Mist 20K

Race strategy

Run easy on the first mountain, then go all out on the second.

• Start easy and control your HR up to 13.4km.
• Hold your race pace up to 16.7km, but stay in control.
• The finish is runnable. Save your legs to run it all the way.
• Control your HR on the first mountain, then run your race pace.
• Start · 0.0km–1.0km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 1.0km–13.4km · Climb of 366m, high point 702m. Plus 1 more climb and 1 descent. Ease in: hold back more than feels necessary. The race is still ahead. Climb by heart rate or breathing, not pace.
• Work · 13.4km–16.7km · Plus 1 more descent. This is where the race is built: steady, solid effort.
• Home · 16.7km–22.7km · 6.0km of runnable trail. No heroics: settle back into your own effort and hold it to the line. Running pays off here: run wherever you can.

Course

By gradient, 33% of the distance is uphill, 33% downhill and 34% flat. The longest climb runs 7.9km at an average 4.5% grade (355m of vertical). The longest descent runs 3.3km at an average 9.7% grade (318m of vertical). The steepest climb averages 24.9% over 0.4km. The steepest descent drops at 22.9% over 0.6km. Surface: 34% road and 9% smooth. Flat-equivalent effort: 34.4 FlatKM.

Poles

Poles bring little benefit here: only about 1.5km of pole-friendly terrain.

Quad damage

Quad damage risk is low (index 12 of 100): a few descents worth noting, none of them decisive.

• 13.4–16.7 km · 318 m D−, -9.7% · 6.0 km ahead → your pace

Results

941 finishers completed the 2026 edition. Men's winner: Parattakorn Suppalapwattana (Thailand) in 2:29:19. Women's winner: Soraya Saait (Thailand) in 2:55:21.