Set a realistic race date 6 to 8 weeks away
Get proper running shoes
Assess your current fitness level
Run 3 to 4 days per week
Start with run-walk intervals if needed
Increase weekly mileage gradually
Keep most runs easy and comfortable
Include one longer run each week
Add one speed workout each week
Add one tempo run or hill workout each week
Rest or cross-train on non-running days
Warm up before each workout
Cool down after each workout
Strength train 2 times per week
Focus on core, glutes, hips, and calves
Practice race pace during some workouts
Hydrate regularly
Eat balanced meals with enough carbohydrates and protein
Sleep 7 to 9 hours per night
Taper training during race week
Avoid trying new foods or workouts before race day
Practice your race-day routine
Start the race at a controlled pace
Finish strong if you feel good