Moose and I started doing some stair and hill running after I decided I hated being 245 lbs. We started with a real low volume (70 yds or 1 "set" of stairs for 6 reps), full recovery between reps, and moderate intensity. I've progressed to going full bore on 8 reps, with no more rest between reps than the time it takes me to walk back down. It takes us about 25 minutes max (and that's with an extended cooldown). We do it twice a week. I may increase this after the meet, but for now I will sit at this level of conditioning as my primary focus is maximal strength, not being in the best shape I can be.
Today we did 8 reps up the stairs at McCullough Stadium, then walked the 1/4 mile track as a cooldown.
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