Comrades Marathon Prep
Ultra-distance training specifically tailored for the Comrades Marathon (89K). This 20-week program focuses on the unique demands of South Africa's most iconic ultra-marathon, including hill training, back-to-back long runs, and heat acclimation.
Program Details
Duration: 20 weeks
Difficulty: Elite
Goals
Finish the Comrades Marathon within cut-off time. Master ultra-distance nutrition and hydration. Develop mental resilience for 12+ hours of running.
Weekly Schedule
Tuesday: Hill repeats (1-3 min efforts). Wednesday: Recovery run (8-10K). Thursday: Tempo or pace work. Saturday: Long run (25-60K progressive). Sunday: Recovery run or walk (10-15K). Strength and mobility 2x/week.
Benefits
Ultra-distance specific conditioning, hill training for Comrades terrain, back-to-back long run strategies, cut-off pace management, race day logistics and support.