Add this workout to the middle of a run or do it as a separate outing. Warm up with a light, 10-minute jog. Perform each of the exercises below with an explosive intent, but without rushing; it’s best not to be too tired, so think highquality reps with optimal form.
Find a set of stairs or stadium bleachers where you’ll be able to access roughly 20 to 25 stairs. For safety reasons, make sure the stairs you use are not slippery. Do all exercises in succession and walk down slowly after each exercise. Take 2 minutes’ rest and complete 6 to 8 rounds. Do this workout once a week in addition to your running workouts. If you’re new to sprinting or plyometrics, listen to your body and ease into this type of training.