Run intervals at faster-than-race pace
Add tempo runs at comfortably hard effort
Increase weekly mileage gradually
Include hill sprints and hill repeats
Strength train legs, hips, and core
Improve running form and posture
Increase cadence slightly
Warm up properly before hard runs
Do strides after easy runs
Prioritize recovery and rest days
Sleep enough each night
Maintain a healthy body weight
Stay consistent with training
Practice race-specific workouts
Fuel and hydrate properly
Cross-train to build fitness
Work on ankle and hip mobility
Use progressive overload in training
Avoid overtraining and excessive fatigue
Track workouts and monitor progress