Increase weekly distance by 10% to avoid injury. Aim for 30-50 km/week for Half/Full Marathon, 15-25 km for 10 km, and 10-15 km for 5 km, peaking 2-3 weeks before race day.

 Practice on uneven, muddy paths to mimic Rongai’s terrain. Include hills (up to 500m elevation gain) 1-2 times weekly.

 Add squats, lunges, and planks (3x/week) to handle technical descents and climbs

 Train at 1,500m+ if possible, or use altitude masks. Spend a few days in Moshi pre-race to adjust.

 Practice with water and electrolyte drinks during long runs. Test bananas or local energy bars—aid stations will have them every 5 km.

Train in light rain with trail shoes and a waterproof jacket. Expect 15-25°C and slippery conditions.

 Take 1-2 rest days weekly. Use foam rolling or stretching post-run to stay loose.

 Do a full dress rehearsal 2 weeks out—wear your gear, start early, and run your target distance.

Visualize the forest trails and festival finish. Join local running groups for motivation.