This 12-week half marathon training program is designed to help you run/walk to the finish line of your half-marathon (13.1 miles). In run/walking, you alternate intervals of running and walking throughout your race. ... 16-Week Half-Marathon Walk Training Schedule. Advanced Beginner Half Marathon Training Schedule. How Long …Jan 29, 2020 · This 16-week training plan (one of five) from running coach and co-founder of Advent Running James Poole will help you cover the 13.1-mile (21.1km) distance comfortably. It’s designed for beginner runners who are just looking to get around the course, rather than aiming for a particular time. 16-Week Intermediate Half Marathon Training Plan. Features. By Charlotte Thomas. last updated 27 September 2022. If you’re a regular runner who’s completed half marathons before, use this training …Length: 16 weeks / 4 Months. Four months of training allows for a very gradual, controlled increase in your mileage – which minimizes the risk of injury or overtraining issues. Weekly Schedule: 3 mid-week runs, …Jog easy for 2-3 minutes between timed sets. Ease to pace to near half-marathon pace for longer tempo runs. RPE 7/10, HR Zone 3. Tempo runs should all be sandwiched with at least 2-3K of very easy running as a warmup and another 2-3K cool-down well then do 2 sets of timed Tempo Intervals 2-3 minutes recovery between. Details.It seems like streaming platforms are multiplying by the day. While it’s fun to latch onto a new show and get your mind off of things, it’s equally exciting to discover a program y... 16-Week Program for a Marathon Trail Run. Half Marathon Printer-friendly version (PDF) Marathon Printer-friendly version (PDF) You can also use our training calendar as a starting point, then modify it based on your experience and needs. Regardless of the calendar you choose, your weeks should start easy, gradually become harder and then become ... Faster, Varied Paced Long Runs. A 16 week half marathon training plan should encompass this style of long runs. I lowered my half marathon best from 1:10:29 to 1:07:06 using this tactic. Also, lowered my marathon from 2:43:36 to 2:19:35. I have seen many of the athletes I have mentored here seeing similar results. The TCS New York City Marathon happens every year in early November. This popular marathon attracts local, national and international attention as many athletes apply each year to ...Instead focus the first part of your training on a half marathon around the mid-way point, this will allow you to increase miles and still enjoy some speed work for a new goal. ... The full marathon is on my bucket list . i’m on week 12 of training just ran my first 16 miler . After i was done mentally was exhausted now two days later looking ...Many half marathon training plans call for running four to six days a week, but you can do it in just three. ... (FIRST) program, developed by researchers Bill Pierce and Scott Murr for 16 weeks, ... Welcome to Half Marathon 3, or HM3. This is a new program created for Hal Higdon's Half Marathon Training. It was designed to match the popular Marathon 3 program that features 3 days of running a week and 2 days of cross-training. It recognizes the fact that not all runners can handle 4, 5, 6 and especially not 7 days of running a week. It seems like streaming platforms are multiplying by the day. While it’s fun to latch onto a new show and get your mind off of things, it’s equally exciting to discover a program y...Aug 18, 2017 ... A 3 days a week half marathon training program that is 12 weeks in duration. 3 days a week of running along with cross training and yoga.Check out my free 16 week half marathon and marathon training plans. Both include running specific injury prevention workouts! Endurance Coaching How to Run Longer Without Getting Tired. ... You can train for a marathon with only 3 runs per week if you follow this simple marathon training plan. Running 3 times weekly will give you more ...Our 10 Week Half Marathon Training Plan is best suited for runners with some experience looking to improve their half-marathon performance.. It builds up your mileage over 10 weeks and includes one race pace or tempo run per week.. Tempo runs are great for runners with a specific finishing time in mind; they help you to train towards that time.Are you tired of paying high prices at the gas pump? Do you wish there was a way to save money on every gallon of fuel you purchase? Look no further than the Marathon Gas Rewards p...Get tips on how to eat and hydrate for when training for a half marathon as well as just before, during, and after the big race. ... 16 Things to Know Before Running a Half-Marathon. The 9 Best Pre-Workout Drinks of 2024, Tested and Reviewed ... 22 Week Marathon Training Schedule for Beginners.4. In It For The Long Runs. The most key training run of your week will be the Long Run.. These be designed into raising your perseverance.. Each week, respective longitudinal runtimes shall get progressively longer, maxing out at about 11 miles. Your want toward do insert long runs the a nice or slow, relaxed pace.Don’t even think nearly …16-Week Half Marathon Training Plan. As a 16-week plan, this one is divided into four phases (prep, build, peak, and taper) of four weeks each. Four months of training might seem like a lot for one race, but the timeframe is really important if you are working up to your first time running 13.1 miles. A couple extra weeks of training will …Our Ultramarathon Training Plan library is sorted by race distance ( 50k, 50 miles, 100k, 100 miles ), and goals ( Just Finish, Improver, Compete) – so we have training plans to cover every base. Each of our training plans has been developed by a UESCA-certified running coach, and road tested by hundreds of runners.Long distance run at an easy pace: 7 miles (11 km) Cross-training: 30-45 minutes. Speed workout: Warm up and cool down 1 mile (2 km), 4 x 800m at goal half marathon pace with 200m jog. Easy run: 4-5 miles (7-8 km) and 4 x 50m strides. Rest. Easy run to loosen up before race day: 20 minutes and 4 x 75m strides.Much more information is contained in my new book, Hal Higdon’s Half Marathon Training, available from Human ... is the long run, which builds from 4 miles in Week 1 to 12 miles in the climactic Week 11. (After that, you taper a week to arrive at the half marathon well rested.) ... 16.1 km run: 60 min cross: 9: Rest: 4.8 km run: 8.1 km run: 4 ...The 16 week marathon training program includes some base run days with hills. Aim to do at least 6 X 30-seconds or 3 X 1-minute bursts running up hills on your hill training days. Hills will strengthen your legs, improve your running form, and prepare you to tackle inclines on the race course.This 16-week plan will get you across the line. The average marathon time in the UK is something around 4:20 for men and around 5:00 for women. So aiming for a sub 4:00 is a great goal, and with ... Our 16 week half marathon training program is ideal for experienced half marathoners aiming to set a new personal best. Our plans focus on 4 easy runs and three speed work or tempo workouts designed to strengthen leg. In addition, core and cardiovascular muscles needed to do faster pace on fatigued legs. Download our free 16-week plan for intermediate runners training for a half marathon. This plan is aimed at those who can comfortably run between 5 - 10km. pdf.This 8-Week Half Marathon Training Plan for Beginners will help you go from running 5K to a half marathon. The program will build your endurance gradually ...Jun 5, 2022 · Therefore, it is best to do a long walk of at least 10 miles when training to walk for a half marathon. How long does it take to train to walk a half marathon? For most people, it will take anywhere from 8 to 16 weeks to train to safely walk a half marathon. What shoes are good for walking a half marathon? You want shoes that are very cushioned. That’s why we’ve developed this 16-week training plan specifically for intermediate level runners and people whose schedules don’t allow for running five days a week — a variation on our 12-week training plan for beginners, with an additional day off during the week. See moreLength: 16 weeks / 4 Months. Four months of training allows for a very gradual, controlled increase in your mileage – which minimizes the risk of injury or overtraining issues. Weekly Schedule: 3 mid-week runs, …Our Ultramarathon Training Plan library is sorted by race distance ( 50k, 50 miles, 100k, 100 miles ), and goals ( Just Finish, Improver, Compete) – so we have training plans to cover every base. Each of our training plans has been developed by a UESCA-certified running coach, and road tested by hundreds of runners.If you’ve only been doing moderate-intensity, steady-state distance runs before beginning this 4 week half marathon training plan, pick one by the two workouts additionally run it as prescribed ... Beginner 16 Week Middle Marathon Training Plan; 15 Week Beginner Half Marathon Training Plan; 12 Week Half March Training Planned;The 12 Week Half Marathon Training Schedule. With this half marathon training schedule – you’ll be required to run five days per week with a two day off schedule. Each week is designed to build endurance and confidence for new runners. It also accounts for the weekly half marathon long run to be on Saturday or Sunday.Our FREE downloadable 12-week half marathon training plan pdf (printable) COMPANION GUIDE for this 12-week training plan. With this guide, you’ll have all the information you need to start your half-marathon journey and achieve your goal of crossing the finish line. This is me, enjoying that feeling of finishing a half marathon …Best Half Marathon Training Programs (For All Types of Runners) #1 Couch to Half Marathon Plan. #2 Beginner’s First Half Marathon Plan. #3 Sub Two Hour Half Marathon Plan. #4 Run To The Finish Training Plans. #5 Low Heart Rate Training Plan. #6 Walk a Half Marathon Plan.Welcome to Half Marathon 3, or HM3. This is a new program created for Hal Higdon's Half Marathon Training. It was designed to match the popular Marathon 3 program that features 3 days of running a week and 2 days of cross-training. It recognizes the fact that not all runners can handle 4, 5, 6 and especially not 7 days of running a week.Plan Description. The Sub 2-Hour 15 Half Marathon Training Plan is designed for beginner or intermediate runners who want to run inside 2-hours and 15-minutes for the 13.1-mile race. If you are looking at running quicker I would recommend looking at one of my more advanced plans. This plan is aimed at runners who can already run 3-4-milers ...16 Week Half Marathon Training Walking Program. 16-Week Half Marathon Walking Training Schedule: Weeks 1-4: Building the Base - Monday: Rest - Tuesday: 3 miles easy walking - Wednesday: Rest or cross-training - Thursday: 3 miles easy walking - Friday: Rest - Saturday: Cross-training (30 minutes)Many half marathon training plans call for running four to six days a week, but you can do it in just three. ... (FIRST) program, developed by researchers Bill Pierce and Scott Murr for 16 weeks, ...I need a good half 12-16 week training program for the half-marathon. Want to run sub 1:15 and I already have a decent base. LRC 2024 NCAA Indoor Track and Field Championships 2024 NCAA IndoorsA 16 week half marathon training plan should encompass this style of long runs. I lowered my half marathon best from 1:10:29 to 1:07:06 using this tactic. Also, lowered my marathon from 2:43:36 to 2:19:35. I have seen many of the athletes I …Nike Run Club Guided Run: 14 Weeks to Go or RECOVERY RUN: 15:00. Nike Run Club Guided Run: First Speed Run or SPEED RUN: Intervals/5:00 Warm-Up/8 x 1:00 @ 5K Pace Intervals/1:00 Recovery Between Intervals. Nike Run Club Guided Run: Easy Run or RECOVERY RUN: 25:00. Nike Run Club Guided Run: One Hard, Two Easy or SPEED …Jan 16, 2023 · Rest. Threshold workout: Warm up and cool down 1 mile (2 km), 2 x 10 minutes at tempo pace with 90 sec rest. Easy run: 4-5 miles (7-8 km) and 4 x 75m strides. Long run: 12 miles (19 km) Cross training: 45-60 minutes. Speed workout: Warm up and cool down 1-2 miles (2-3 km); 6 x 800m at 5k pace with 200m jog. Jan 9, 2024 · Table of Contents. 12 Steps to a 16 Week Half Marathon Training Schedule for Beginners. #1: Formulate a Running Plan. #2: Schedule Your Runs. #3: Pick a Destination Race. #4: Schedule Rest. #5: Schedule Strength Training/Cross Training/Stretching. #6: Invest in Proper Nutrition. #7: Increase Mileage Intentionally. Oct 29, 2020 ... DeMoor Global Membership Levels are now LIVE, gain access to perks at the link below, including all the "Butter Emojis!This 16 week beginner half marathon training plan includes four runs per week. The weekly mileage starts at approximately 9 miles and peaks around 25 miles. …Jun 25, 2013 · This 16 week half marathon training plan is for beginning runners (ideally those who are running 9-15 miles a week and have completed at least one 5K) who want a moderately paced program. I like this plan because it’s great for busy moms and people without a lot of time to train. It’s not intense, but it should prepare me well. In order to run a sub-two-hour half marathon, you’ll probably need to be hitting the following running milestones: Weekly mileage: 15-30 miles. Recent 10K time: 54:00 or under. Half marathons ...Spring Half Marathon Weekend → When to Start a 14-Week Plan → When to Start a 10-Week Plan. March 16-17 → December 10 → January 7 ... A solid half marathon training plan should have these ...The advanced half marathon training plan is for experienced runners, ready to level up their half marathon abilities and pace. You should be running about five days a week and can run up to 8 miles comfortably for this training. An advanced plan incorporates more variety of tempo runs, interval workouts, hill repeats, and cross-training days in ...3 Training Plans to Run/Walk a Half Marathon 1. Beginner Training Plan Best for: New Runners or Racers. 16 weeks; Starts with running 5 to 10 seconds and walking …8 week half marathon training plan for elite level runners looking to run around 55-60miles/week and with good experience of interval training and hill training. ... Elite Half Marathon Training Plan: Phase 1 (Conditioning Phase) Day: Week 1: Week 2: Week 3: Week 4: Mon: 40-50 mins easy: ... Hills 8 x 1:45-2:00, or, 16 x 45-60secs: 70-80mins ...If you are interested in starting a career as a Certified Nursing Assistant (CNA), you may have come across the term “2 week CNA programs.” These accelerated programs offer a quick...Trail Half Marathon (20K) | HR | 16 weeks - Time Based. Author. Kari Stuart. All plans by this Coach. Length. 16 Weeks. Plan Description. ... Training Plan Sample Week. Stats. Average Weekly Breakdown. Workouts Weekly Average Longest Workout; Run x 3 02:45:00: 02:20:00: Day Off x 1 ...Aug 3, 2022 ... Generally, a 12- to 16-week half-marathon training schedule is suitable for beginners, Stonehouse and Baptista say. But beginners should ...If you’ve only been doing moderate-intensity, steady-state distance runs before beginning this 4 week half marathon training plan, pick one by the two workouts additionally run it as prescribed ... Beginner 16 Week Middle Marathon Training Plan; 15 Week Beginner Half Marathon Training Plan; 12 Week Half March Training Planned;If you’re a runner with a love for rock and roll music, the Rock and Roll Marathon Las Vegas is the perfect event for you. This annual race takes place on the famous Las Vegas Stri... 16 Week Half Marathon Training Plan. Who Is It For?: Running novices who don’t have much experience running distances, but can run three times per week. If you’re looking for a bulletproof plan to get you through your first half-marathon, then this is it! How Long?: 16 weeks // 4 months. Description: Jog easy for 2-3 minutes between timed sets. Ease to pace to near half-marathon pace for longer tempo runs. RPE 7/10, HR Zone 3. Tempo runs should all be sandwiched with at least 2-3K of very easy running as a warmup and another 2-3K cool-down well then do 2 sets of timed Tempo Intervals 2-3 minutes recovery between. Details.Nike Run Club Guided Run: Easy Run or RECOVERY RUN: 25:00. Nike Run Club Guided Run: One Hard, Two Easy or SPEED RUN: Fartlek/5:00 Warm-Up/21:00 Fartlek: Alternate between 1:00 Hard Running and 2:00 Easy Running for 21:00. Nike Run Club Guided Run: 5K Run or LONG RUN: 5K/3.1-Mile Run.20 Minute Zone 2 Run. 00:20:00 20 TSS Structured Workout. Details. 35 Minute Zone 2 Run. 00:35:00 36 TSS Structured Workout. A three step ramp to gradually increase the heart rate to zone 2 intensity. The main block of the session consists of 30 minute continous zone 2 effort with 10 minutes at 85% tHR, 10 minutes at 89% tHR and 10 minutes at ...A 16 week half marathon training plan. This plan is perfect for the advanced runner looking to better their personal best. The plan is based on 3-4 runs per week with suggestions for two strength and conditioning sessions. Runs start at thirty minutes in duration and grow gradually to runs of three hours in duration.This beginner-friendly 16 week half marathon training program focuses on three key workouts per week: tempo running, interval training and long running. According to …16 Week Half Marathon Training Walking Program. 16-Week Half Marathon Walking Training Schedule: Weeks 1-4: Building the Base - Monday: Rest - Tuesday: 3 miles easy walking - Wednesday: Rest or cross-training - Thursday: 3 miles easy walking - Friday: Rest - Saturday: Cross-training (30 minutes)Marathon training programmes usually last from 12 to 18 weeks, with numerous long runs scattered throughout. In contrast, our half marathon training programme takes only eight weeks, and it will get you to the finish line as well as ensure that you make it to the starting line healthy and ready to do your best. RELATED: …Aim to run the first 5-10km either at your goal race pace or a few seconds slower. If you are not worried about time, work at the speed of chat. Most people who hit a wall in the marathon will ...Oct 29, 2020 ... DeMoor Global Membership Levels are now LIVE, gain access to perks at the link below, including all the "Butter Emojis!Half marathon training can take anywhere from 12-16 weeks, give or take a few depending on your running experience and how intensely you plan to train. If you are a beginner runner, it is best to start off with a basic 12-week half marathon training plan that gradually builds up your mileage each week.Target times: from 1:45 to 1:59 (race pace: sub-9:09 per mile). You should be capable of either a sub-50 10K, a sub-90 10-miler or a sub-4:30 marathon. Training will be five days a week, with an ...Your meal plan for half marathon training begins when you start your training routine, not the week before the race. During shorter runs that take 30 to 40 minutes, a balanced diet is usually a good plan, according to Colorado State University (CSU). But for those long runs of two hours or longer, increase your carbs to as much as …English has become the global language of communication, and it has become essential for people to have a good grasp of it. Whether you need to use it for work or personal reasons,...10K races are run all over the United States. Visit HowStuffWorks to learn about the best 10K races today. Advertisement 10K races require endurance and dedication but are far less...Also, there’s no need to worry about not hitting that 21.1 before the half marathon: “If you can run 16 kilometres, you can run 21 on race day,” Coogan says. To help you get started, check out our Beginner Half Marathon training plan (10 weeks, 20–40 kilometres per week).Get tips on how to eat and hydrate for when training for a half marathon as well as just before, during, and after the big race. ... 16 Things to Know Before Running a Half-Marathon. The 9 Best Pre-Workout Drinks of 2024, Tested and Reviewed ... 22 Week Marathon Training Schedule for Beginners.Trail Half Marathon (20K) | HR | 16 weeks - Time Based. Author. Kari Stuart. All plans by this Coach. Length. 16 Weeks. Plan Description. ... Training Plan Sample Week. Stats. Average Weekly Breakdown. Workouts Weekly Average Longest Workout; Run x 3 02:45:00: 02:20:00: Day Off x 1 ...As a rough guideline, most sub-3hr marathoners aim for a 1hr 25min half marathon, but don’t despair if you don’t hit that mark – remember you’re tackling this half marathon in the middle of an intense marathon training plan, rather than coming in completely fresh. Monday. Drills: sets 2, reps 20m. Run 5km steady pace.Week One (34M) Mon 4M (or approx 35 mins if training by time rather than distance) easy. Tue 4M (33 mins) easy with a few gentle strides. Wed 5M (40 mins) slow. Thu 4M (29 mins 20 secs) marathon ...Jan 29, 2020 · This 16-week training plan (one of five) from running coach and co-founder of Advent Running James Poole will help you cover the 13.1-mile (21.1km) distance comfortably. It’s designed for beginner runners who are just looking to get around the course, rather than aiming for a particular time. In order to run a sub-two-hour half marathon, you’ll probably need to be hitting the following running milestones: Weekly mileage: 15-30 miles. Recent 10K time: 54:00 or under. Half marathons ...However, if you walk a half marathon without training, you still risk injury. ... For most people, it will take anywhere from 8 to 16 weeks to train to safely walk a half marathon. ... Here is your 10-week half marathon plan. This plan is for walkers who can comfortably walk for 30 minutes.Week One (34M) Mon 4M (or approx 35 mins if training by time rather than distance) easy. Tue 4M (33 mins) easy with a few gentle strides. Wed 5M (40 mins) slow. Thu 4M (29 mins 20 secs) marathon ...Get tips on how to eat and hydrate for when training for a half marathon as well as just before, during, and after the big race. ... 16 Things to Know Before Running a Half-Marathon. The 9 Best Pre-Workout Drinks of 2024, Tested and Reviewed ... 22 Week Marathon Training Schedule for Beginners.This beginner-friendly 16 week half marathon training program focuses on three key workouts per week: tempo running, interval training and long running. According to …13 min/mi—30 sec run/30 sec walk. 14 min/mi—30 sec run/30 sec walk. 15 min/mi—15 sec run/30 sec walk. 16 min/mi—10 sec run/30 sec walk. 8. Walkers use the walk-shuffle ratio that works for you to avoid huffing and puffing. 9. It is fine to do cross training on Monday, Wednesday and Friday if you wish.
Jan 10, 2024 ... A typical training block for a marathon lasts around 16 weeks. Because the half-marathon is a more accessible distance, you can trim this down .... Transcendental meditation near me
The six-week half-marathon training plan consists of four running days per week: two long runs, one speed work session, one rest day, and two cross-training days. Each week, you’ll gradually increase your mileage, leading up to a long, slow run on the weekend. These longer runs are essential for building stamina and getting you race-ready.Beginner half marathon training plan. Aimed at getting you round your first half marathon, this 12-week training plan builds you up to running 20.1 miles per …Jog easy for 2-3 minutes between timed sets. Ease to pace to near half-marathon pace for longer tempo runs. RPE 7/10, HR Zone 3. Tempo runs should all be sandwiched with at least 2-3K of very easy running as a warmup and another 2-3K cool-down well then do 2 sets of timed Tempo Intervals 2-3 minutes recovery between. Details.Before you start following the plan, it is recommended that you have already run at least one-half marathon. The training plan includes 7 weeks of training with 5 training sessions per week. For better clarity, it is divided into two parts: 1-5 – Specific – intensive and specific workouts. 6-7 – Taper – lower-volume training before the ...Summertime means movie marathons, and there’s no better marathon than Discovery Channel’s annual Shark Week. Shark Week is a time for learning and celebration. “Sharkwater” is a po...Many half marathon training plans call for running four to six days a week, but you can do it in just three. ... (FIRST) program, developed by researchers Bill Pierce and Scott Murr for 16 weeks, ...3 Training Plans to Run/Walk a Half Marathon 1. Beginner Training Plan Best for: New Runners or Racers. 16 weeks; Starts with running 5 to 10 seconds and walking …Download our free 16-week plan for intermediate runners training for a half marathon. This plan is aimed at those who can comfortably run between 5 - 10km. pdf.Aug 27, 2023 · Tuesday — 5 miles. Thursday — 5 miles. Saturday — 7 miles. Sunday — 2-3 miles. 👉 This isn’t a typical issue of our newsletter, but I wanted to share with you the full version of the training plan we’re using to train for the Richmond Half Marathon this fall, in case you’d like to download a copy and adapt it for your schedule. 16-Week Half Marathon Training Plan. As a 16-week plan, this one is divided into four phases (prep, build, peak, and taper) of four weeks each. Four months of training might seem like a lot for one race, but the timeframe is really important if you are working up to your first time running 13.1 miles. A couple extra weeks of training will …In order to run a sub-two-hour half marathon, you’ll probably need to be hitting the following running milestones: Weekly mileage: 15-30 miles. Recent 10K time: 54:00 or under. Half marathons ...16 Week Half Marathon Training Walking Program. 16-Week Half Marathon Walking Training Schedule: Weeks 1-4: Building the Base - Monday: Rest - Tuesday: 3 miles easy walking - Wednesday: Rest or cross-training - Thursday: 3 miles easy walking - Friday: Rest - Saturday: Cross-training (30 minutes)Dec 8, 2023 · Spring Half Marathon Weekend → When to Start a 14-Week Plan → When to Start a 10-Week Plan. March 16-17 → December 10 → January 7 ... “Strength training is important for half marathon ... Week One (34M) Mon 4M (or approx 35 mins if training by time rather than distance) easy. Tue 4M (33 mins) easy with a few gentle strides. Wed 5M (40 mins) slow. Thu 4M (29 mins 20 secs) marathon ...If you’re a runner with a love for rock and roll music, the Rock and Roll Marathon Las Vegas is the perfect event for you. This annual race takes place on the famous Las Vegas Stri...Our Ultramarathon Training Plan library is sorted by race distance ( 50k, 50 miles, 100k, 100 miles ), and goals ( Just Finish, Improver, Compete) – so we have training plans to cover every base. Each of our training plans has been developed by a UESCA-certified running coach, and road tested by hundreds of runners.Jan 9, 2024 · Table of Contents. 12 Steps to a 16 Week Half Marathon Training Schedule for Beginners. #1: Formulate a Running Plan. #2: Schedule Your Runs. #3: Pick a Destination Race. #4: Schedule Rest. #5: Schedule Strength Training/Cross Training/Stretching. #6: Invest in Proper Nutrition. #7: Increase Mileage Intentionally. .
Popular Topics
- How to get a pilots licenseBest job search sites
- 9anjmeTwo fingers tequila
- How much does it cost to pump a septic systemWhere to buy fresh turkey
- Peabody library weddingR watches
- How much is it for golden corral buffetNude house cleaners
- Yinling beerDesigning clothes
- Donate car to veteransHow to remove trojan virus