Training for a Ragnar Relay can be like most other races you train for. Usually you know what your courses will be far enough ahead of time to plan training. Make sure to train for your longest leg and for elevation. I personally try to do a few days of running twice in the day (one in the morning and one at night). This gets my body used to running on tired legs and running at different times of the day. Remember to train at different times of the day as you will be running at odd hours. As I work night shifts once a month I try to run on no sleep at least a few times during my training.
Another thing most people forget about in training is stretching. It is important to know your body and know what stretches you need to keep your body moving. I have a specific stretch routine I do between runs so that I can loosen up and not get cramps. I also try to get out of the car at every exchange. Otherwise you go from running 7 miles to sitting for 6 hours. It is not a fun experience when you try to get out of the van after that. I try to walk around as much as possible at exchanges.
My personal training includes:
Looking at my leg maps (try to do this 2-3 months before)
Making a training plan for 3-5 miles over my longest assigned distance (Longest assigned distance is 6 miles try to train for 9 miles)
In all of my training I take 1 day a week for hills and/or speed drills
As the race gets closer, add a second shorter run 1 or 2 times a week on run days (running twice in one day)
I also run when I get off night shift on no sleep atleast a couple times
Stretch and foam roll as much as possible.
Recovery between legs:
Many people run their first leg really fast. They get into race mode and take off with all the excitement! This can be really bad. I have learned the hard way to take it easy especially on the first leg. My first race, I pushed myself so hard I was exhausted and sore the rest of the time. I totally regretted it. Take your first leg at a comfortable pace and don’t push yourself too hard.
After each leg make sure to stretch and foam roll if possible. Personally I finish my leg, get in the car and at the next exchange get out and stretch as much as possible. If I have time to foam roll I will do that as well. Then I change my clothes (I hate sitting in dirty running clothes) and spray myself with magnesium oil. Magnesium oil is my best friend at Ragnar races. Magnesium helps your muscles recover and prevents cramping. I made my own and added essential oils that help my muscles recover even more!