll be one step closer to sculpting that strong, chiseled midsection.
  • Triceps dips. Find a sturdy bench or step, place your hands behind you, and lower your body by bending your elbows. Push yourself back up, feeling the burn in your triceps. This exercise will give you the strength to push through any challenge that comes your way.

Remember, this circuit should take you around 15 to 20 minutes to complete. But hey, it’s not about the time—it’s about the effort you put in and the satisfaction you’ll feel afterward. Listen to your body, pace yourself, and modify the exercises if needed.

Warm Up First For your Stadium Workout

Before I dive headfirst into the stadium workout, let me share a friendly word of advice: never underestimate the importance of a proper warm-up. Trust me, it’s like a shield of protection against potential disaster. So, let’s start off on the right foot and warm ourselves up for the incredible challenges that lie ahead.

First things first, we need to get our engines revving. A slow jog for 5 to 10 minutes will do the trick. Feel the pavement beneath your feet as you gradually pick up the pace. This gentle jog will get your blood pumping and your heart rate up, signaling your body that it’s time to rock and roll.

But don’t stop there. Make sure that every muscle in your body is awake and ready to conquer. That’s where dynamic exercises come into play. Picture this: you’re standing tall, ready to unleash your inner beast. Start by swinging your arms in big circles, getting those shoulder joints nice and loose. Then, do some high knee marches, lifting those legs up towards your chest as if you’re stepping over imaginary hurdles. This will fire up your hip flexors and warm up your lower body.

Now that we’ve primed our bodies and activated our energy, it’s time to tackle the stadium exercises that will push us to our limits. Let’s break them down, step by step:

Stadium Exercise 1: High Knees

Get ready to channel your inner sprinter as we elevate those knees to new heights. Run in place, pulling your knees as high as possible towards your chest with each step. Feel the burn in your legs as you power through this exercise. Aim to keep up the pace for one to two minutes, giving it your all with impeccable form. You’ll be amazed at what your body is capable of!

Stadium Exercise 2: Sprints

Get ready to unleash your lightning-fast speed on the track. Start at the straightway section, take a deep breath, and explode into action. Sprint with all your might for a thrilling 100 meters. Feel the wind rushing past you as you push your body to its limits. Once you’ve reached the finish line, take a well-deserved 30-second rest to catch your breath. But don’t get too comfortable—now it’s time to sprint back to the starting position, completing this exhilarating round.

Additional resource  – TRX workout for runners

Stadium Exercise 3: Burpees

Assume a sturdy stance with your feet hip-width apart, ready to unleash your inner powerhouse. Place your hands on the ground in front of your feet, like you’re about to conquer the world. Now, here comes the explosive part—hop your feet back, extending your body into a full push-up position. Feel the burn as you perform a powerful push-up, engaging those chest, shoulder, and arm muscles.

Then, swiftly hop your feet back towards your hands and prepare for takeoff. This is where the real magic happens. Propel yourself off the ground, launching into the air as high as humanly possible. You’re like a rocket reaching for the stars! Aim to complete as many reps as you can within one minute, all while maintaining impeccable form. Feel the fire in your muscles and let the adrenaline fuel your determination.

Stadium Exercise 4: Stair Sprints

Prepare yourself for the ultimate test of speed and endurance as we conquer the stadium stairs.]. Stand at the bottom of the stairs, ready to ascend to greatness. As you start running, feel the power surge through your legs, driving your knees up and using your arms to maintain momentum.

Remember to push yourself to your limits, but always prioritize safety and listen to your body. Once you’ve reached the top, take a well-deserved recovery break by walking back down the stairs, allowing your heart rate to settle before your next round.

Stadium Exercise 5: Elevated Pike Pushups

Find a sturdy bench and position yourself with your back facing it. This is where the magic begins. Assume a downward dog position, creating a V-shape with your body, and place your hands on the bench slightly wider than shoulder-width apart. Now, here’s where the fun really begins. Plant your feet on the bench behind you, locking them in place. You’re now in the perfect starting position, ready to conquer the world.

Bend your elbows, gradually lowering your head towards the ground with control and precision. Feel the tension in your muscles as you lower yourself just a couple of inches off the ground. Hold for a moment, savoring the challenge, and then push back up to the starting position.

That’s one rep down, my friend. Now, aim to complete as many reps as possible in one minute. Embrace the burn, embrace the challenge, and let the strength within you shine.

Stadium Exercise 6: Double-step Run

Now, get ready to conquer the stairs once again, but this time with a twist. Watch this incredible demonstration to visualize the power of the double-step run: Imagine yourself channeling that same strength and grace as you tackle this exercise head-on.


With every ounce of determination, sprint up the stairs as if you were chasing your dreams. Stride powerfully, skipping a step with each stride, and feel the explosive energy surging through your legs. You’re like a gazelle, gracefully leaping forward, defying gravity with every step. Push yourself to your limits and embrace the rhythm of your breath as you conquer each stride.

Stadium Exercise 7: Double-leg Hops

Begin by standing in front of series of steps with feet shoulder-width apart and arms overhead.

Next, drop into mid-squat position, and jump up and forward onto the first step, land softly with your knees slightly bent, then and without delay jump onto the second step and so on, until you reach top of the stairs or until you can do no more.

Turn around and slowly walk back down.

Rest for one to two minutes then repeat the whole circuit for two to three times.

Don’t miss out! My awesome running plan is just one click away.

The Stadium Workout –  The Conclusion

There you have. This stadium workout routine  is a fantastic addition to your workout routine, as long as you choose to perform these stadium exercises on a regular basis. The rest is just detail, as the saying goes.