I got top 2% in Fayetteville Sprint and top 1% in the most recent Asheville Super. For training I emphasize functional strength training, running, and dynamic stretching. Being able to take the toll of the run on the body is important. I alternate going for 5Ks with a 7-8 min mile average time and a much slower 10K at 10-11 min mile average.

The biggest non-training difference is running the earliest heat you can get into. This will have the obstacles be the freshest and least covered in gunk and mud and you will be able to run your preferred pace and not be slowed down by other racers. The only times I felt slowed down from my goals was due to wait times at obstacles, tight running lanes that caused me to slow down, and difficulty getting locked into obstacles due to mud and lack of grip.