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Category I is a build up program, follow the workout as best you can and you will be amazed at the progress you will make. PRAIRIE INN HARRIERS RUNNING CLUB. Running hills are an excellent workout. Y ou can do sprinting up and down the hill, skipping, running backwards, etc. Beginning in JULY you are required to run 20 minutes 3’x a week. When running, keep a steady pace for the required time.