“Run up this.”
Best way to train: Stairs, stair climber, or a Jacob’s Ladder. Plan your running routine to include some stairs or bleachers. I wouldn’t recommend doing your distance work on a treadmill, but if you must, hop off and use the stair climber or Jacob’s Ladder for 3 hard minutes. It’ll break up your cardio and prepare your calves and quads for this obstacle. As for you resistance training, include seated calf raise. Also 3 x 10-12. Your ankles and calves are going to be working overtime during the race—stabilizing and exploding. Get them strong and you’ll be faster and less injury prone.