We ran every morning at CSS. If you run the track plus a BIG loop around the property including all the stairs, it equates to about 1.5K. We did three loops plus an extra loop around the track (which is about .5K) and managed a 5K every morning. My typical runs are between 5 and 10 miles, so it was a shorter run for me, however, the stairs add an extra level of cardio. Whew.
As a side note: I typically run an 8.5 minute mile, and at CSS, I was running 10's. Stairs. Lots. of. Stairs.
Ragnar Relay 2014 - MIAMI to KEY WEST!
Marine Corp Marathon: 10/12 4:09
NYC Marathon 11/6/11 - 4:21
Chicago Marathon 10/10/10 - 4:19
Marine Corp Marathon '09 - 4:26 / '08 - 4:28[/FONT]