5 WEEKS TO 5K
TO HELP YOU HIT YOUR
LEVEL 10
1
GETTING STARTED
WHAT YOU NEED
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Running shoes
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Comfortable athletic clothes
A watch
SETTING EXPECTATIONS ENABLES SUCCESS
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Your first few runs may be challenging – and this is good!
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You will likely be sore – congratulations for taking your body
to new places!
Be sure to stretch, warm up and cool down to minimize soreness
and reduce risk of injury
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KEEP IT SIMPLE Equipment is no excuse
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GETTING STARTED
A PROPER WARM-UP FOR EVERY RUN
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Can enhance the quality of each run
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May reduce the risk of injury
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Can increase your level of enjoyment by reducing minor aches, soreness, and tightness
STRETCH BEFORE AND AFTER EACH RUN
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Dynamic stretching / mobilisation is essential prior to a run to help increase blood flow to
muscles
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Static stretching after a run, once muscles are already loose, can help increase flexibility
over time
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NUTRITIONAL CONCEPTS
A SOLID, NUTRITIONAL FOUNDATION
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Proper, balanced nutrition is important for everyone but particularly for active people
Fresh fruits and vegetables should make up the foundation of your diet
Herbalife24 Formula 1 Sport or Formula 1 Healthy Meal are both a great way to help achieve balanced,
healthy daily nutrition
EATING TO FUEL YOUR RUNS
Try to eat a balance of complex carbohydrates, with a moderate amount of lean proteins and healthy fats, 2 to 3
hours before a workout.
HYDRATION
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Proper hydration is important for general health and even more important for active people
Drink to thirst throughout the day and remember that as activity levels increase, fluid needs will increase as
well, due to the rise in fluid loss through respiration and sweating
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TRAINING CONCEPTS
FOCUS ON TECHNIQUE
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Keep a slight forward lean
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Foot strike with ball of your foot
Medium stride length – do not over stride
Keep you shoulders, face and hands relaxed
Keep an engaged, but not tight core
Keep your arms bent slightly, but not tight
STAYING MOTIVATED
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Log your runs in the 5K booklet or keep a journal
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Train with a group whenever possible
Keep your expectations reasonable and acknowledge progress
Stay consistent and dedicated
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RECOMMENDED
PRODUCTS
HYDRATE
Shorter, low-intensity runs do not require large amounts of carbohydrate. Sip Hydrate to help
replace fluid loss without excess calories.
FORMULA 1 SPORT AND FORMULA 1
HEALTHY MEAL
Herbalife24 Formula 1 Sport and Formula 1 Healthy Meal can provide balanced, healthy
nutrition. This is perfect to consume 2 to 3 hours before a workout to top off energy stores.
REBUILD STRENGTH
Great for helping to rebuild after shorter, lower-intensity runs when high amounts of
carbohydrates are not burned.
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WEEK 1
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WEEK 1
NUTRITIONAL TOPICS
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Proper nutrition is key to complementing any training plan
Training and exercise can only do so much, nutrition helps
big transformation happens
FOCUS ON EATING
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A variety of colourful fruits and vegetables
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Lean sources of protein
Complex carbohydrates like whole grains and yams with their skin
Healthy fats high in Omega-3 fatty acids from cold-water fish, flax and various types of seeds and nuts
AVOID EATING
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Sugary foods like soft drinks and sweets
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Fatty meats in excess
Foods containing highly processed and artificial ingredients
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WEEK 1
NUTRITIONAL TOPICS
UNDERSTANDING FAT BURNING
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Most people that workout have the goal of burning body fat
Though more total calories may be burned during an intense workout, more calories from fat are burned during
lower-intensity workouts
UNDERSTANDING FUELLING
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Carbohydrates and fats are essential for human health, and both fuel
physical activity
Lower intensity workouts are fuelled primarily by fat, whereas higher intensity activities, such as racing a 5K, are
fuelled by carbohydrates
A healthy, balanced diet contains both healthy fats and adequate,
healthy carbohydrates
Strive to consume fats with higher levels of Omega-3 fatty acids
and fewer Omega-6
HEALTHY FAT SOURCES
Almonds, hazelnuts, cashews, cold-water fish and flax
COMPLEX CARBOHYDRATE SOURCES
Barley, quinoa, yams with skin, fruits and vegetables
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WEEK 1
KEY TRAINING CONCEPTS
START SLOW
This is a five-week program, not a program for one week or one day. Trust the training over the WHOLE five
weeks and be patient.
BUILD A BASE
Even the best athletes in the world start their training by building an aerobic base – allow time for your body
to adapt.
ACHIEVE SUSTAINABLE FITNESS
We’ve all experienced or witnessed someone take on an overly aggressive training plan only to quit. Our
goal is to build sustainable, smart fitness day after day, week after week.
Initially, training at a lower intensity will not only help you achieve sustainable fitness, but it will train your
body to become more efficient at burning fat, making you a more efficient runner.
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RECOMMENDED
PRODUCTS
HERBALIFE24 HYDRATE
Shorter, low-intensity runs do not require large amounts of carbohydrate. Sip Hydrate to
help replace fluid loss without excess calories.
FORMULA 1 HEALTHY MEAL
AND HERBALIFE24 FORMULA 1 SPORT
Formula 1 Healthy Meal and Herbalife24 Formula 1 Sport provide balanced, healthy
nutrition. This is perfect to consume 2 to 3 hours before a workout to top off
energy stores.
HERBALIFE24 REBUILD STRENGTH
Great for helping to rebuild after shorter, lower-intensity runs when high amounts of
carbohydrates are not burned.
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WEEK 2
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WEEK 2
NUTRITIONAL TOPICS
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As training increases, your hydration needs will increase due to more fluid being lost through sweat
Consume 6-8 glasses of water per day for healthy hydration, and drink additional fluid while
working out based on your level of thirst
STAYING HYDRATED
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Consume 6-8 glasses of water for basic hydration. On days that you workout, sip additional water or Herblalife24
Hydrate through the day based on level of thirst
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Daily fluid needs are also met by eating fresh fruits and vegetables
SWEAT AND ELECTROLYTES
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75% of the energy created during exercise is turned into heat – sweating helps rid this extra heat
It’s essential to replace electrolytes lost in sweat for proper metabolic function
Hydrate can help replace electrolytes such as calcium and magnesium and vitamins such as Bs and C
WATER FACTS
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60% of your body weight comes from water
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The average person needs about 2.5 litres of water per day to survive
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HYDRATING DURING
AND AFTER EXERCISE
THE RISK OF DEHYDRATION
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Training runs for a 5K are relatively short, and the risk of dehydration is very low
The risk of dehydration during a 5K race is also low
Lightly sip a drink during training or racing, and focus mostly on post-workout rehydration
POST-WORKOUT HYDRATION
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Depleted fluid levels after a workout can affect your next workout
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A recovery drink like Herbalife24 Rebuild will help rehydrate after exercise, as well as help recovery
You can also sip on Herbalife24 Hydrate through the day after exercise to help replace fluid and electrolytes
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WEEK 2
KEY TRAINING CONCEPTS
STRENGTHENING YOUR FOUNDATION
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Week 2 builds on the foundation laid in Week 1
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Runs will begin to increase in length, though intensity is kept
very moderate
For participants starting with run-walks, walk times will begin to decrease
and runs will increase
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Key concept: Keeping a moderate pace while running will not only help achieve
sustainable fitness, it will train your body to use fat as a fuel source more effectively.
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RECOMMENDED
PRODUCTS
HERBALIFE24 HYDRATE
Shorter, low-intensity runs do not require large amounts of carbohydrate. Sip Hydrate to help
replace fluid loss without excess calories.
HERBALIFE24 REBUILD STRENGTH
Great for helping to rebuild muscle after shorter, lower-intensity runs when high amounts of
carbohydrates are not burned.
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WEEK 3
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WEEK 3
NUTRITIONAL TOPICS
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Both carbohydrate and protein play a key role in recovery
Timing of recovery nutrition is key to maximizing muscle repair
Skipping post-workout recovery is not a way to increase fat loss / weight loss
PROTEIN
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While working out, muscles experience damage and breakdown
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Protein helps repair and rebuild damaged muscle
Athletes have higher protein needs than the average person
AMINO ACIDS
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Amino acids are individual units that make up proteins
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Essential amino acids must be consumed through our diet for proper body function
Herbalife24 Rebuild Strength and Rebuild Endurance contain essential amino acids
Target about 1-2 g of protein per kg of body weight per day – that’s 75-150 g of protein for a 150 lb person per
day.
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WEEK 3
NUTRITIONAL TOPICS
POST-WORKOUT RECOVERY
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Full recovery requires both carbohydrate and protein
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Protein helps rebuild muscle
Carbohydrate helps replenish glycogen, one of your body’s fuel sources depleted during exercise
Herbalife24 Rebuild Strength and Rebuild Endurance contain a combination of protein and carbohydrate for
enhanced recovery
EXAMPLES OF RECOVERY FOODS
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Herbalife24 Rebuild Strength
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Herbalife24 Rebuild Endurance
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Yogurt with fruit
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A chicken burrito with rice and beans
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A shake with milk and fruit
THE METABOLIC WINDOW Your body is primed to absorb nutrients immediately after a workout, so it’s best
to consume recovery nutrition as soon as possible after you finish your workout – ideally within 30 minutes
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WEEK 3
KEY TRAINING CONCEPTS
INCREASED RUN LENGTH
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Running a 5K requires you to be able to cover 3.1 miles on your feet
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Runs will gradually increase in length to build you up to this distance
INTERVAL TRAINING: BODY AND MIND
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Runners doing the advanced plans start to see intervals in Week 3
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This trains the body to sustain higher workloads for longer
Interval training also helps train the mind to deal with higher intensity effort
Now is the time to run hard when prescribed, and rest when prescribed
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RECOMMENDED
PRODUCTS
HERBALIFE24 PROLONG
Higher intensity, longer runs require carbohydrate as a fuel source. Prolong can help
fuel these runs.
HERBALIFE24 REBUILD ENDURANCE
With a higher percentage of carbohydrate to protein, Rebuild Endurance is great for
refuelling after higher intensity runs.
HERBALIFE24 REBUILD STRENGTH
If in doubt, choose Rebuild Strength after lower to mid intensity runs.
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WEEK 4
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WEEK 4
OVERVIEW TOPICS
KEY NUTRITIONAL TOPICS
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Carbohydrates are important for fueling higher intensity efforts
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Carbohydrate consumption during a workout improves performance
Low-intensity training teaches the body to better burn fat
KEY TRAINING CONCEPTS
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Week 4 is considered your “peak” week, when race preparation-specific runs occur
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Training will increase in intensity in Week 4
Proper fuelling is necessary to maximise higher intensity runs
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WEEK 4
NUTRITIONAL TOPICS
FATS VS. CARBOHYDRATES AS FUEL
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Low-intensity exercise can be fueled 90% by fat
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High-intensity exercise can be fuelled almost entirely by carbohydrate
The body switches back and forth between these fuel sources as necessary
TRAIN YOUR BODY TO BURN FAT
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You can actually train your body to burn more fat during exercise
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Increasing fat burning can make an athlete more efficient and better able
to perform as physical demands increase
You can teach the body to burn more fat during low-intensity
aerobic exercise
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Trained endurance athletes can burn up to 50% more calories from fat.
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WEEK 4
NUTRITIONAL TOPICS
CARBOHYDRATES AND PERFORMANCE
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Science has shown us that carbohydrates help improve performance
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Carbohydrates help spare the body’s internal fuel source, called glycogen
Consuming carbohydrate is particularly important for exercise lasting longer than 45 minutes
CARBOHYDRATES AND RECOVERY
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Carbohydrate is not only important for performance
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Restoring muscle and liver glycogen is essential for recovery
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Carbs help restore glycogen, shortening the amount of time for the body
to fully recover
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WEEK 4
KEY TRAINING CONCEPTS
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Intervals in Week 4 will help train the threshold effort you can sustain for a period of at least 10 minutes
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As training intensity increases, overall training volume will reduce
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It’s important to decrease volume to ensure the program’s most difficult, and arguably most important,
sessions are completed with high-quality effort
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Following the program up to this point will ensure that you are able to get the most out of these key
preparation runs for the race
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RECOMMENDED
PRODUCTS
HERBALIFE24 PROLONG
Higher intensity, longer runs require carbohydrate as a fuel source. Prolong can help
fuel these runs.
HERBALIFE24 REBUILD ENDURANCE
With a higher percentage of carbohydrate to protein, Rebuild Endurance is great for
refuelling after higher intensity runs.
HERBALIFE24 REBUILD STRENGTH
If in doubt, choose Rebuild Strength after lower to mid intensity runs.
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WEEK 5
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WEEK 5
OVERVIEW TOPICS
KEY NUTRITIONAL TOPICS
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Do not alter your nutrition dramatically the week before the race – keep
it simple
Avoid excessively salty and fatty foods, as well as alcohol
Be sure to eat something light for breakfast in the morning before the race
KEY TRAINING TOPICS
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Rest is the most important thing you can do during Week 5
Trust the program and show up on race day with confidence
Be sure to include a warm-up similar to any training day before the race
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FUELLING THE WEEK
BEFORE YOUR 5K RUN
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Putting quality fuel in the tank the week before your race
is important
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Eat the same healthy foods you would typically, do not try
to do too much by changing your diet
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Carb loading is not essential for a 5K run, so avoid a big
carb-binge before your race
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Eating normal, or slightly elevated, amounts of healthy carbohydrates
is a good idea to keep fuel stores topped off
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REST AND RECOVER
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Week 5 is not the time to “squeeze in”
training
RACE MORNING
Nutrition
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The best thing to do is rest and show up to
the start fresh
• Eat a light, balanced breakfast to help top off
the tank 2 to 3 hours before the start
• Sip on Herbalife24 Hydrate or Prolong while
warming up
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A few, very short and hard but controlled
efforts will help fine tune your body for racing
Warm-up
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• A mild, dynamic warm-up will help prepare
your body for the demands of racing
Do not over do it – the work
is done!
Nutrition during your 5K run is not critical, though a few sips of Prolong or Hydrate during the race
may be beneficial.
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RECOMMENDED
PRODUCTS
FORMULA 1 HEALTHY MEAL
AND HERBALIFE24 FORMULA 1 SPORT
Be sure to eat a healthy meal 2 to 3 hours before your race. Formula 1 shakes are perfect
for this.
PROLONG
Sipping a small amount of Prolong will help provide your body with the fuel it needs to race
hard.
REBUILD ENDURANCE
After your 5K run is complete, drink a serving of Rebuild Endurance within 30 minutes of
crossing the line to help refuel.
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HAVE FUN
AND GOOD LUCK!
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