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The Benefits of Running Hills

Running coaches harp on about the benefits of running hills, but what are they? What is proper hill running form, and how do you go about running hills when you live in a place that is as flat as a pancake? Find out and join up with Running Coaches Corner!

I was a little stumped on what to talk about today, so I asked one of my clients (hi, Missy!) what she has been wondering about lately with regards to her marathon training (I am asking her this while torturing her during a session, btw). Missy’s first suggestion was running in humidity, but as I covered running in heat and humidity a few weeks ago, I said NEXT and asked for another. So sweaty seconds goes to running hill workouts during marathon training when you live in a flat area (Midwest, Florida, I’m looking at you).

To make it very clear, running hills benefits ALL runners, not just those training for long distance!

This is going to be a two parter, starting first with a general why and how of running hills, and next week I will focus more on the how of running hills on the treadmill.

The Benefits of Running Hills During Race Training

The Benefits of Running Hills for all runners! Do you know why hill workouts can improve your running? Find out with Running Coaches Corner!

Is it just something us coaches devise to torture us during the summer? Well, yes and no. On the one hand, it is fun to watch you all run up and down the hill at our behest, but there are a few other reasons, at least in my book! 

Running Hills has Major Physical Benefits

Seriously, running hills is strength training in disguise (but it does not mean that you can skip out on your other strength training!) but also works on your VO2 Max and aerobic capacity.  In fact, a few articles that I have read have placed hill workouts as on level with teaching the same mechanics as plyometric workouts (which I hate, so I will gladly run hills). (This is with regards to long hill repeats, which I will get to in a minute).

Running Hills Has Major Mental Benefits

Workouts are tough for a reason–to make you tougher, and not just physically. Running hills is as much an exercise in the power of the mind as it is the power of the muscles and lungs. When you reach “Mount Roosevelt” at the end of the Chicago Marathon, and you think you can’t make it another step, remember that last hill repeat.

Running Hills Teaches Proper Form

You cannot effectively run hills with bad form. Trust me, you will be in a world of hurt, and you won’t get anywhere. A long time ago, I wrote the post Ride the Downhills, and while it was a bit more of a reflective post, I did talk about form a bit as well. But for those who don’t care about the mental strategy of tackling hills and just want to get to the form, here you go:

  • Don’t pitch forward at the waist but keep yourself upright
  • Clench your butt and use your glutes with each step
  • Extend your leg out behind you to help propel yourself forward
  • Make contact with the forefoot
  • Take consistent, measured steps that are shorter than normal, but not staccato. You want your feet to land under or just in front of your hips.

Running Hills Encourages Glute Activation

Ask my trainees and clients (and yourself, if you have read my blog for at least a year) what is my biggest hanging point that I harp on about ad nauseum, and they (and you) had BETTER say “Glute Activation.” Not only does it help prevent boredom and prevent injury on long runs, but running with your glutes on board and firing will encourage your strongest race. Think about it: are you stronger pushing or pulling? I know that I am stronger pushing, and that is rooted in my glutes. But regardless of how strong your bum is, if it isn’t working for you, that badonkadonk is just there for show


I chose the Twin Cities Marathon because it had rolling hills throughout in order to encourage my glute engagement throughout the marathon! And in fact, I was never seriously injured before I ran in flat Chicago–I had only run in really hilly places before we moved here!

The reasons why runners need to #embracethehill #runchat #running #marathontraining Click To Tweet

So as Sarah of Run Far Girl has said, Embrace the Hill!

Tell me: Do you embrace the hill?

What are some topics that you would like me to cover in future Coaches Corner Posts?

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And now it is time to link up with Rachel, Lora, and Debbie for Running Coaches Corner! I am also linking up with Patty, Erika, and Marcia for Tuesdays on the Run, Nicole, Annmarie, Michelle, and Jen for Wild Workout Wednesday, and Ilka for Food and Fitness Sunday.

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  • Reply CARLA

    I need to read more about this as well but I wonder if it would HELP HELP HELP ME to walk more hills? I think (guessing here. need a professional opinion :-)) I am not activating my glutes enough on my training walks.

    July 13, 2016 at 5:17 am
    • Reply suzlyfe

      Yes, walking hills will be MAJORLY beneficial for you! Get on it!

      July 21, 2016 at 3:17 pm
  • Reply Angela @ Happy Fit Mama

    I am a converted hill hater to hill lover! Training for a ridiculous race – Mt. Washington Road Race, it’s tag line is “only one hill” – made me realize that hills suck doing them but make you so much stronger in the end. Everyone needs to run for the hills!

    July 13, 2016 at 5:22 am
    • Reply suzlyfe

      Oooooo yeah I’ve heard that one is a dooooozy!

      July 21, 2016 at 3:18 pm
  • Reply Lisa @ Running Out Of Wine

    I definitely noticed the benefits when I started incorporating hill repeats into my workouts. And I think my glutes have been a little stronger since I have moved out of the city where it was flat and now I run hills regularly- there is no avoiding them!

    July 13, 2016 at 5:37 am
    • Reply suzlyfe

      Girl, then you are going to be bombproof! (as long as your foot cooperates…)

      July 21, 2016 at 3:16 pm
  • Reply Megan @ Skinny Fitalicious

    I’m weird I actually love the hills and is why I love trail running. Ugh, this is making me sad that I won’t ever be doing that again. 🙁

    July 13, 2016 at 6:17 am
    • Reply suzlyfe

      Maybe after the hip?

      July 21, 2016 at 3:16 pm
  • Reply Rachel

    Love me some hills!

    July 13, 2016 at 6:28 am
  • Reply Anna @ Piper's Run

    I love running hills in a race and have a super hilly half marathon coming up in September. It’s actually scaring me how hilly it is. I train on hills all the time and do hill repeats. I have wicked set of hills near my work and home so I can’t avoid them. I love the energy you get when you nail a hill in training or a race.

    July 13, 2016 at 6:42 am
    • Reply suzlyfe

      You will be fine! Just ride the downhills and use them to get your legs going again!

      July 21, 2016 at 3:14 pm
  • Reply Kimberly G

    Ugh – hills! Such a necessary evil for a runner, but you feel like a total badass once you make it up a huge hill! 🙂

    July 13, 2016 at 6:59 am
    • Reply suzlyfe

      That is soooooo true!

      July 21, 2016 at 3:12 pm
  • Reply Julie @ Running in a Skirt

    Oh hills! When you live in the mountains, “hills” take on a whole new meaning. I know I’ve mentioned this before, but my neighborhood is crazy hilly. I honestly feel like you’d get injured if you ran it everyday. BUT when I was trying to get faster, I ran it once a week and it really worked.
    You are absolutely onto something 🙂

    July 13, 2016 at 7:03 am
    • Reply suzlyfe

      I should make a running mountains post… Or you should!

      July 21, 2016 at 3:11 pm
  • Reply Lauren

    Great tips! I need to run hills more- totally a great glute workout as well!

    July 13, 2016 at 7:05 am
    • Reply suzlyfe

      Bring the workout to you just by going for a run!

      July 21, 2016 at 3:10 pm
  • Reply Emily @ My Healthyish Life

    Even though I have to drive to a bridge to get my hill-fix, I know it’s worth it 🙂

    July 13, 2016 at 7:06 am
  • Reply Deborah @ Confessions of a mother runner

    I would so rather do a hill workout than a speed workout. I do always feel them in my glutes. Thanks for the link up

    July 13, 2016 at 7:09 am
    • Reply suzlyfe

      Omg yes. Hills all day over speed

      July 21, 2016 at 3:09 pm
  • Reply jill conyers

    A few years ago I decided to embrace the hill. Embrace? Maybe not but I don’t dread it as much.

    July 13, 2016 at 7:16 am
    • Reply suzlyfe

      What about a fist bump lol

      July 21, 2016 at 3:09 pm
  • Reply Laura @ This Runner's Recipes

    Oh yes running hills! I love them now and am adding in hill repeats the next couple weeks to work on my form and neuromuscular fitness. CIM has a few rollers in the first 16 miles and I’m hopeful that those activate my glutes for a good marathon!

    July 13, 2016 at 7:27 am
    • Reply suzlyfe

      Luckily, you live in Seattle. You can’t throw a stick without hitting a hill!

      July 21, 2016 at 3:08 pm
  • Reply Wendy@Taking the Long Way Home

    Oh hills. How I loathe thee. But I do agree with you–there are a lot of benefits to running hills. Both up and down.

    July 13, 2016 at 7:39 am
  • Reply Jen @ Pretty Little Grub

    I’ve learned to embrace the hills. They are actually one of my favourite workouts now.

    July 13, 2016 at 8:28 am
    • Reply suzlyfe

      They used to be one of mine! Now they scare me a little bit

      July 21, 2016 at 3:06 pm
  • Reply Ellie

    One good thing about not specifically training for anything right now is experimenting with different workouts. I’ve never done hills before because all my running route have tons of them. However, I want to get faster and with no gym membership for weights, hills are kind of like that.
    I heard on my favorite podcast “I eat hills for breakfast.” But seriously, I can’t avoid them hahaha

    July 13, 2016 at 8:31 am
    • Reply suzlyfe

      I totally agree with you–you should be playing! And you are right–hills are a gym sesh built in.

      July 21, 2016 at 3:06 pm
  • Reply

    Hills terrify me, but I was trying to incorporate them into my runs once a week or so before my foot crapped out on me. Now I’m scared that when my foot does feel better, I’ll re-injure it by running hills again!

    July 13, 2016 at 8:32 am
    • Reply suzlyfe

      Hmmmm. It sounds like you need to work on strengthening your feet first, and also on using your body a bit better (so that you aren’t putting all of the impact into your feet). Really engage the glutes as you go up, also the core, and try not to over stride or under stride. Also, do shorter hills until your body is used to them.

      July 21, 2016 at 3:05 pm
  • Reply Tiffany @ The Chi-Athlete

    I learned a long time ago that I needed to make hills my BFFs. When I lived in Texas, no matter where I lived (Dallas or San Antonio), there was a hill at the beginning and at the end of every single run, and always hills in the middle. I had a hard time training with specificity for the Chicago Marathon because I didn’t have FLAT places to run.:P I look forward to them, I welcome them, I love them now!

    July 13, 2016 at 8:43 am
    • Reply suzlyfe

      Tell me where to find them!

      July 21, 2016 at 3:03 pm
  • Reply Nicole @ Fitful Focus

    Got my first Coach Suz hill workout on tap for tomorrow 🙂

    July 13, 2016 at 9:36 am
    • Reply suzlyfe

      I hope you loooooved it

      July 21, 2016 at 3:01 pm
  • Reply shawna

    Whenever I run at my parents’ house upstate, it’s inevitable that I will run hills the entire time… which ends up being a good off-set to my NYC running (aka FLAT as a pancake 99.9% of the time). While I will gripe about the hills as they’re incessant and difficult upstate, I know they help with my endurance and strength and prepare me to be a stronger runner on flat surfaces. Doesn’t mean I love ’em, but I do ’em!

    July 13, 2016 at 9:36 am
  • Reply Alyssa

    I do embrace walking and running hills! It is definitely a good mental challenge for me. I think that is why I love hiking too. It makes me feel so strong when I finally get to that top!

    July 13, 2016 at 10:39 am
    • Reply suzlyfe

      I hear you there! So good for your mental strength and sense of accomplishment, as well as perspective!

      July 21, 2016 at 3:00 pm
  • Reply Ange // Cowgirl Runs

    I definitely have a love/hate relationship with hills. They’re hard, but I notice SUCH a big difference when I run them consistently.

    July 13, 2016 at 10:44 am
    • Reply suzlyfe

      But also don’t go whole-hog, otherwise you might Jack and Jill that ish lol

      July 21, 2016 at 3:00 pm
  • Reply Suzy

    I really should know this you know, having a kinesiology degree and all but out of the three muscle groups: hams, quads and glutes, which group does uphill running work the most on? I really need glute strength (hip strength) and I run a tonne of hills around here but the problem is that I have to run DOWN them. And I feel like I do more damage than good to my hips on the downhill. Thoughts?

    July 13, 2016 at 11:09 am
    • Reply suzlyfe

      Engage your core and try not to lunge forward (yes, you can cover more ground, but keep your leg turnover high). When you lunge forward, you increase the impact on your joints. So beware of overstriding!

      July 21, 2016 at 2:59 pm
  • Reply Mar @ Mar on the Run

    ah yes, hills 🙂

    July 13, 2016 at 11:17 am
  • Reply Jo @ Living Mint Green

    Is it weird that I kinda love running hills? I mean yeah, they make me gargle my heart but the benefits I’ve received from them are incredible! I’d say I didn’t really become “speedier” until I regularly began training with them! 🙂

    July 13, 2016 at 11:47 am
    • Reply suzlyfe

      I used to love running them. And now I’m a bit scared, lol

      July 21, 2016 at 2:57 pm
  • Reply Kyle Kranz

    Don’t forget about the downhills! I regularly have my athletes do downhill strides and even longer downhill workouts.

    July 13, 2016 at 11:54 am
    • Reply suzlyfe

      I would NEVER forget about downhills! I ran Phoenix, which is very downhill at the beginning, and I wish that I would have been able to get some practice with them in!

      July 21, 2016 at 2:55 pm
  • Reply Ivanna

    I do embrace the hills! Feels like the best part of the run ONCE ITS OVER 🙂

    July 13, 2016 at 11:58 am
  • Reply Running Log Week July 4th

    […] Susie, Debbie and Rachel for The Coaches Corner […]

    July 13, 2016 at 12:21 pm
  • Reply Ilka

    So many benefits to hill training! Pinning and stumbling!

    July 13, 2016 at 12:25 pm
    • Reply suzlyfe

      Thank you so much, Ilka!

      July 21, 2016 at 2:54 pm
  • Reply Michelle

    Hills are my jam! I run hills so much I actually struggle on flats when I race. I have to drive if I want to get some flat work in! Super informative post!

    July 13, 2016 at 12:50 pm
    • Reply suzlyfe

      I must say, running flats can be just as difficult

      July 21, 2016 at 2:53 pm
  • Reply Alaina @ The Simple Peach

    I’ve made more of an effort to incorporate hills, hill repeats and reverse hill repeats into my training this cycle and it is paying off. I can’t wait to see how I fair in San Fran later this month and a downhill race in SLC in Sept. That GIF and “Mount Roosevelt” = hilarious! Great post per usual!

    July 13, 2016 at 1:08 pm
    • Reply suzlyfe

      Good old Mount Roosevelt. I’ve had runners ask me about that the day before the marathon in TERROR

      July 21, 2016 at 2:52 pm
  • Reply Mikki

    Great post. Here in FL we don’t have a lot of hills to run up but I do enjoy finding our little hills to walk up during our evening walks.

    July 13, 2016 at 2:00 pm
  • Reply Annmarie

    You know I love my hills! 😉

    July 13, 2016 at 3:05 pm
    • Reply suzlyfe

      You have no choice 😀

      July 21, 2016 at 2:51 pm
  • Reply Nicole

    I know hills are good for me yet I still struggle! I moved to a house with hills all around it last year and I do think it has helped me embrace them more (I basically have to do tempo runs on hills). at least I know the pain is worth it!

    July 13, 2016 at 3:33 pm
    • Reply suzlyfe

      Haha, yes it is. Like childbirth ;D

      July 21, 2016 at 2:51 pm
  • Reply Kayla @ Blondes Have More Run

    I love the tips on proper form for running hills! I HATE running hills with a passion, and I think it’s because I am so bad at hills. I slow down majorly, which just means that is what I need to work on most. This was the little nudge I needed to start incorporating hill runs into my training! Thank you!

    July 13, 2016 at 4:19 pm
    • Reply suzlyfe

      I would definitely try to work in a few on the regular–it will be so beneficial for you. And you have to do them to learn how to conquer them!

      July 21, 2016 at 2:50 pm
  • Reply Courtney @ Eat Pray Run DC

    Hills = WERK! But they make it happen!

    July 13, 2016 at 4:20 pm
    • Reply suzlyfe

      Hahaha they definitely do

      July 21, 2016 at 2:50 pm
  • Reply masala girl

    ooooh hill running. something i hate hate hate to love! i lived near a huge hill for a few months las year and was finally able to run hills and do repeats. it definitely help my training a ton!! however, when i don’t keep up with it,, i definitely notice a difference. it’s now been a few months since i’ve done them. oh boy! D:
    i also love the point you made on glute activation! i’m actually allll about that and sometimes do it even when i walk! haha. especially on days when i dont do a real workout LOL.

    July 13, 2016 at 5:31 pm
  • Reply Carmy

    I have a love-hate relationship with hills!

    July 13, 2016 at 5:38 pm
  • Reply Janelle @ Run With No Regrets

    I just moved to my own house and my new neighborhood is SO hilly! I need to embrace the hills because they’re everywhere! I need to remember to activate my glutes!

    July 13, 2016 at 5:50 pm
    • Reply suzlyfe

      First of all YAY for new house (because you know I am jealous). And you better BOOTY SQUEEZE ALL THE WAY UP

      July 21, 2016 at 2:48 pm
  • Reply Kimberly Hatting

    My house sits smack-dab in (on?) the middle of a hill, so every run either starts or ends on an incline. I also have a “small” block across the street that gives a runner two great short (and steep) hills on every lap (3 laps = 1 mile BTW). So, I don’t love hills, but I am not afraid of them and kind of like the little challenge(s) they give me

    July 13, 2016 at 6:22 pm
    • Reply suzlyfe

      That is great that you don’t even have the option of being scared of it–plus, you will be ready for that final stretch of tired leg running during races.

      July 21, 2016 at 2:48 pm
  • Reply GiGi Eats


    July 13, 2016 at 7:24 pm
  • Reply Coco

    I prefer some hills to a flat route. My next race has plenty so I need to be doing those hill repeats!

    July 13, 2016 at 8:08 pm
  • Reply Farrah

    Oh em gee it’s finally letting me comment! :O

    I hateeeee running uphill, but will definitely agree with you that it’s super beneficial–both mentally + physically! Great post! <3

    July 13, 2016 at 9:59 pm
    • Reply suzlyfe

      You better agree with me ;D

      July 21, 2016 at 2:46 pm
  • Reply Kristy from Southern In Law

    I have no choice but to run hills if I run outside as our area is seriously hilly, however, they do have so many great benefits!

    July 13, 2016 at 11:07 pm
    • Reply suzlyfe

      Then you are in good shape, lol

      July 21, 2016 at 2:46 pm
  • Reply Christina Bauer

    So there’s this big, 1/3 mile long hill on a main road in my town. I make it a point to run it at least once a week, if not two or three times. I love the challenge, despite knowing that my pace on the incline will be slower than my normal pace. But I’m pretty sure I’m the only one in my running group who embraces the hill!! Everyone else seems to avoid it like the plague which is totally NOT how to train. Most races, I don’t know the elevation of the route, so it’s great help to have a hill built into my training runs 🙂 There are steeper hills leading off from that road, but they’re definitely scarier and more winding – I do these maybe once every other week, just for variety of elevation and location.

    July 13, 2016 at 11:12 pm
    • Reply suzlyfe

      That is GREAT. You will be ready for anything that comes your way in your races!

      July 21, 2016 at 2:45 pm
  • Reply dixya @food, pleasure, and health

    i have a love hate relationship with hills..its tough but i know my glutes are getting a nice work!

    July 13, 2016 at 11:41 pm
    • Reply suzlyfe

      They definitely are!

      July 21, 2016 at 2:44 pm
  • Reply Kimberly at

    I need to embrace the hills! It’s definitely a something that makes you so much stronger, but I hate it! lol

    July 14, 2016 at 7:19 am
    • Reply suzlyfe

      Hahaha but they are so good for you!

      July 21, 2016 at 2:43 pm
  • Reply Sierra Bishop

    Great read.

    July 14, 2016 at 8:47 am
  • Reply Becki @ Fighting for Wellness

    Running (and walking) hills is so important and also the bane of my existence, haha. I love all the points you made here and the mental aspect is one that got me through the Boston Marathon. Because I had trained on hills, I knew I could get through race day.

    July 14, 2016 at 9:07 am
    • Reply suzlyfe

      I will definitley be running #allthehills in prep for the Boston Marathon (when I finally get to run it!) Smart lady!

      July 21, 2016 at 2:41 pm
  • Reply Danielle @ Wild Coast Tales

    I signed up for a marathon clinic and week 6 meant 6 hill repeats on Tuesday! 4 miles of straight hills, I was hurting by the end. But I’ve definitely noticed the benefits you mention above and it also really forces me to use and engage my core, especially on the downhills so I am not pounding down.

    July 14, 2016 at 10:12 am
    • Reply suzlyfe

      Ooooo yeah you were HURTING but it was so good for yoU!

      July 21, 2016 at 2:40 pm
  • Reply Meagan @ My Life as Mrs

    I’ve been trying to work on hills more and it’s tough! Thanks for sharing the form tips. I think something that would help me would be specific foods/snacks to eat and when to eat them before a run. My stomach doesn’t like to run empty but most foods mess me up if I eat before I run.

    July 14, 2016 at 10:39 am
  • Reply Toni @runninglovingliving

    I run hills during training, although in Florida they are harder to come by, but I def see the benefits and even thought they are tough, I love them!

    July 14, 2016 at 11:28 am
    • Reply suzlyfe

      Oh, Floridian Runners. Don’t miss next week, in that case!

      July 21, 2016 at 2:37 pm
  • Reply Aaron

    We constantly stress the importance of running hills when it comes to fitness at our clinics. Great read!

    July 14, 2016 at 12:29 pm
    • Reply suzlyfe

      That is the way to go. Hills are so important for runners to prevent injury!

      July 21, 2016 at 2:36 pm
  • Reply EB @ Running on E

    Love me some hills. It’s actually harder to find a route without hills in Atlanta than anything else. Great post!

    July 14, 2016 at 2:23 pm
    • Reply suzlyfe

      That was like when I was in VA

      July 21, 2016 at 2:36 pm
  • Reply Mary Beth Jackson

    I am one of those flat Florida runners- so finding hills is tough. I have done a couple of halfs that I thought were hilly and wow! I was not ready for that! Nice post 🙂

    July 14, 2016 at 6:41 pm
    • Reply suzlyfe

      Don’t miss my post next week then!

      July 21, 2016 at 2:35 pm
  • Reply Kathryn @ Dancing to Running

    I’m all about embracing hill training, even if the race that I’m preparing for is on a flat course. There’s lots of hills in my area so its difficult to avoid training without running on hills.

    July 14, 2016 at 8:16 pm
  • Reply Hannah

    Running all the hills right now! I’m at 2,000 ft (elevation increase) so far this week *self back pat*

    July 14, 2016 at 9:53 pm
  • Reply Angela

    I have a LOVE-HATE relationship with hills, but I know they make me stronger!!!

    July 14, 2016 at 10:32 pm
    • Reply suzlyfe

      Right there with you!

      July 21, 2016 at 2:34 pm
  • Reply Heather @ FITaspire

    Such great tips!! I have been adding a hilly route to my run weeks even when I don’t have hill repeats in the schedule to improve my running strength.

    July 15, 2016 at 9:47 am
    • Reply suzlyfe

      I wish I had one to add!

      July 21, 2016 at 2:34 pm
  • Reply Emily

    I love and hate hills. It’s so true that it takes the right form to go up them, because if I try the ‘staccato’ run, it’s EXHAUSTING. Thankfully we have about 3 or 4 big hills near our house, and I think I need to incorporate them in, when I start training for a half marathon (Hopefully), more regularly.

    July 15, 2016 at 10:19 am
    • Reply suzlyfe

      I hear you there. I feel like hills would totally rip me right now

      July 21, 2016 at 2:34 pm
  • Reply Ilka

    Great post! Pinning and stumbling for others to get inspired!

    July 17, 2016 at 2:06 pm
    • Reply suzlyfe

      I hope that it helps people learn why they need to get involved!

      July 21, 2016 at 2:33 pm
  • Reply Aaron

    Great post Suzlyfe! You couldn’t say it any better. Hills are good for ALL runners. It doesn’t matter if you are training for a downhill, uphill or sideways race, hills help build you up as a runner.

    One tip I have learned from other runners is that the steepness of the hill should vary based on the type of running you are training for. If you are a sprinter and are trying to build short burst, sprint speed, training on a shorter but steeper hill is appropriate. However, if you are a marathon runner training for mostly distance races, a long-semi steep hill is more appropriate and actually can serve better for your training.

    July 17, 2016 at 7:52 pm
    • Reply suzlyfe

      And you will see that is just what I’m talking about this week!

      July 21, 2016 at 2:32 pm
  • Reply Karen @ Fit in France

    I love running hills and have started building them in weekly to my marathon training plan.

    July 21, 2016 at 3:02 pm
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