Series of stairs

Find a place with aprox. 20 stairs, not too narrow
1st serie; 8 iterations, walking going up two by two
2nd serie;8 iterations, walking going up one by one
3rd serie; 8 iterations, running going up one by one
4ª serie; 8 iterations, two by two running
Recovering and extensions between series
transferency should by worked then, by 5 progresions of about 20 meters