For example, if your race is 50 miles (80 km), be able to run 25 miles (40 km) one day and another 25 miles (40 km) the next, or 35 miles (56 km) one day and 15 miles (24 km) the next, 2 months before your race. Once you can do this, practice it this way for 3 weeks per month until race day, doing a shorter distance one week per month and the week right before race day.

Once a week or bi-weekly, run for 1⁄2 mile (0. 80 km) up a gradual hill at 90% of your maximum effort, recover in your run back down the hill, and repeat this until you have run for 1 hour.

There are different ways to do speed intervals. One is to do a 40-second sprint with 1-2 minutes of easy running in between, working up to longer intervals gradually. Another is to run at 90% for 1 full minute, with 3 minutes of walking or jogging in between. Do speed training sessions for about an hour, once per week or bi-weekly. If you do them bi-weekly, you can alternate them with the days that you do hill workouts.

Doing this will give your body some time to recover between long or hard runs so you do not get injured.

You’ll want to start out experimenting with energy gels during your training runs. These are fast-acting high carb gels that are easy to digest. Gradually work in other solids like energy bars, bananas, and nuts. Stay hydrated. The best rule of thumb is to drink before you are thirsty during long runs.

Some things to include in your bag may be: blister bandages, a mix of fuel (energy gels/bars/chews), electrolyte drink and water, first aid kit, tissues, a map, mobile phone, sunglasses, a lightweight waterproof layer, lightweight gloves, a cap or hat, a head flashlight (if running at night), sunscreen, and a plastic bag for waste, wet clothes or tissues. You may also want to bring a lubricant for your feet to help prevent chafing during the race.

Stick to less than the pace that you developed during training, or about 50-65% maximum effort, to be sure that you’re not overdoing it at the start of the race.

Stay hydrated and consume calories as frequently and in the same amount that you did during training.

Another technique is to try looking in the near distance to an object and focus on running just to that object. After you pass that object, choose a new one and focus on running to that. This will help keep your mind off the finish and how much total distance you have left to go.