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Fitness
   

Train For A Vertical Marathon

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Your 4-Week Vertical Marathon Training Plan
Your workout should incorporate practice on stairs, says Suzy. It could be your HDB block, your office building or even the longest and steepest hill you can find. "The power to get up the stairs comes from your quads and glutes, and to a certain extent, the calf muscles as you push off," she points out. "You could do some leg squats and lunges to help build strength in these areas, as well as some step-ups." Dr. Tian advises, "Stretch and massage the calves and Achilles daily. Strengthen them with heel raises once or twice a week. These muscles will work hard when going up the stairs."

Upper-body strength should not be neglected. As Suzy explains, "I also use the handrails to help pull myself up, so some push-ups and other arm weights could also help if you plan to use the handrails." Another area you should focus on is your core. "Strong core muscles not only keeps the trunk and pelvis stable, thus reducing excessive load on the knees, but will reduce the effort of climbing," adds Dr. Tian.

Bearing in mind all these factors, Suzy has drawn up a 4-week training plan to help condition your body to meet the rigorous demands of the Swissotel Vertical Marathon. "The aim of the training is to help build your body's tolerance to lactic acid and build a little strength and endurance," she explains, "It will also prepare you mentally for the race as you will have at least some experience of what you will feel. You can also practice whether you want to try running two stairs at a time or just one, and how much you want to use the handrail."

WEEK 1

3 days of 30min cardio and ab work (for core strength)

1 x Stair session - Start by doing 5 sets of 8-10 floors. if it is a tall building, you could have a minute or two rest in between each rep, otherwise catch the lift back down. Don't try to do this first session too hard - pace yourself and aim to complete the session.

2 x Weight sessions including leg squats (3 sets of 10), lunges (3 sets of 10), pushups and other arm weights. The weight sessions could be done after the 30min cardio or on a separate day with a 10-15min warm up.

WEEK 2

2 days of 30min cardio and ab work

2 x Stair sessions - 1 the same as the previous week (see if you can improve!) and the other could be a bit longer if you are in a tall building (ie do 5 sets of 15 floors), otherwise do 6 sets of 10 floors.

2 x Weight sessions including leg squats (3 sets of 10), lunges (3 sets of 10), pushups and other arm weights. The weight sessions could be done after the 30min cardio or on a separate day with a 10-15min warm up.

WEEK 3

2 days of 30min cardio and ab work

2 x Stair sessions - 1 shorter, faster one such as 10 sets of 5 floors with 30seconds to 1min recovery (or lift back down) and one longer session of 5 sets of 15 floors (catching the lift back down).

2 x Weight sessions including leg squats (3 sets of 10), lunges (3 sets of 10), pushups and other arm weights. The weight sessions could be done after the 30min cardio or on a separate day with a 10-15min warm up.

WEEK 4

2 days of 30min cardio and ab work

1 X Stair session (preferably at least 5 days before race day) of 5 sets of 10 floors with either 1min recovery if it's a tall building or catching the lift back down.

Drop the weight sessions in the final week and ease up for the few days before the event -- you want to go into the race feeling fresh and not tired.
 

 

Next: Your Race-Day Strategy To Make It To The Top!

 



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