3 Ways to Run the PARE Stairs

The stairs can be a big energy suck, if done poorly. Done in conjunction with not pacing your laps, it becomes an even bigger energy suck.

As simple as it looks, don’t let it fool you. How you go up and over can determine how much energy you’ll have for the rest of the course and the rest of the test.

In the video below, I outline three methods to get over the stairs. They’re not the only ways, but I find they’re the most common:


What method you choose will come down to preference. Choose what will work best for you. When choosing, keep in mind how much energy is going to be used versus the amount of time that will be saved. Yes, one method can be faster than another. But if you’re not capable of maintaining a faster method for all 6 laps, then it’s best to choose another method.

For someone such as myself, I can do Method 1 (bare minimum) for the entire test. It comes much more natural to me, it’s smoother for me, and I know I can maintain it. For someone else, trying to do Method 1 could zap their energy much sooner. It may also be awkward and unnatural for certain people.

Method 2 (every step), is the easiest method, but it’s potentially time consuming and may slow your lap times. Now, even though it may slow the laps, it does save the legs, which means you’ll have energy left for the machine, where you can make up the time.

Method 3 (skipping steps) is the happy medium of methods 1 and 2. You can go over the stairs quick enough, without burning your legs as much as method 1. This is best for someone who’s got a good level of cardio fitness, and leg strength, and has paced themselves well on the course.

Wherever you run train for the PARE, test out the different methods. If you can’t attend a practice session on a regular basis, find a set of stairs you where you can try these methods, at least for the ascent.

Wanna learn more about training with us at Redline? Check out our Police Fitness Training program. It’s our ongoing training program to help you prepare for your physical test and for the Academy.

If you’re a complete beginner to the tests, you may also be interested in our IT3 Program program. It’s our intro program to help you build your skills and technique for the test, to give you the edge you need to succeed.

Looking to run a practice? We offer those too. Check out the page, PARE and POPAT Practice Test, to see when our next session runs.

And if you have any questions about training, you can reach out to me at marc@rlconditioning.ca.