Typical conditions (norms, not forecast)
Seasonal context: Winter (Northern Hemisphere). Check the race-week forecast and adjust layers and hydration.. Always check the race-week forecast and adjust pacing, layers, and hydration.
Condition cue (based on monthly averages)
Gear checklist (adapt to conditions)
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Shoes you’ve already tested on long runs.
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Clothing layers you’ve practiced in similar conditions.
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Anti-chafe + blister prevention (small problems become big at 30K).
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A simple hydration plan that matches heat and sweat rate.
Dress-for-the-run rule (quick)
Most runners feel 10–20°F (5–10°C) warmer once running. Use this as a starting point, then adjust for wind, rain, and your pace.
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60°F+ (15°C+): minimal layers; sun protection.
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50–59°F (10–15°C): shorts + tee; optional light gloves.
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40–49°F (4–10°C): long-sleeve; optional gloves/headband.
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30–39°F (-1–4°C): gloves + head/ear coverage for most.
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<30°F (-1°C): add a wind layer; protect fingers/ears.
Heat/cold adjustments (rules of thumb)
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In heat: slow early, fuel earlier, and don’t “fight splits.”
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In cold: warm up longer and protect hands/ears.
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In rain/wind: prioritize friction control and effort-based pacing.
Related links
Back to the athlete guide.
Training guardrails
- Keep easy runs truly easy so workouts stay high quality.
- Progress one variable at a time (volume first, then intensity).
- Use cutback weeks every 3–4 weeks to absorb training.
- If pain changes your gait, scale back and get assessed.
How to use this guide
Treat this page as a decision checklist:
- Confirm the race date and official logistics.
- Choose a realistic training plan length (16–24 weeks is common).
- Practice fueling and pacing in long runs.
- Keep race week simple: tested shoes, tested gels, conservative start.