ANSWERS: 2
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When I ran cross country, my teammates ran our entire course and sometimes go to other meet areas and run. I would run hills. Over and over. There were two at the park we ran called cardiac and coronary.One was a very long moderate grade and the other was very steep but short. I got used to them so during a meet they were like runnin the flat.
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squats, lunges, and running up stairs. You'll notice a difference in just a couple of weeks. Only do them every other day.
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