Confirm the race date, location, elevation profile, cutoff times, and weather expectations
Build a training plan that lasts 12 to 20 weeks
Run 3 to 5 days per week
Include one long run each week
Include one tempo or threshold workout each week
Include one easy recovery run after harder sessions
Add hill training to prepare for climbing and descending
Practice running on uneven, rocky, or trail surfaces if the course is technical
Increase weekly mileage gradually
Keep most runs at an easy pace
Schedule a cutback week every 3 to 4 weeks
Do a few race-pace efforts during long runs
Train in conditions similar to race day when possible
Practice hydration and fueling during long runs
Test race-day breakfast and snacks in training
Carry or use the gear you plan to race with
Break in shoes before race day
Choose shoes with enough grip and stability for the course
Strength train 2 times per week
Focus on glutes, quads, hamstrings, calves, core, and hips
Include mobility work and stretching
Prioritize sleep and recovery
Monitor soreness, fatigue, and injury warning signs
Taper for 1 to 2 weeks before the race
Prepare layered clothing for changing weather
Plan transportation, parking, bib pickup, and race logistics
Set a realistic pace strategy
Start conservatively and avoid going out too fast
Practice mental strategies for tough sections
Review the course map and elevation changes
Pack nutrition, hydration, safety items, and post-race clothing
Eat familiar foods before the race
Arrive early on race day
Warm up before the start
Stay flexible and adjust for weather or course conditions