At the bottom of the stadium row start running up taking two steps at a time if you can. Once at the top, run across the row until you encounter the next set of stairs and walk briskly down to the ground level. Turn and run back up. Repeat this up, over and down and back up routine for 35 minutes. When finished, walk for about 5 minutes throwing in at least 3 sets of 20 steps of walking lunges to cool down and stretch out the groin and hip area after such a workout. Next do basic static stretching out after you have finished, being certain to not forget your calves (2-3 x 30sec per calf).