DO A FOUR-MILE RUN WITH AT LEAST ONE HILL: Call your buddies and tell 'em to do this training program with you! Working out with a friend always makes it more fun, and makes you more likely to stick with the program, too. Note that, even though running uphill feels harder than running down, going down hills causes the most muscle soreness and can stress your knees. Be sure to walk or jog lightly down the hill today. When you get back from your workout,
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