You know how I love my step reps? Well so does Haile Gebreselassie. Here's a snippet from this month's Runner's World:
STEP UP For endurance, you need strength in your legs and lungs. Try this two-birds-with-one-stone solution: "Find a staircase with 25 or more steps," says Steve Braco, director of athletics at the Athletics Association of Wales. "Start off running to the top one step at a time, then walking back down. The next phase is two steps at a time, again walking down, and final phase is two steps up, single steps down, running up and down. With each phase, start on five sets and build up to 10."
I'll be trying this approach next time I head over the Bonhill Bridge. Could be a certifiable offense though.