Streets Singapore

Training for Vertical Marathon

October 3rd, 2014 | Posted by Editor in Fitness | Sports

There were 2,000 Singaporeans who joined the National Vertical Marathon on June 8, 2014. The National Vertical Marathon is an annual event here in Singapore made possible by Nanyang Technological University’s Sports Club. It is now in its 20th year. Participants climbed one of the tallest buildings here in Singapore – 1 Raffles Place. 1 Raffles Place is a 63 storey building comprising of o’er 1500 steps.

Swissotel Vertical Marathon 24th November 2013 Alan Gwee 09T150624

If you missed this year’s Vertical Marathon, there is always next time. You can join next year’s challenge. Before anything else, it is important that you keep yourself fit and motivated. You should submit to training if you are serious about Vertical Marathon. Here are some tips that you can consider for your Vertical Marathon training:

  • Week 1: On your first week, you have to work right away. If you can do 3 sets of 8 floors, that will be better. Do not push yourself too hard. If you think you need to rest or catch your breath in between, you should stop for a minute or two. After your stair session, the next thing that you should do is exercise. You can consider leg squats, lunges, push ups and other cardio exercises.
  • Week 2: On your second week, you need to practice using the stairs again. This time, your body is used to the stairs and the climbing. You have to see if you can improve. You can add more floors. The set is important. If you can do 5 sets of 10 floors, that will be best. Do not stop with your strengthening exercises.


  • Week 3: Now you are ready for greater challenge. When you practice using the stairs, you have to change your routine this time. You have to try two sessions – shorter and longer. For your shorter (but faster) session, you can try doing at least 10 sets of 5 (or more) floors. For your longer session, you need to accomplish at least 5 sets of 15 (or more floors). The exercises are the same.
  • Week 4: Five days before the marathon, you can do at least 5 sets of 10 (or more) floors. For the exercises, you should ease up. Give yourself a break days before the marathon so your body can recuperate.

An important thing to remember here is to incorporate stairs during your training. You have to practice using the stairs. As for the exercise, do not forget to strengthen your glutes, quads, calf muscles and your upper-body. You have to consider the things mentioned above because it will help you meet the laborious demands of the National Vertical Marathon.


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