If you’re serious about running your best (while avoiding the classic training rut trap), you need to opt for a well-rounded running program. That means doing a variety of running workouts of different speeds, distances, and intensities. http://www.runnersblueprint.com/the-7-running-workouts-you-need-to-build-strength-and-endurance/
Staying properly hydrated is one of the keys to comfort and performance while trail running. The benefits can include more energy and endurance and a decrease in recovery time after a long, challenging run.