Notes
I used 156 feet for the total traveled distance for each set. This is from using a 12"x12" rise/run for each step and guessing 12 steps per each floor. I then added 6 feet for landings and turnaround (giving me 78 feet for running up the staircase once). Double this for one full set. Multiple by the number of ups and downs.
10 sets, no breaks. 1 mile before and 1 mile after.