About this Konkura running challenge
Challenge created by:World Challenges
Challenge for: all
Ability level: suitable for all competitors
Age range: any age
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The event: Every year, runners race each other up the 1,576 steps of the Empire State Building in New York, covering a vertical distance of 320m (1,050ft). The record time is nine minutes 33 seconds, set by Australian Paul Crake in 2003.
CHALLENGE INSTRUCTIONS: Spend ten minutes jogging on the treadmill and then head for the step machine. Most of these have a total step readout and allow you to adjust the steps per minute speed. Try to keep a constant pace for 1,576 steps, then compare your time with Crake’s record.
Expert’s tip: ‘Avoid shifting your body from side to side as you climb the steps, because this will over use the muscles in your lower back,’ says Andy Wadsworth, personal trainer and endurance coach to British Olympians. ‘Make sure you drive through each step with your leg muscles.’
Enter your fastest time to complete 1,576 steps on the Step Machine (any setting allowed).
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