Challenge yourself to do more than you can, increase your distance by 10% each day, push yourself to run a little faster each day. You must train in the distance you want to compete, 5 or 6 days a week is best. Increase gradually until you reach your distance.
In your daily runs do 1 minute sprints at 90 to 100% capability at least 4 times, resting 30 seconds or so in between. Sometimes I like to alternate this between power line poles as they repeat down the road.
The US Race Calendar is the national running club race calendar that runners and race directors add their races to Races are submitted by runners, race directors and race managers. There is no cost to submit races.