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8-Week Outdoor Fitness Program
Day 038 - Cardio-Anaerobic
Anaerobic: WU, Stretch, Run 20 min. @ RPE 8.5-9., CD/Stretch 
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TODAY 'S CARDIOVASCULAR WORKOUT WILL FOCUS ON TRAINING YOUR ANAEROBIC SYSTEM.
Find a long set of stairs or stadium bleachers with 50 or more steps (the more, the better).
WU 10 min.
Begin your training session with the usual 10-min. WU and then stretch out your hip flexors, hamstrings, quads and calves.
Stairs--total time 20 min.
Start out running on the flats for about 5 minutes before heading up the steps. Run up the steps at an RPE of 8.5-9. Return to the bottom and repeat. Use the return trip for recovery, mental focus, and kinesthetic awareness training.
CD 5 min./Stretch
Tips on technique: Lean forward from the hips as you run up the steps and pump your arms for power. Spring softly from the balls of your feet and think, "bunny feet, not elephant feet." Move smoothly and efficiently, landing softly, absorbing through the ball of the foot and the quads. To ensure stability on wet or slick steps, try absorbing through the ball of the foot and tapping the heel.
Don't forget to breathe diaphragmatically (think about sticking out your belly as your breathe in) to ensure maximum oxygen uptake and lessen muscular fatigue.
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